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    ViPR 45-Minute Introduction

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    Shaun Tyler
    This document provides exercises and instructions for a 45-minute ViPR introduction session. The session is divided into three sections: movement preparation, mobilization, and integrated stability. The movement preparation section includes tilt exercises and lateral hip sways. The mobilization section focuses on further preparing the body. The integrated stability section consists of a series of exercises performed in sets, including lateral pivot lunges, hip flexion, lateral shuffles, and transverse pivot lunges. Instructions emphasize controlled range of motion and movement from the feet, hips, and thoracic spine.

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    ViPR 45-Minute Introduction

    Uploaded by

    Shaun Tyler
    130 views1 page
    This document provides exercises and instructions for a 45-minute ViPR introduction session. The session is divided into three sections: movement preparation, mobilization, and integrated stability. The movement preparation section includes tilt exercises and lateral hip sways. The mobilization section focuses on further preparing the body. The integrated stability section consists of a series of exercises performed in sets, including lateral pivot lunges, hip flexion, lateral shuffles, and transverse pivot lunges. Instructions emphasize controlled range of motion and movement from the feet, hips, and thoracic spine.

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    ViPR Introduction pack

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    This document provides exercises and instructions for a 45-minute ViPR introduction session. The session is divided into three sections: movement preparation, mobilization, and integrated stability. The movement preparation section includes tilt exercises and lateral hip sways. The mobilization section focuses on further preparing the body. The integrated stability section consists of a series of exercises performed in sets, including lateral pivot lunges, hip flexion, lateral shuffles, and transverse pivot lunges. Instructions emphasize controlled range of motion and movement from the feet, hips, and thoracic spine.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    130 views1 page

    ViPR 45-Minute Introduction

    Uploaded by

    Shaun Tyler
    This document provides exercises and instructions for a 45-minute ViPR introduction session. The session is divided into three sections: movement preparation, mobilization, and integrated stability. The movement preparation section includes tilt exercises and lateral hip sways. The mobilization section focuses on further preparing the body. The integrated stability section consists of a series of exercises performed in sets, including lateral pivot lunges, hip flexion, lateral shuffles, and transverse pivot lunges. Instructions emphasize controlled range of motion and movement from the feet, hips, and thoracic spine.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 1

    45-MIN INTRO

    2818.VIP.46.10

    ViPR 45 MINUTE INTRODUCTION


    Objectives: Familiarise with ViPR; establish timing and co-ordination; establish integrated stability
    (15 minutes including rest and explanation)
    Exercises 1. Tilt, Lateral Hip Sways, Wide Stance Programming Series: Tilt Notes Exercises 1.  Shift, In Place Lateral Shuffle MOVEMENT PREPARATION

    www.viprfit.com
    (10 minutes including rest and explanation)
    MOBILISATION

    (20 minutes including rest and explanation)


    Programming Series: Shift Notes Exercises

    INTEGRATED STABILITY

    Programming Series: Tilt Action: Lateral Pivot Lunge into Hip Adduction Hold: 2 Hand Neutral Tilt Hold Footprint: Cross-over Step Handprint: Lateral Tilt Threshold: See notes

    Notes Client to perform 3 sets, for 20 secs Only move to INITIAL range of motion (i.e., range of motion is controlled and limited) Ensure that movement comes mainly from foot/ ankle, hips, T-spine Use light ViPR Maintain slow, steady, rhythmical movement

    Client to perform 3 sets, for 20secs Action: Lateral Hip Sways Only move to INITIAL range of motion (i.e., range of Hold: Neutral Tilt Hold motion is controlled and limited) Footprint: Feet Wide, Ensure that movement Out-turn comes mainly from foot/ Handprint: Lateral Reach ankle, hips, T-spine Use light ViPR Threshold: See notes Maintain slow, steady, rhythmical movement Client to perform 3 sets, for 20secs Action: Hip Flexion Only move to INITIAL range of motion (i.e., range of Hold: 1 Hand Tilt Hold motion is controlled and limited) Footprint: 1 Leg Balance, 1 Ensure that movement Leg Posterior Reach comes mainly from foot/ Handprint: Anterior Reach ankle, hips, T-spine Use light ViPR Threshold: See notes Maintain slow, steady, rhythmical movement Series: Tilt Series: Tilt Action: Hip Abduction Excursion Hold: 2 Hand Tilt Hold Footprint: 1.5 Leg Balance Handprint: Medial Reach Threshold: See notes Client to perform 3 sets, for 20secs Only move to INITIAL range of motion (i.e., range of motion is controlled and limited) Ensure that movement comes mainly from foot/ ankle, hips, T-spine Use light ViPR Maintain slow, steady, rhythmical movement

    Client to perform 4 sets, for 20secs Only move to INITIAL range Action: In Place Lateral of motion (i.e., range of Shuffle motion is controlled and limited) Hold: 2 Hand Neutral Hold Ensure that movement comes mainly from foot/ Footprint: Alt. Lateral ankle, hips, T-spine Reaches Use light ViPR Maintain slow, steady, Handprint: Alt. Lateral rhythmical movement Reaches Threshold: See notes

    1. T  ilt, Lateral Pivot Lunge into Hip Adduction

    2.  Tilt, Hip Flexion, 1 Leg Balance

    2.  Tilt, Lateral Shuffle to Squat

    Series: Tilt Action: Lateral Shuffle to Squat Hold: Neutral Tilt Hold Footprint: Lateral Shuffle, 2-step Lateral Shuffle Handprint: Tilt to Knee Height Threshold: See notes

    3.  Tilt, Hip Abduction Excursion, 1.5 Leg Balance

    Client to perform 4 sets, for 20secs Only move to INITIAL range of motion (i.e., range of motion is controlled and limited) Ensure that movement comes mainly from foot/ ankle, hips, T-spine Use light ViPR Maintain slow, steady, rhythmical movement

    2. C  arry, Transverse Pivot Lunge

    Series: Carry Action: Transverse Pivot Lunge Hold: Front Carry Footprint: Out-turn to In-turn Step Handprint: None Threshold: See notes

    Client to perform 3 sets, for 20secs Only move to INITIAL range of motion (i.e., range of motion is controlled and limited) Ensure that movement comes mainly from foot/ ankle, hips, T-spine Use light ViPR Maintain slow, steady, rhythmical movement

    FITNESS PROFESSIONALS LTD 2011

    2811-VIP-46-10 ViPR 45minute intro.indd 1

    13/4/11 14:29:49

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