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MOVEMENT PREP www.viprfit.com THE EVOLUTION OF FREE WEIGHTS EXERCISE - 1 EXERCISE - 3 © Fitness Professionals Ltd 2012. Job No. 3789 STAGGERED STANCE WITH ANTERIOR TILT STAGGERED STANCE WITH CONTRALATERAL- ANTERIOR TO POSTERIOR TILT PREPARATION • Begin in a staggered stance with ViPR on end with hand, contralateral to the forward leg, on narrow hold (just inferior to top neutral handle) MOVEMENT • Tilt ViPR anteriorly, to laterally, to posteriorly, and return • Throughout movement, follow ViPR with the head and eyes ensuring T-spine rotation, length in spine, lateral hip movement, and maintaining the 1.5 footprint in the sagittal plane REGRESSION • Reduce ROM PROGRESSIONS • Add ROM • Heavier ViPR EXERCISE - 2 STAGGERED STANCE WITH IPSILATERAL- LATERAL TO FRONTAL TILT EXERCISE - 4 RNX/LNX WITH POSTERIOR ALTERNATING TILT PREREQUISITE • Ensure the individual has adequate movement in feet/ankles, hips and T-spine • The individual must demonstrate satisfactory execution of each exercise at least in its recommended regression before moving on to the next exercise. PREPARATION • Begin in a staggered stance with ViPR on end with hand, ipsilateral to forward leg, on narrow hold (just inferior to top neutral handle) MOVEMENT • Tilt ViPR anteriorly, allowing bodyweight to shift anteriorly while maintaining 1.5 footprint REGRESSIONS • Reduce ROM • On end hold with narrow footprint PROGRESSIONS • Broaden footprint • Add ROM • Heavier ViPR PREPARATION • Begin in RNX/ LNX with ViPR on end in front of the body MOVEMENT • Tilt ViPR posteriorly, alternating the side ViPR passes the body, and tilting ViPR with hand (ipsilateral to the side ViPR will pass on) on end – contralateral hand will execute a cross body reach • Maintain length in the spine with hip flexion (not trunk flexion) REGRESSION • Reduce ROM PROGRESSIONS • Add ROM • Increase speed of movement (SOM) PREPARATION • Begin in a staggered stance with ViPR on end lateral to hip of the forward leg, and hand, ipsilateral to forward leg, on narrow hold (just inferior to top neutral handle) MOVEMENT • (Exercise A) Tilt ViPR laterally with inferior level change ensuring contralateral-lateral movement in the hips, maintaining length in the spine, and maintaining 1.5 footprint • (Exercise B) Tilt ViPR laterally to anterior, back to lateral, then to start position REGRESSION • Reduce ROM PROGRESSIONS • Add ROM • Heavier ViPR 2 1 1 2 3 1 2 3 1 2 3 A

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Page 1: MOVEMENT PREP A THE EVOLUTION OF FREE WEIGHTS · waist height MoVeMent • Rotate to one side, performing a halo pattern in the same direction as the hip rotation and foot turn •

MOVEMENT PREP

www.viprfit.com

THE EVOLUTION OF FREE WEIGHTSEX

ERCI

SE -

1

EXER

CISE

- 3

© Fitness Professionals Ltd 2012. Job No. 3789

StaggEREd StanCE wIth antERIoR tIlt StaggEREd StanCE wIth ContRalatERal-antERIoR to PoStERIoR tIlt

PreParation

• BegininastaggeredstancewithViPRonendwithhand,contralateraltotheforwardleg,onnarrowhold(justinferiortotopneutralhandle)

MoVeMent

• TiltViPRanteriorly,tolaterally,toposteriorly,andreturn• Throughoutmovement,followViPRwiththeheadandeyes

ensuringT-spinerotation,lengthinspine,lateral hipmovement,andmaintainingthe1.5footprintinthe sagittalplane

reGreSSion

• ReduceROM

ProGreSSionS

• AddROM• HeavierViPR

EXER

CISE

- 2 StaggEREd StanCE wIth IPSIlatERal-

latERal to FRontal tIlt

EXER

CISE

- 4 RnX/lnX wIth PoStERIoR altERnatIng tIlt

PrereQUiSite

• Ensuretheindividualhasadequatemovementinfeet/ankles,hipsandT-spine

• Theindividualmustdemonstratesatisfactoryexecutionofeachexerciseatleastinitsrecommendedregressionbeforemovingontothenextexercise.

PreParation

• BegininastaggeredstancewithViPRonendwithhand,ipsilateraltoforwardleg,onnarrowhold(justinferiortotopneutralhandle)

MoVeMent

• TiltViPRanteriorly,allowingbodyweighttoshiftanteriorlywhilemaintaining1.5footprint

reGreSSionS

• ReduceROM• Onendholdwithnarrowfootprint

ProGreSSionS

• Broadenfootprint• AddROM• HeavierViPR

PreParation

• BegininRNX/LNXwithViPRonendinfrontofthebody

MoVeMent

• TiltViPRposteriorly,alternatingthesideViPRpassesthebody,andtiltingViPRwithhand(ipsilateraltothesideViPRwillpasson)onend–contralateralhandwillexecuteacrossbodyreach

• Maintainlengthinthespinewithhipflexion(nottrunkflexion)

reGreSSion

• ReduceROM

ProGreSSionS

• AddROM• Increasespeedofmovement(SOM)

PreParation

• BegininastaggeredstancewithViPRonendlateraltohipoftheforwardleg,andhand,ipsilateraltoforwardleg,onnarrowhold(justinferiortotopneutralhandle)

MoVeMent

• (ExerciseA)TiltViPRlaterallywithinferiorlevelchangeensuringcontralateral-lateralmovementinthehips,maintaininglengthinthespine,andmaintaining1.5footprint

• (ExerciseB)TiltViPRlaterallytoanterior,backtolateral,then tostartposition

reGreSSion

• ReduceROM

ProGreSSionS

• AddROM• HeavierViPR

2

1

1 2

3

1 2

3

1 2

3

A

Page 2: MOVEMENT PREP A THE EVOLUTION OF FREE WEIGHTS · waist height MoVeMent • Rotate to one side, performing a halo pattern in the same direction as the hip rotation and foot turn •

www.viprfit.com

THE EVOLUTION OF FREE WEIGHTS

© Fitness Professionals Ltd 2012. Job No. 3789

EXER

CISE

- 5

EXER

CISE

- 6

XwX wIth latERal tIlt

CURtSy lUngE wIth PoStERIoR latERal tIlt

PreParation

• BeginwithtwohandsonendholdandViPRinfront ofthebody

MoVeMent

• Performcurtsylungeleadingwiththeheelofthemovingfoot,landingontheballofthefoot,tiltingViPRcontralateraltothemovingleg(tiltingViPRandsteppingtosameside)

reGreSSion

• ReduceROM

ProGreSSionS

• AddROM• HeavierViPR

PreParation

• Beginina1.5sagittalstancewithViPRonend,andtwo handsonendhold

MoVeMent

• TiltViPRanteriorlytolaterallywhileallowinghiprotation,butmaintainingfeetinthesagittalplane,andmajorityofbodyweightontheforwardleg

reGreSSionS

• AddBWtorearleg• ReduceROM

ProGreSSionS

• LessBWtorearleg• HeavierViPR• IncreaseSOM

SqUat to dEadlIFt (hIP ShIFt) wIth latERal to CRoSS Body tIlt

EXER

CISE

- 7

EXER

CISE

- 8PreParation

• BegininsquatwithViPRonendlateraltothebodyandipsilateralhandonend(ideallyhigherthanshoulderlevel),andcontralateralupperextremityinananteriorreach

MoVeMent

• HipshifttoViPRsidewithViPRtiltingtocrossbody,andcontralateralupperextremitytoinferiortoposteriorreach

• Ensurelengthinthespineduringmovement

reGreSSion

• ReduceROM

ProGreSSion

• HeavierViPR

PreParation

• BegininXWXwithViPRonendinfrontofthebody

MoVeMent

• TiltViPRlaterallywithipsilateralbodyweightfrontalplaneshiftandipsilateralhandontube

• Alternatetooppositeside

reGreSSionS

• ReduceROM• Anterior-lateraltilt

ProGreSSionS

• AddROM• HeavierViPR• IncreaseSOM

MOVEMENT PREP

1

2

1 2

3

3

1

2

A

21

1.5 lEg StanCE wIth antERIoR to latERal tIlt (BIlatERal)

Page 3: MOVEMENT PREP A THE EVOLUTION OF FREE WEIGHTS · waist height MoVeMent • Rotate to one side, performing a halo pattern in the same direction as the hip rotation and foot turn •

www.viprfit.com

THE EVOLUTION OF FREE WEIGHTS

© Fitness Professionals Ltd 2012. Job No. 3789

EXER

CISE

- 9

EXER

CISE

- 10

t-PlanE SqUat wIth RotatIonal tIlt

CaRRy at waISt wIth Body RotatIon PreParation

• Beginwithawaisthighneutralholdcarry

MoVeMent

• (ExerciseA)Rotatethebodysidetosidewithactivefeet• (ExerciseB)Additionally,atbodyrotationendrange,extend thetrailarmintoananteriorreach

reGreSSion

• ReduceSOM

ProGreSSionS

• IncreaseSOM• HeavierViPR

PreParation

• Beginwithachesthighfrontcarryhold

MoVeMent

• Rotatesidetoside,demonstratingpropertimingandsequenceofhiprotationandactivefeet

reGreSSionS

• ReduceSOM• ReduceROM

ProGreSSionS

• IncreaseSOM• HeavierViPR

halo wIth aCtIvE FEEt (ShoUldER to ovERhEad)

EXER

CISE

- 11

EXER

CISE

- 12PreParation

• Beginwith2-handedneutralholdwithViPRheldat shoulderheight

MoVeMent

• Rotatetooneside,performingahalopatterninthesamedirectionasthehiprotationandfootturn

• Comingaroundthehead,loadthebodythesamewayitwasunloaded(justinreverseorder)ontheothersideuntilbackatstartposition

reGreSSionS

• Hiprotationwithactivefeet,butchunkhalointoonearmoverheadpresstobehindthehead,thenoverheadpresswiththeotherhand,thenbacktostartposition

ProGreSSionS

• IncreaseSOM• HeavierViPR

PreParation

• BeginwithViPRonendlateraltothebodyandbothhandsonend

MoVeMent

• PerformasquatthroughrotationcontralateraltoViPRwhiletiltingViPRinthesamedirectionoftherotation

• Onthereturn,continuetomovebeyondthestartposition throughrotationtoendrange• Bothfeetshouldbeactiveineachdirectionalrotation

reGreSSion

• ReduceROM

ProGreSSionS

• IncreaseSOM• HeavierViPR

MOVEMENT PREP

1

2

3

1 2

3

ChESt hIgh FRont CaRRy wIth Body RotatIon

1

2

1

2

A

Page 4: MOVEMENT PREP A THE EVOLUTION OF FREE WEIGHTS · waist height MoVeMent • Rotate to one side, performing a halo pattern in the same direction as the hip rotation and foot turn •

www.viprfit.com

EXER

CISE

- 13

EXER

CISE

- 14

halo wIth aCtIvE FEEt (hIP to ovERhEad)

halo wIth aCtIvE FEEt (FEEt to ovERhEad) PreParation

• Beginwith2-handedneutralholdwithViPRheldatfeetheightandsquattedinrotationtooneside

MoVeMent

• Rotatetooneside,performingahalopatterninthesamedirectionasthehiprotationandfootturn

• Comingaroundthehead,loadthebodythesamewayitwasunloaded(justinreverseorder)ontheothersideuntilbackatstartposition,butontheothersideofthebody

• Thisisanalternatingexercise

reGreSSionS

• ReduceROM• ReduceSOM

ProGreSSionS

• IncreaseSOM• HeavierViPR

PreParation

• Beginwith2-handedneutralholdwithViPRheldat waistheight

MoVeMent

• Rotatetooneside,performingahalopatterninthesamedirectionasthehiprotationandfootturn

• Comingaroundthehead,loadthebodythesamewayitwasunloaded(justinreverseorder)ontheothersideuntilbackatstartposition

reGreSSion

• ReduceSOM,orreverttoshoulderhighhalopatternbeforere-attemptingtotransitionfromwaisttohalo

ProGreSSionS

• IncreaseSOM• HeavierViPR

MOVEMENT PREP

1

2

1

2

3

THE EVOLUTION OF FREE WEIGHTS

© Fitness Professionals Ltd 2012. Job No. 3789

PreParation

• Beginwith2-handedneutralholdwithViPRheldatfeetheightinasquatposition

MoVeMent

• Initiatetripleextensionthroughtheankles,kneesandhipswhileswingingViPRtooverhead

reGreSSionS

• ReduceROM• Changeholdtoverticalfrontcarryontubeholdagainstbody

ProGreSSion

• HeavierViPR

EXER

CISE

- 15SqUat wIth ovERhEad RaISE (FEEt to

ovERhEad)

1

2

notES

A


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