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