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EXERCISE - 1
EXERCISE PREPARATION Tilt (Frontal), Hip Abduction Excursion, Assume a two-handed Tilt Hold 1.5 Leg Stance Perform the motion unloaded (i.e., without ViPR) prior to
loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise EXERCISE MOVEMENT
EXERCISE MOVEMENT
In a 1.5 Leg Stance, orient ViPR in front of the forward foot This motion will occur through the hip joint and NOT the lower back While tilting ViPR medially, push the hips in the opposite direction into Abduction Maintain a tall spine throughout the movement
REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Heavier ViPR More range of motion
REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Change to one-handed Tilt Hold Heavier ViPR
EXERCISE - 2
EXERCISE PREPARATION Assume a two-handed Tilt Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise In a 1.5 Leg Stance, orient ViPR in front of the forward foot This motion will occur through the hip joint and NOT the lower back While tilting ViPR laterally, push the hips into Flexion and mobilise the ankle into External Rotation Maintain a tall spine throughout the movement
EXERCISE PREPARATION Assume a two-handed Neutral Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise Perform an Anterior Gait pattern, with small steps As the lead foot steps forward, perform a Lateral ViPR Shift to that same side (as shown) Continue the pattern in a rhythmical fashion
EXERCISE MOVEMENT
EXERCISE MOVEMENT
REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Heavier ViPR More range of motion
REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Heavier ViPR More range of motion
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EXERCISE - 4
EXERCISE - 3
MOBILITY PROGRAMME
EXERCISE - 5
Tilt (Lateral), Squat (1 Leg), Rotational Foot Reach
1 2
EXERCISE PREPARATION Assume a two-handed Tilt Hold Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed It is important to pre-determine the range of motion and remain consistent throughout the exercise Place ViPR on end, anterior to the grounded foot This movement involves a Rotational Foot Reach and opposite Lateral Hand Reach these two movements will occur simultaneously (as shown) Repeat cycle for desired repetitions
NOTES
EXERCISE MOVEMENT
REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Change to one-handed Tilt Hold Heavier ViPR
EXERCISE - 6
EXERCISE PREPARATION
Assume a one-handed Tilt Hold (as shown) Perform the motion unloaded (i.e., without ViPR) prior to loaded so that the quality of motion can be assessed Pre-determine the range of motion and remain consistent throughout the exercise Stand on one foot with ViPR lateral to the grounded foot At the same time, perform a Lateral ViPR Tilt Reach and an Anterior Foot Reach to a comfortable distance These motions will be guided by a Posterior Tilt in the grounded side hip ensure that the motion occurs at the hip and NOT the lumbar spine
EXERCISE MOVEMENT
REGRESSIONS Reduce the range of motion in the Footprint and Handprint Lighter ViPR PROGRESSIONS Heavier ViPR More range of motion
www.viprfit.com