The ViPR training tool combines the pugil stick with dumb-bells, working new muscles through multiple planes of movement.

Running stability workout

7 Jan 2011

‘This workout has been designed to help your feet, ankles, hips and abs cope with landing and transitioning.'

4 sets, 8-10 reps

Start in the carry hold position, then rotate your hips and step across your body.
Step back the way you came but turn your leading leg out slightly and squat.

4 sets, 8-10 reps

Start in a split stance with the ViPR at hip height.
Reach to the opposite side of your forward foot, moving your hips sideways to counter the movement.
Swap sides each rep.

4 sets, 8-10 reps

With the ViPR at hip height, lunge forward and extend your arms.
Return to the start, then lunge forwards once more, reaching to the side of your leading leg.
Return to the start and lunge forwards again, reaching away from your leading leg.

4 sets, 8-10 reps

From standing, bound to one side with one leg and rotate your torso towards that leg while moving the ViPR across your body so one end is near your standing foot.
Repeat on the other side, bounding with the other leg.

4 sets, 8-10 reps

Start with your left hand near your left shoulder and your right hand near your left knee with the bottom of the ViPR near your left foot.
In a scooping motion, rotate your body and move the ViPR up in an arc to your shoulder. Swap sides each rep.

4 sets, 8-10 reps

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