Men's Fitness ViPR workout

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

Running stability workout

Jon Lipsey
7 Jan 2011
Step-over squats

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

Step-over squats

Step-over squats

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.

Split stance low reach

Split stance low reach

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.

Lunge with multi-plane reaches

Lunge with multi-plane reaches

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.

Lateral bounds

Lateral bounds

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.

Shovelling

Shovelling

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. 

Step with lateral shift

Step with lateral shift

4 sets, 8-10 reps

  • Take a big step to one side and drive the ViPR horizontally across your body.
  • Return to the start then repeat the move on the opposite side.
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