VIVR Human Performance
Functional Fitness, Functional Training, Skiing, Mountain Biking, Obstacle Course Racing, Miscellaneous, Tactical / Military1 sessions per week
Must use App app to view and log training
Program Training
A1
Low Pogo Hops
3 x 30
A2
Medicine Ball Slam
3 x 30
A3
Max Effort Vertical Jump
3 x 30
B1
Reverse Squat
3 x 12
B2
Cable Rotation
3 x 12
B3
Seated DB External Rotation
3 x 12
C1
DB Goblet Squat
3 x 12
C2
Half-Kneeling DB Shoulder Press
3 x 12
C3
Half Kneeling Single Arm Lat Pulldown
3 x 12
D
Airdyne
2 x 5
A1
Single Leg Hops
3 x 30
A2
Med Ball Rotational Slam
3 x 30
A3
Single Leg Vertical Jump & Land
3 x 30
B1
Single Leg Deficit Side Plank Hip Lift
3 x 12
B2
Wide Stance Cable Rotations
3 x 12
B3
Elevated Single Leg Body Weight Calf Raise
3 x 12
C1
Single Leg RDL
3 x 12
C2
Single Arm DB Bench Press
3 x 12
C3
DB Alternating Chest-Supported DB Row
3 x 12
D
Rowing
1 x 2000
A1
DB Thruster
3 x 30
A2
Half-Kneeling Med Ball Chop
3 x 30
A3
Plyometric Push-ups
3 x 30
B1
Copenhagen Plank
3 x 30
B2
Val Slide Body Saw
B3
Patrick Step Down
3 x 30
C1
DB Reverse Lunge (Front Foot Elevated)
3 x 12
C2
Feet Elevated Push-Up
C3
Feet Elevated Inverted Row
D
Treadmill Run Intervals
1 x 4
Conditioning
A
Stability Endurance 1
45 min AMRAP (kinda) Complete as many rounds as possible while trying to keep an average hear rate around 155bpm. some strength exercises will spike the HR, others will drop it. Modulate your output on the cardio implement accordingly. Complete 2min of sustained effort on the AirDyne bike between exercises. 1. Dead Hang Pull Up Hold (bottom Position) - 90sec 2. Weighted Forearm Plank (25lb) - 45sec 3. Top Position Pull Up Hold - 45sec 4. Lunge Hold - 30sec each 5. Squat Hold (parallel) - 45sec 6. Superman Hold - 45sec If you are unable to complete the prescribed amount of time and have to end early, complete 5 burpees and move on.
