VIVR Human Performance
1 sessions per week
Must use App app to view and log training
Program Training
A1
Low Pogo Hops
2 x 50
A2
High Plank Shoulder Taps
2 x 12
B1
MB Lunge Jump (Deep Tier w/alternating arms)
3 x 8
B2
MB Rotational Slam
3 x 8
B3
MB Sit Up
3 x 16
C1
Bodyweight Squat Jump
3 x 8
C2
Accordion Push Ups
3 x 10
D
Push Press
3 x 5
E1
DB Step Up
3 x 8
E2
DB Squat to High Pull
3 x 8
E3
DB Chop & Lift (Half-Kneeling)
3 x 8
F
Airdyne
1 x 10
A1
Spin Bike
1 x 120 @ 7
A2
Push-Up
1 x 20
A3
Spin Bike
1 x 120 @ 7
A4
Air Squat
1 x 20
A5
Spin Bike
1 x 120 @ 7
A6
Weighted Plank Hold
1 x 45
A7
Spin Bike
1 x 20 @ 7
A8
Step-Ups
1 x 20
A9
Spin Bike
1 x 120 @ 7
A10
Side Plank with Hip Abduction
1 x 20
A1
Copenhagen Hip Lift Plank
2 x 10
A2
DB External Rotation (Seated)
2 x 12
B1
DB Plank Pull Through
3 x 8
B2
KB Gorilla Row (w/Isometric Hold)
3 x 8
B3
Hamstring Walk Outs
3 x 5
C
Front Foot Elevated Split Squat
3 x 8
D1
Single Arm DB Bench Press
3 x 8
D2
Pull-Up
E
DB Walking Lunge with Curl and Press
1 x 40
A1
DB High Incline Press
3 x 8-20
A2
RDL (B Stance)
3 x 6-10
B1
Inverted Row
B2
DB Squat (Heels Elevated)
3 x 8-15
C1
DB Single Leg Hip Thrusts
3 x 10-20
C2
Plate Overhead Sit Up
3 x 8-15
D1
DB Bicep Curls
3 x 8-15
D2
DB Tricep Extension (Lying)
3 x 8-15
D3
Single Arm DB Lateral Raise w/ ISO Lunge Hold (RFE)
3 x 8-15
