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  • EXERCISE - 2 EXERCISE - 4 ShIft (fRontal), StEp (latERal), · EXERCISE - 2 EXERCISE - 4 EXERCISE PREPARATION • Assume a two-handed Neutral Hold • The heel, little toe and big
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FOOT MOBILIZER PROGRAM www.viprfit.com THE EVOLUTION OF FREE WEIGHTS EXERCISE - 1 EXERCISE - 3 © Fitness Professionals Ltd 2012. Job No.3922 The body harnesses and directs forces of gravity via ground force reaction. To sequence forces through the body from the ground upwards, the foot should have sufficient mobility. These four exercises work towards creating the necessary mobility in all the most common problematic areas, such as soleus (calf group) extensibility coupled with ankle dorsiflexion, foot pronation into big toe propulsion, foot eversion and inversion, and big toe dorsiflexion. EXERCISE - 2 EXERCISE - 4 EXERCISE PREPARATION • Assume a two-handed Neutral Hold • The heel, little toe and big toe should have good ground contact at all times during this exercise • Good motion through the ankle (dorsiflexion), knee (flexion) and hip (posterior tilt) is essential EXERCISE MOVEMENT • Begin in a standing position with one foot off the ground and parallel to the other • With a tall spine, perform a posterior shoulder lean by dorsiflexion of the ankle, flexion of the knee and posterior tilt in the pelvis • Ensure that the posterior lean does not result in lumbar lordosis • Hold the posterior lean and perform a lateral reach (at chest height) in the direction of the elevated leg REGRESSIONS • Use much less range of motion • Use a lighter weight PROGRESSIONS • Use more range of motion • Use a heavier weight 2 1 SHIFT (LATERAL), STANDING HIP EXTENSION, ONE FOOT EXERCISE PREPARATION • Assume a one-handed Tilt Hold • The heel, little toe and big toe should have good ground contact at all times during this exercise EXERCISE MOVEMENT • Begin in a standing position with one foot off the ground and parallel to the other • With a tall spine (to maintain ‘space’ in the spinal segments), reach lateral (as shown) the elevated foot as you tilt ViPR lateral in the opposite direction • Maintain tall body lines throughout the movement and return to standing REGRESSIONS • Use much less range of motion with the Footprint and Handprint • Use a lighter weight • Perform without tilt PROGRESSIONS • Use more range of motion • Use a heavier weight 2 1 TILT (LATERAL), STANDING HIP FLEXION, ONE FOOT EXERCISE PREPARATION • Begin with a Front Carry Hold • Perform the motion ‘unloaded’ (i.e., without the 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 EXERCISE MOVEMENT • Perform a posterior lunge to a controlled range of motion • At the deepest part of the lunge, perform a subtle posterior shoulder lean. Ensure that the motion is through the anterior hips and not the lumbar spine • Return to standing REGRESSIONS • Reduce the range of motion in both the Handprint and Footprint. • Avoid the posterior lean in the shoulders • Use a lighter ViPR PROGRESSIONS • Add jump lunges • Use a heavier ViPR CARRY (FRONT), LUNGE TO POSTERIOR TRUNK LEAN, POSTERIOR LUNGE 1 2 EXERCISE PREPARATION • Assume a two-handed Neutral Hold • Pre-determine the range of motion and remain consistent throughout the exercise EXERCISE MOVEMENT • Begin by taking a comfortable step laterally along the Frontal plane • As you step sideways, push ViPR in the opposite Lateral angulation • Perform Pivot Step and plant – ensure that both big toes are firmly planted on the ground • As you Pivot Step, reach with the hands in the opposite direction REGRESSIONS • Reduce the range of motion in both the Handprint and Footprint • Lighter ViPR PROGRESSIONS • Increase the speed • Heavier ViPR SHIFT (FRONTAL), STEP (LATERAL), PIVOT STEP 1 2 Perform a traditional two or three sets of ten repetitions for each exercise at a moderate dynamic speed of movement. Complete the number of sets for one exercise before moving on to the next exercise.

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Page 1: EXERCISE - 2 EXERCISE - 4 ShIft (fRontal), StEp (latERal), · EXERCISE - 2 EXERCISE - 4 EXERCISE PREPARATION • Assume a two-handed Neutral Hold • The heel, little toe and big

© Fitness Professionals Ltd 2011

FOOT MOBILIZER pROgRaM

www.viprfit.com

THE EVOLUTION OF FREE WEIGHTSEX

ERCI

SE -

1

EXER

CISE

- 3

© Fitness Professionals Ltd 2012. Job No.3922

The body harnesses and directs forces of gravity via ground force reaction. To sequence forces through the body from the ground upwards, the foot should have sufficient mobility. These four exercises work towards creating the necessary mobility in all the most common problematic areas, such as soleus (calf group) extensibility coupled with ankle dorsiflexion, foot pronation into big toe propulsion, foot eversion and inversion, and big toe dorsiflexion.

EXER

CISE

- 2

EXER

CISE

- 4

EXERCISE PREPARATION

• Assumeatwo-handedNeutralHold • Theheel,littletoeandbigtoeshouldhavegoodgroundcontact atalltimesduringthisexercise• Goodmotionthroughtheankle(dorsiflexion),knee(flexion)and hip(posteriortilt)isessentialEXERCISE MOVEMENT

• Begininastandingpositionwithonefootoffthegroundand paralleltotheother• Withatallspine,performaposteriorshoulderleanbydorsiflexion oftheankle,flexionofthekneeandposteriortiltinthepelvis• Ensurethattheposteriorleandoesnotresultinlumbarlordosis• Holdtheposteriorleanandperformalateralreach(atchest height)inthedirectionoftheelevatedlegREGRESSIONS

• Usemuchlessrangeofmotion• UsealighterweightPROGRESSIONS

• Usemorerangeofmotion• Useaheavierweight

21

ShIft (latERal), StandIng hIp EXtEnSIon, onE foot

EXERCISE PREPARATION

• Assumeaone-handedTiltHold • Theheel,littletoeandbigtoeshouldhavegoodgroundcontact atalltimesduringthisexerciseEXERCISE MOVEMENT

• Begininastandingpositionwithonefootoffthegroundand paralleltotheother• Withatallspine(tomaintain‘space’inthespinalsegments), reachlateral(asshown)theelevatedfootasyoutiltViPR lateralintheoppositedirection• Maintaintallbodylinesthroughoutthemovementandreturn tostandingREGRESSIONS

• UsemuchlessrangeofmotionwiththeFootprintandHandprint• Usealighterweight• PerformwithouttiltPROGRESSIONS

• Usemorerangeofmotion• Useaheavierweight

2

1

tIlt (latERal), StandIng hIp flEXIon, onE foot

EXERCISE PREPARATION

• BeginwithaFrontCarryHold • Performthemotion‘unloaded’(i.e.,withouttheViPR)priorto ‘loaded’,sothatthequalityofmotioncanbeassessed• Itisimportanttopre-determinetherangeofmotionandremain consistentthroughouttheexerciseEXERCISE MOVEMENT

• Performaposteriorlungetoacontrolledrangeofmotion• Atthedeepestpartofthelunge,performasubtleposterior shoulderlean.Ensurethatthemotionisthroughtheanteriorhips andnotthelumbarspine• ReturntostandingREGRESSIONS

• ReducetherangeofmotioninboththeHandprintandFootprint.• Avoidtheposteriorleanintheshoulders• UsealighterViPRPROGRESSIONS

• Addjumplunges• UseaheavierViPR

CaRRy (fRont), lungE to poStERIoR tRunk lEan, poStERIoR lungE

1

2

EXERCISE PREPARATION

• Assumeatwo-handedNeutralHold • Pre-determinetherangeofmotionandremainconsistent throughouttheexerciseEXERCISE MOVEMENT

• Beginbytakingacomfortablesteplaterallyalongthe Frontalplane• Asyoustepsideways,pushViPRintheoppositeLateralangulation• PerformPivotStepandplant–ensurethatbothbigtoesarefirmly plantedontheground• AsyouPivotStep,reachwiththehandsintheoppositedirection

REGRESSIONS

• ReducetherangeofmotioninboththeHandprintandFootprint• LighterViPR

PROGRESSIONS

• Increasethespeed• HeavierViPR

ShIft (fRontal), StEp (latERal), pIvot StEp

1

2

Perform a traditional two or three sets of ten repetitions for each exercise at a moderate dynamic speed of movement. Complete the number of sets for one exercise before moving on to the next exercise.

Page 2: EXERCISE - 2 EXERCISE - 4 ShIft (fRontal), StEp (latERal), · EXERCISE - 2 EXERCISE - 4 EXERCISE PREPARATION • Assume a two-handed Neutral Hold • The heel, little toe and big

© Fitness Professionals Ltd 2011

HIP MOBILIZER PROgRaM

www.viprfit.com

THE EVOLUTION OF FREE WEIGHTSEX

ERCI

SE -

1

EXER

CISE

- 3

© Fitness Professionals Ltd 2012. Job No.3922

Whole-body movement must be initiated from the hips, and this four-exercise program can help mobilize the hips in all three planes of motion. It can be implemented pre- or post-workout, or it can form the focus of the workout.

EXER

CISE

- 2

21

CaRRy (FRont), tRanSvERSE PIvot Squat, tRanSvERSE PIvot StEP

EXERCISE PREPARATION

• BeginwithFrontCarryHold • Performthemotion‘unloaded’(i.e.,withoutViPR)priorto ‘loaded’,soqualityofmotioncanbeassessed.Movementshould comemostlyfromtheankleandhipsNOTthelumbarsegments• Pre-determinetherangeofmotionandremainconsistentEXERCISE MOVEMENT

• BeginbystandingtallwithViPRhighontheshoulders• Performanout-turnstepwiththeleadingfootintoasquat pattern.Ensurethereisevenweightdistributiononbothfeet• Inonemotion,standupandperformanin-turnstepwiththe leadfoot• Out-turnstepagain,intoasquat,andrhythmicallyrepeatthe patternforthedesirednumberofcycles

REGRESSIONS

• ReducetherangeofmotionintheFootprint(i.e.,lessout-turn andin-turn)• UsealighterViPR

PROGRESSIONS

• UseaheavierViPR• Increasetherangeofmotion

CaRRy (FRont), LatERaL ShuFFLE, aLtERnatIng LEad LEg toE-In/toE-out

EXERCISE PREPARATION

• BeginwithFrontCarryHold • Performthemotion‘unloaded’(i.e.,withouttheViPR)priorto ‘loaded’soqualityofmotioncanbeassessed.Movement shouldcomemostlyfromtheankle,hipsandT-SpineNOTthe lumbarsegments• Pre-determinetherangeofmotionandremainconsistentEXERCISE MOVEMENT

• Begininanathleticstance(i.e.,slighttripleflexion)withthe ViPRhighontheshoulders• Performalateralshuffle• Whileshuffling,performtoe-inandtoe-outalternatingpatterns withtheleadleg• Ensurethatthehipisguidingthefootmotionbyinternally andexternallyrotating

REGRESSIONS

• ReducetherangeofmotionintheFootprint• UsealighterViPR

PROGRESSIONS

• UseaheavierViPR• Increasetherangeofmotion

1

3

2

‘Shuffle’

1

tILt (FRontaL), hIP abduCtIon EXCuRSIon, 1.5 LEg StanCE

EXERCISE PREPARATION

• Assumeatwo-handedTiltHold • Performthemotion‘unloaded’(i.e.,withoutViPR)priorto‘loaded’ sothatthequalityofmotioncanbeassessed• Pre-determinetherangeofmotionandremainconsistent throughouttheexerciseEXERCISE MOVEMENT

• Ina1.5LegStance,orientateViPRinfrontoftheforwardfoot• ThismotionwilloccurthroughthehipjointandNOTthelower back• WhiletiltingViPRmedially,pushthehipsintheoppositedirection intoAbduction• Maintainatallspinethroughoutthemovement

REGRESSIONS

• ReducetherangeofmotionintheFootprintandHandprint• LighterViPR

PROGRESSIONS

• HeavierViPR• Morerangeofmotion2

EXER

CISE

- 4 CaRRy (FRont), StandIng hIP ab/

adduCtIon, StaggEREd StanCE1

2

EXERCISE PREPARATION

• AssumeaFrontCarryHold • Performthemotion‘unloaded’(i.e.,withoutViPR)priorto‘loaded’ sothatthequalityofmotioncanbeassessed• Pre-determinetherangeofmotionandremainconsistent throughouttheexerciseEXERCISE MOVEMENT

• BegininaStaggeredStance• PerformHipAbductionasyouleantheshoulderslaterallyinthe oppositedirection• Maintainatallspinethroughoutthemovementandensure properrhythmandtimingoftheexercise

REGRESSIONS

• ReducetherangeofmotioninboththeHandprintandFootprint• LighterViPR

PROGRESSIONS

• Increasethespeed• HeavierViPR

Perform exercise one for one minute. Then, perform exercise two for one minute. Allow time to recover if necessary, and repeat exercises one and two for one minute each, again. After the second rest period, perform exercises three and four for one minute each. Rest, and perform another minute each of exercises three and four.


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