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

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.

Shift (lateral), Standing hipextension, One foot
1EXERCISE 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) andhip (posterior tilt) is essential
EXERCISE MOVEMENT

2		EXERCISE PREPARATION

Carry (front), Lunge to posterior
trunk lean, Posterior lunge• 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

1• Begin in a standing position with one foot off the ground andparallel to the other• With a tall spine, perform a posterior shoulder lean by dorsiflexionof 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 chestheight) in the direction of the elevated leg
REGRESSIONS

2• Add jump lunges• Use a heavier ViPR

EXERCISE - 2• Use more range of motion• Use a heavier weight

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

1

2

Shift (Frontal), Step (Lateral),Pivot Step1• Begin in a standing position with one foot off the ground andparallel 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 returnto standing
REGRESSIONS• Use much less range of motion with the Footprint and Handprint• Use a lighter weight• Perform without tilt
PROGRESSIONS		

EXERCISE PREPARATION• Assume a two-handed Neutral Hold
• Pre-determine the range of motion and remain consistentthroughout the exercise
EXERCISE MOVEMENT• Begin by taking a comfortable step laterally along theFrontal 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

2• Use more range of motion• Use a heavier weightwww.viprfit.com• 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• Use much less range of motion• Use a lighter weight
PROGRESSIONS

Tilt (lateral), Standing hip flexion,
One foot

EXERCISE - 3

THE EVOLUTION OF FREE WEIGHTS©©Fitness
FitnessProfessionals
ProfessionalsLtd
Ltd20112012. Job No.3922• Increase the speed• Heavier ViPR

EXERCISE - 4

EXERCISE - 1

FOOT MOBILIZER program

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.

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

Carry (Front), Transverse Pivot Squat,Transverse Pivot Step
12EXERCISE PREPARATION• Begin with Front Carry Hold
• Perform the motion ‘unloaded’ (i.e., without ViPR) prior to‘loaded’, so quality of motion can be assessed. Movement shouldcome mostly from the ankle and hips NOT the lumbar segments• Pre-determine the range of motion and remain consistent
EXERCISE MOVEMENT

EXERCISE PREPARATION
Tilt (Frontal), Hip Abduction Excursion, 		• Assume a two-handed Tilt Hold
1.5 Leg Stance• Perform the motion ‘unloaded’ (i.e., without ViPR) prior to ‘loaded’
so that the quality of motion can be assessed• Pre-determine the range of motion and remain consistentthroughout the exercise
EXERCISE MOVEMENT

1• Begin by standing tall with ViPR high on the shoulders• Perform an out-turn step with the leading foot into a squat
pattern. Ensure there is even weight distribution on both feet
• In one motion, stand up and perform an in-turn step with thelead foot• Out-turn step again, into a squat, and rhythmically repeat thepattern for the desired number of cycles• In a 1.5 Leg Stance, orientate ViPR in front of the forward foot• This motion will occur through the hip joint and NOT the lowerback• While tilting ViPR medially, push the hips in the opposite direction
into Abduction• Maintain a tall spine throughout the movement

REGRESSIONS• Reduce the range of motion in the Footprint and Handprint• Lighter ViPR

REGRESSIONS• Reduce the range of motion in the Footprint (i.e., less out-turnand in-turn)• Use a lighter ViPR

PROGRESSIONSPROGRESSIONS

2EXERCISE - 2• Use a heavier ViPR
• Increase the range of motion

Carry (Front), Lateral Shuffle,
alternating lead leg toe-in/toe-out12‘Shuffle’

EXERCISE PREPARATION• Begin with Front Carry Hold
• Perform the motion ‘unloaded’ (i.e., without the ViPR) prior to‘loaded’ so quality of motion can be assessed. Movement
should come mostly from the ankle, hips and T-Spine NOT thelumbar segments• Pre-determine the range of motion and remain consistent
EXERCISE MOVEMENT• Reduce the range of motion in the Footprint• Use a lighter ViPR

3

www.viprfit.com

Carry (Front), Standing Hip Ab/Adduction, Staggered Stance1• Heavier ViPR
• More range of motion		

EXERCISE PREPARATION• Assume a Front Carry Hold• Perform the motion ‘unloaded’ (i.e., without ViPR) prior to ‘loaded’
so that the quality of motion can be assessed• Pre-determine the range of motion and remain consistentthroughout the exercise
EXERCISE MOVEMENT• Begin in a Staggered Stance• Perform Hip Abduction as you lean the shoulders laterally in theopposite direction• Maintain a tall spine throughout the movement and ensure
proper rhythm and timing of the exercise• Begin in an athletic stance (i.e., slight triple flexion) with theViPR high on the shoulders• Perform a lateral shuffle• While shuffling, perform toe-in and toe-out alternating patterns
with the lead leg• Ensure that the hip is guiding the foot motion by internallyand externally rotating
REGRESSIONS

EXERCISE - 3

THE EVOLUTION OF FREE WEIGHTSREGRESSIONS

2• Reduce the range of motion in both the Handprint and Footprint• Lighter ViPR
PROGRESSIONS• Increase the speed• Heavier ViPR

PROGRESSIONS• Use a heavier ViPR
• Increase the range of motion©©Fitness
FitnessProfessionals
ProfessionalsLtd
Ltd20112012. Job No.3922

EXERCISE - 4

EXERCISE - 1

HIP MOBILIZER program