The Cooper Institute
 

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH

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Functional Training with the ViPR

Written by
Sue Beckham, PhD
Posted in
Fit Tips

Tuesday, Jan 12, 2016

Looking for new tools for functional training? The ViPR (an acronym for vitality, performance, and re-conditioning) is a great tool that allows for loaded, multi-directional training that easily transfers to activities of daily living. This video shows a combination sequence designed to raise heart rate, improve muscular strength, and coordination.

To perform:

Side Lunge With Reach

  • Preparation: With feet shoulder-width apart, face the ViPR which is standing vertically in front of the body. Grasp the ViPR at the top with the left hand.
  • Movement: With your right leg, step to turn to the right while pivoting on your left foot and perform a lunge, bringing the ViPR down toward the floor. Pause and then press out of the lunge back to the starting position, bringing the ViPR back to vertical and in a continuous motion, switch hands so the right hand is grasping the top of the ViPR, and perform the same movement to the other side (step to the left while pivoting with the right foot and perform a lunge to the left, bringing the ViPR down toward the floor). Pull the cylinder back to vertical as you press out of the lunge and back to the starting position. Continue alternating sides.
  • Tip: Keep the front knee behind the toe when you lunge. Be sure as you pivot that both feet are facing forward in direction of the lunge.

Skater

  • Preparation: With the feet shoulder-width apart, grip the ViPR using a two-handed neutral grip (palms facing each other) on each side of the center of the cylinder. Hold the ViPR in a horizontal position at chest level with the elbows bent.
  • Movement: Shift the weight to the right leg and with the left leg, step behind and at a diagonal to the right foot while bending the right knee (like a curtsy). As you step, with the right arm leading, bring the ViPR toward the right side turning it until it is parallel with the body. Rise up and return the left leg to the start position and leading with the left arm, return the ViPR back to chest level. Next, shift your weight to the left leg and bend the knee while stepping behind and diagonally with the right leg, pulling the ViPR to the left side with the left arm leading. Return to the start position. Continue alternating sides.
  • Tip: Keep the torso in a neutral alignment while controlling the motion.

Skater with Overhead Press

  • Preparation: Use the same neutral grip as in the Skater exercise with feet shoulder-width apart but with the ViPR at hip level.
  • Movement:Perform the same skating movement as in the Skater exercise while raising the ViPR overhead, keeping it in a horizontal position. Lower the ViPR to hip level as you move back to the starting position. Continue to raise the ViPR overhead as you alternate sides for the lower body movement.
  • Tip: Keep the elbows in soft extension and scapula retracted and depressed as you press overhead to prevent scapular elevation. Do not jut the head forward upon raising the cylinder.

Box Squats

  • Preparation: Begin with the ViPR at hip level, gripping each side of the center with the palms facing in.
  • Movement: Perform a squat while holding the ViPR horizontally in front of the body. Return to the starting position. Perform a squat again while rotating the ViPR to a vertical position to the left side of the body (right hand above the left). Press out of the squat bringing the ViPR back to hip level. Perform an additional squat, this time raising the ViPR overhead. Return to the starting position lowering the ViPR to hip level. Perform a fourth squat, rotating the ViPR to a vertical position to the right side of the body (left hand above the right hand). Return to the starting position with the ViPR in a horizontal position at hip level. Repeat the sequence.
  • Tip: As you squat, keep the knees over the toes, shoulders back, and the spine in neutral.

To learn more about functional training, register for The Cooper Institute Functional Fitness Training course.