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Choose an appropriate weight for Vipr bar. Perform 8-12 reps for each side (right/left, except for #1) for each exercise, 2-3 sets, with minimal rest between sets.
1) Slow controlled movements for all exercises – don’t think about the quantity, but rather the quality of the reps.
2) Keep core engaged throughout; don’t let your arms and legs do all the work – keep your glutes and abs in the game.
Use the heaviest Vipr bar possible for each exercise, making sure you can still perform the moves with integrity. The press/squat will be the toughest, but you can potentially use a heavier bar for other exercises. Don’t be afraid to switch it up!
VIPR OVERHEAD PRESS/SQUAT
Hold Vipr in vertical position with one end on the ground. Hop the bar up through your hands until you are holding the bottom end in front of your eyes. Slowly press overhead to arms’ length, keeping bar level and stable. Bring bar back down to chest height, then perform squat. Once you have returned to standing position, hop bar through hands back to floor.
PLANK: HORIZONTAL VIPR SLIDE
Get into plank position over top of Vipr. Use one hand to slide bar forward and back under body, keeping hips level to the floor. Switch arms after completing reps on one side, resting between sets if needed.
Grip Vipr by handles, feet in slight stagger stance, swing bar forward and back, primarily using abdomen muscles to “catch” the bar at top and bottom of movement. Switch feet after completing reps on one side, resting between sets if needed.
REVERSE LUNGE WITH CHAMBER
Grip Vipr by handles, hold in front of body. Reach back with one leg, coming down so that both legs are at a 90-degree angle. Bring Vipr bar up over opposite shoulder with knuckles pointing to ceiling, keeping bar level so that you can see through the end if facing a mirror. Switch after completing reps on one side, resting between sets if needed.
Aaron Christensen is a trainer at Lincoln Square
What’s Aaron about?: “I’m interested in helping you remove all physical and mental obstacles from your path, revealing the BEST YOU. I’m not about restrictive diets, unsustainable regimes, etc. I’m about changing your lifestyle for the better and in a way that it will stick.”
To book a session with Aaron at LSAC, click here