By The One on One Team

Last Updated: 5/3/26

Vipr Training Series: Mastering Non-Traditional Movement (Part 2)

In this article, we will breakdown three of our common non-traditional exercises.

Remember, the primary focus when performing non-traditional exercises is using your full range of motion. The obvious benefit is increased mobility, but when we take these movements to our end range, there are many secondary benefits, like core activation, glute activation, balance and coordination.

Pushing the boundaries of range of motion is essential in developing a resilient body. However, for active aging adults, it needs to be approached with the utmost respect and care. Muscles and Joints are most vulnerable at their end range and it can be very easy to strain a muscle if we rush or “flop” into it.

Here are some tips to safely train at your end range:

  • Begin bodyweight – Use your first set of an exercise to establish safe endpoints without any external load.
  • Move slowly – approach your endpoints with a controlled, slow tempo. Your body will provide feedback as you move. When you move slowly, you are able to stay in tune with what you’re feeling and stop before strain.
  • Pause at the endpoint – For many non-traditional exercises, the greatest physical adaptations occur at the end range. Pausing at the endpoint both reinforces your range of motion and allows you to get the most benefit from the rep.

Vipr Battering Ram

Primary objective: Core activation within a functional movement, lower body mobility

Secondary objective: Coordination, hip and core activation

Endpoint One (EP1): Athletic Ready position with the Vipr held vertically in front of chest. Squat and shift Vipr down before progressing to EP2.

Endpoint Two (EP2): Side lunge with the Vipr held horizontally in front of chest and shifted away from midline.

Maximize the movement: Stay low as you transition from EP1 to EP2. Put energy into your hands as shift the Vipr in EP2.

Vipr Forward Lunge Arc

Primary objective: Core activation within a functional movement, lower body mobility

Secondary objective: Balance, coordination, strength

Endpoint One (EP1): Athletic Ready stance with the Vipr held horizontally at chest height.

Endpoint Two (EP2): Hover in a forward lunge position with the Vipr held vertically shifted away from midline. Rotate the Vipr to the other side in an arching motion.

Maximize the movement: Lunge to your maximum depth and arc the Vipr as wide as possible while maintaining a Capital I. Be strong as you move from EP2 to EP1.

Vipr Shovel

Primary objective: Core activation within a functional rotation movement

Secondary objective: Balance and hip mobility

Endpoint One (EP1): Squat stance with an offset grip on the Vipr. Reach the Vipr low across the body with the shovel hand.

Endpoint Two (EP2): Rotate, stand tall and pivot with the Vipr lifted over the shoulder.

Maximize the movement: Emphasize either the lift portion of the movement or the chop. Be sharp at the endpoints to maximize the core benefit.