long weekend workout part 3

Your (Smarter) Saturday Workout

A significant session for when you want to go long, from Tier X coach Jay Lee

The weekend gives us all a good opportunity to go long with our workouts, which often takes the form of a slow, steady run or ride, or back-to-back classes at the gym. But double sessions don’t always double results—that extra time needs to be spent wisely. So we asked a team of Equinox Tier X coaches to create some performance-driven routines for you to try. Think of them as long workouts with purpose. Here is the next installment in the series; you can also go back to Week One: Hicham Haouzi's long workout and Week Two: Julie Wandzilak’s long workout.

This ViPR-based routine, created by Jay Lee, a Tier X coach at High Line in New York City, challenges you to move at a slightly slower pace, increase your range of motion and improve your rotational strength. “These exercises offer a great opportunity to both mobilize and stabilize your joints, as well as strengthen tissue,” he says. “Reaching for that final millimeter will maximize the benefits you receive from every move. I always stress to my clients that the last 10% of the movement should feel like 90% of the effort.” The whole training session (from warm-up to cool-down) should take about 70 minutes to complete.

The Warm-Up (10 to 15 minutes)

Rather than just jogging on the treadmill for a few minutes before your next training session, do your body a favor and try this dynamic warm-up from Julie Wandzilak, a Tier X coach in Greenwich, Connecticut, instead. “These moves are designed specifically to prep your joints and muscles for the workout you’re about to tackle and target everything from your upper body, down,” she says. Perform 2 or 3 sets, depending on how you feel (or how many kinks you have to work out).

The Workout (48 minutes)

Perform each exercise for 30 seconds, followed by a 30-second rest, going from one move to the next. Your goal should be to complete as many reps of each move as possible in the time allotted, while maintaining control. Once you complete the entire circuit, rest for 2 minutes and repeat. Do 4 sets total, and then finish your session with a relaxing, 5- to 10-minute cool-down. *Note: You can adjust the placement of your hands on the ViPR to alter the difficulty of each exercise.

ViPR Wide Stance Lateral Shlift (Shift+Lift)

Stand with feet in a wide stance (more than shoulder-width apart), holding a ViPR vertically with both hands in front of you. Bend right knee as you push hips behind you and shift weight over to the right, reaching arms (and ViPR) as far out to side as possible, keeping spine tall, shoulders down and left leg extended. Move through hips as you shift weight over to left and repeat lunge/reach. Continue alternating sides.

ViPR Squat Rotational Shlift (Shift+Lift) to Box 

Stand to the right of a box, with feet slightly more than shoulder-width apart, gripping the top of a ViPR with both hands in front of you, elbows bent, forearms pressing against sides of ViPR, upper arms parallel to floor. Squat, bending both knees and lowering ViPR to floor, and then rotate through hips as you pivot to the left, return to standing and place ViPR on top of box. Rotate back through center and repeat. Continue for 30 seconds; switch sides and repeat.

ViPR Split Stance Lateral Shlift (Shift+Lift)

Stand with feet about shoulder-width apart and staggered (right 1 to 2 feet in front of left), holding a vertical ViPR with both hands at chest level in front of you, elbows bent by sides. Keeping back tall and abs engaged, bend both knees as you reach arms as far diagonally to right in front of you as possible, allowing hips to move in the opposite direction, and place ViPR gently on floor. Rotate back through center as you return to start; repeat to left. Continue alternating sides for 30 seconds; switch legs and repeat.

ViPR Kickstand Anterior Shlift (Shift+Lift) to Overhead Hold 

Stand with feet about hip-width apart and staggered (left 1 to 2 feet in front of right), holding center of vertical ViPR in front of you, elbows bent by sides. Lift right heel off floor. Bend both knees slightly as you hinge forward from hips, keeping back tall and reaching arms as far in front of you as possible. Gently tap ViPR to floor, then reach arms straight overhead and extend legs; pause at the top. Reverse motion back to start and repeat. Continue for 30 seconds; switch legs and repeat.

ViPR Front Plank with Anterior Tilt 

Start in plank position (palms under shoulders, abs engaged, toes tucked under) with a ViPR standing vertically in front of you. Maintaining proper form, place left hand on top of ViPR and shift forward from the balls of your feet as you press ViPR as far away from you as possible; shift back to start and return to plank. Switch arms and repeat. Continue alternating sides.

ViPR Squat with Samurai Reach 

Stand with feet about shoulder-width apart, toes pointed slightly out to sides, holding a ViPR vertically in front of you with both hands, elbows bent by sides. Extend arms out to shoulder level in front of you as you squat low, keeping knees behind toes. Hold squat and reach arms overhead, bending elbows to lower ViPR behind you; reverse motion back to start. Repeat.

Transverse Lunge Ground to Standing 

Stand with feet hip-width apart, arms by sides. Lunge left leg behind you at a 45-degree angle, and place left hand on floor beside you. Keeping right knee bent, extend (or kick) left leg straight in front of you and lie face-down on floor. Leading with abs and extended right arm, reverse motion back to start and repeat. Continue for 30 seconds; switch sides and repeat.

Cool-down (5 to 10 minutes)

Lie face-down on floor with arms resting comfortably by sides or overhead. Inhale through your nostrils for 5 seconds, feeling your belly button press into the floor. Then exhale for 10 seconds through your mouth, feeling your belly button move away from the floor. Continue resting here, focusing on your breath, for 5 to 10 minutes.