The ViPR is a versatile piece of equipment. It helps athletes practice basic movements, get stronger, and vary their workouts. But beyond that, the ViPR’s design makes it easy to press overhead, move from hand to hand, and roll on the floor—motions that work the shoulders, back, chest, and arms.
The exercises below are total-body moves with upper-body elements. Add one or more of them to your usual session to get the benefits, doing 10 to 15 reps of each (on each side, when applicable).