Cardio - aerobic & anaerobic(running, rowing, swimming)(Sprints, stairs, Burpees, HIIT)

McGill 3

Bulgarian squat

Cossack Squat

ATG Split squat

Yes, No, Dunno

Unilateral movements and more use of dumbbells, cables, and bands. 

Yoga

Movement based strength which is broken down into 4 categories (dead, odd position, agility, fascia)

McGill3: https://www.youtube.com/watch?v=2_e4I-brfqs

ATG: https://www.youtube.com/watch?v=g6KrlrOq4mw

Yes, No, Dunno: https://www.youtube.com/watch?v=lWKMy4BETQM

Odd position 1:https://www.youtube.com/watch?v=YmNfPZAEKSA&t=2s

Odd Position 2: https://www.youtube.com/watch?v=YmNfPZAEKSA

Odd Position 3: https://www.youtube.com/shorts/YGoLLBMhyRM

Agility 1: https://vimeo.com/440428629/c6c3e38634

Agility 2: https://vimeo.com/440428431/0236d9804e

Agility 3: https://vimeo.com/440427727/886b2b92a7

You don’t need the Vipr. A z-curl bar, or the like works just as well.