Gravity Sport Performance
SkiingThe best day is the next day. Late season snow means nothing if you've crashed out mid-January.
Built for the year long weekend warrior, programming is contained to mid-week; with scheduled recovery sessions to fit around daily responsibilities.
Cut down on hillside injuries.
This four-week program revolves around focused body-control. The ability to control yourself in space is paramount to staying upright and coming back for more.
Body-weight exercises with a focus on the balance needed for long days on the slopes, this program will build an aerobic and anaerobic base to maximize your long weekend in the high country.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Soul Squats
3 x 15 @ 0:03
A2
Single Leg Balance
3 x 2 @ 30
B1
Single Leg Romanian Deadlift (RDL)
3 x 10 @ 0 lb
B2
Soul Lunges
3 x 15
C1
Scissor Lunge Jumps
3 x 20
C2
Single Leg Box Hops
2 x 6
D1
Double Leg Squat
3 x 12 @ 0:05
D2
Chin-Up
3 x 8
E1
Push-Up Plus
3 x 16
E2
Vertical Jump Squats
3 x 10
F
aerobic base
1 x 20:00
A
Banded Double Leg Squat
3 x 12
B1
Banded Hamstring Curl
2 x 10
B2
Banded Back Kicks
2 x 10
B3
Banded Knee Extensions
2 x 10
C1
Fire Hydrant
3 x 10
C2
Push-Up
3 x 18
D1
Banded Monster Walks (Side to side)
4 x 10
D2
Banded Inner Thigh Kick Outs
4 x 10
E1
Banded Monster-walks (forward backward)
4 x 10
E2
Scissor Lunge Jumps
3 x 10
Conditioning
F
Mobility
Mobility: Complete each over 10 yards, holding each step for 3-5 seconds. Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Side Lunge Stretch World’s greatest
A1
Burpee
3 x 10
A2
Chin-Up
3 x 10
B
180 Jump & Land
3 x 10
C
Bulgarian Split Squat - T-Spine Twist
3 x 10
D
Scissor Lunge Jumps
3 x 12
E1
T-Spine Reach
E2
Bird Dog
E3
Deceleration Push Up
3 x 5
F
Single Leg Lateral Hop over Hurdle
3 x 12
G
Tuck Jumps (Continuous)
3 x 10
Conditioning
A
Mobility
Mobility: Complete each over 10 yards, holding each step for 3-5 seconds. Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Side Lunge Stretch World’s greatest
Conditioning
B
Dynamics
High Knees Butt Kicks Hamstring Scoop Stretch Frankenstein's (High Kicks)
C
Single Leg Balance
4 x 1 @ 60
D
Ballerina
3 x 10
E
aerobic base
1 x 20:00
A
Banded Double Leg Squat
2 x 10
B
Fire Hydrant
1 x 10
C
Banded Hamstring Curl
1 x 10
D
Banded Back Kicks
1 x 10
E
Banded Inner Thigh Kick Outs
1 x 10
F
Banded Straight leg raise
1 x 10
G
Banded Knee Extensions
1 x 10
H
Banded Monster-walks (Side to side)
2 x 10
I
Banded Monster-walks (forward backward)
2 x 10
