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 work: Daily
Sprinters stretch 1' Worlds Greatest 1' Pigeon 1' Straight knee calf Left 45'' Bent knee Calf Left 45" Quad stretch Left 1' Straight knee calf Right 45" Bent knee Calf Right 45" Quad stretch Right 1' Foam Roller: 10x middle, 10x inside, 10x outside: return to knots, flex muscle while on each heavy knot 5x
A
Overload Box Jump 180
3 x 6
B1
Med Ball Toss
2 x 20
B2
Chin-Up
3 x 5
C1
Bulgarian Split Squat
3 x 10
C2
Triangle Hop
3 x 12
D1
Inch Worm V-Ups
D2
Deceleration Push Up
3 x 5
Conditioning
A
Dynamic Mobility
This dynamic warmup is an evidence based warm up adapted from high level soccer. Not only does this prime your system for high intensity movement, it helps work through soreness from previous training sessions or a big day in the mountains. This session is broken into three parts: a dynamic stretch: Moving over 10 yards, holding each stretch for 3-5 seconds. Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Scoop stretch (hamstring) High kicks (hamstring) Side Lunge Stretch (move left, right, and lean forward in the center, your groin and hamstrings work together) World’s greatest Lunge (hip flexor) Activation: Open Gates Close gates Skips for height Skips for distance Diagonal skips Bounding Sprint 70% Sprint 85% Sprint 100% Sprint stop x3 Bands: All 6 movements on one leg, then switch: forward, backward, soccer pass through, up & outs, hamstring curl, quad extension
B
Barbell Step Up
4 x 6 @ 60
C1
Ballerina
3 x 10
C2
Single Leg Bridge Drop Leg
C3
Single Leg Bridge with Hip Flexion
D
aerobic base
1 x 20:00
A
Banded Double Leg Squat
2 x 10
B
Fire Hydrant
2 x 10
C
Banded Hamstring Curl
2 x 10
D
Banded Back Kicks
2 x 10
E
Banded Inner Thigh Kick Outs
2 x 10
F
Banded Straight leg raise
2 x 10
G
Banded Knee Extensions
2 x 10
H
Banded Monster-walks (Side to side)
2 x 10
I
Banded Monster-walks (forward backward)
2 x 10
