GMVA Strength, Conditioning & Mobility Sessions

Body Weight Sessions 40 Minutes
Session 1 - click here
Session 2 - click here
Session 3 - click here
Session 4 - click here
Session 5 - click here
Session 6 - click here
Session 7 - click here
Session 8 - click here
Session 9 - click here
​Session 10​ - click here
Session 11 - click here
Session 12 - click here
Session 13 - click here
Session 14 - click here
Session 15 - click here
Session 16 - click here
Abdominal Sessions 40 Minutes
​Session 1 - click here
Session 2 - click here
Session 3 - click here
Session 4 - click here
Session 5 - click here
Session 6 - click here
​Session 7 - click here
Session 8 - click here
Weights Sessions 40 Minutes
Session 1 - click here
Session 2 - click here
Session 3 - click here
Session 4 - click here
Session 5 - click here
Session 6 - click here
Session 7 - click here
Mobility & Yoga Sessions 40 Minutes
Session 1 - click here
Session 2 - click here
Session 3 - click here
Session 4 - click here
Session 5 - click here
Session 6 - click here
​Session 7 - click here
Body Weight Sessions 1 Hour
 - Program 1
 - Program 2
 - Program 3
 - Program 4
 - Program 5
 - Program 6
 - Program 7
 - Program 8
 - Program 9
 - Program 10

GMVA - Introduction to Strength Program

gmva_-_intro_to_s___c.pdf
File Size: 150 kb
File Type: pdf
Download File

GMVA - Pilates & Strength Program 1

gmva_-_pilates___strength_program.pdf
File Size: 161 kb
File Type: pdf
Download File

GMVA Pilates & Strength Program 2

gmva_-_pilates___strength_program_2.pdf
File Size: 157 kb
File Type: pdf
Download File

GMVA - Band & Glute Program

gmva_-_band___glute_program.pdf
File Size: 156 kb
File Type: pdf
Download File

GMVA- Knee Rehab Program

gmva_-_knee_rehab_program.pdf
File Size: 158 kb
File Type: pdf
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GMVA 2020 - Warm Up & Warm Down Programs

gmva_2020_-_warm_up_and_warm_down.pdf
File Size: 162 kb
File Type: pdf
Download File

GMVA 2019 Band Program 1

gmva_2019_-_band_program_1.pdf
File Size: 171 kb
File Type: pdf
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GMVA 2019 Pilates Program 1

gmva_2019_-_pilates_1.pdf
File Size: 179 kb
File Type: pdf
Download File

GMVA 2018 Band Program 2

Please download and print the below program and use the video to go through the exercises.
​Complete the program 2-3 times per week and complete the circuit 3-4 times each session.
2018_-_band_program.pdf
File Size: 140 kb
File Type: pdf
Download File

GMVA Pilates Program

Please download and print the program by clicking on the link below. Then go through the program with the video instructions.
​Aim to do the program 3-4 times per week and 3 times through the circuit each time.
gmva_pilates_program.pdf
File Size: 347 kb
File Type: pdf
Download File

GMVA Glutes Activation Program 1

Please download and print the program by clicking on the link below. Then go through the program with the video instructions.
​Aim to do the program 3 times per week and 3 times through the circuit each time.
gmva_-_glute_activation_program_1.pdf
File Size: 374 kb
File Type: pdf
Download File

2015 GMVA Active Warm Up Exercises

2015 GMVA Warm Down Exercises

2015 GMVA Strength Program 1

gmva_2015_-_core_&_stability_program.pdf
File Size: 317 kb
File Type: pdf
Download File

2014 Core Program 1

Prone lateral shoulder hover - 25 each way - click here

On back, knees & hips 90 degrees, alternate leg press - 30 reps - click here

Prone horizontal squat (try 1 alternating hand) - 20 reps - click here

1 leg rhythmic squat pivot, speed up gradually - 30 seconds each leg - click here

Prone side walk, 2 steps each way - 30 reps - click here

Double crunch with alternate rocky - 20 reps - click here

2014 Strength & Conditioning Program 1

Forward lunge & reach, stand to Y or T position, alternate - click here

Prone side walk and push up - click here

Calf jumps in sync, 20 seconds of each jump - click here

Squat with 3 range hand push - click here

Prone lateral shoulder hover , side to side - click here

Swinging jump to 180 degree spin & sport landing - click here