GMVA 2018 Glutes Program
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.
Complete the program 2-3 times per week and complete the circuit 3-4 times each session.
| 2018_-_band_program.pdf |
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.
Aim to do the program 3-4 times per week and 3 times through the circuit each time.
| gmva_pilates_program.pdf |
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.
Aim to do the program 3 times per week and 3 times through the circuit each time.
| gmva_-_glute_activation_program_1.pdf |
2015 GMVA Active Warm Up Exercises
2015 GMVA Warm Down Exercises
2015 GMVA Strength Program 1
| gmva_2015_-_core_&_stability_program.pdf |
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
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
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
