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6-Week
Transformation
Program

Schedule to experience (30 minutes duration unless otherwise stated) 

 

All experience levels welcome to all sessions with the exception of Cross Training.  For that, we will demonstrate a very high-quality full body HIIT workout that would not be suitable for beginners.

500m rowing races using our sports projection technology available throughout the morning...

Elevate Your Fitness Journey:

Introducing Gravity Laboratory's 6-Week Transformative Program

Ready to take your fitness to new heights? Presenting a 6-week program designed to guide you through a holistic exploration of fitness and movement.

 

What to Expect

Week 1: Assessments and Introduction to Mobility Training

Week 2: Focused Mobility and Flexibility Training

Week 3: Movement Training Meets Weighted Resistance

Week 4: The Intersection of Movement and Strength

Week 5: Mastering Calisthenics & Introduction to Skill Training

Week 6: The Culmination

 

Some things to know:

 

GPP and SPP

Throughout the 6-week program, you will work on developing your GPP (General Physical Preparedness - things like conditioning, power, strength, flexibility, endurance, and structures).  Towards the end, we will introduce some accessible SPP (Specific Physical Preparedness - skills, movement flows etc.)  Care; that can be addictive!

 

Simple Assessments and Achievable Goals

To tailor the program to your specific needs, we start with some simple, quick assessments and set achievable weekly goals. Your progress will be monitored to ensure you get the most out of this 6-week program.

 

A Smorgasbord of Training Modalities

You will be exposed to a wide array of training modalities including Stick Mobility, Rowing, Kettlebells, Animal Flow, Weight training, Restorative Yoga, Kinstretch/FRC and more. By the end of the program, you'll have a well-rounded understanding of fitness and be equipped with the skills to continue your fitness journey.

 

Cost-Effective and Comprehensive

The entire 6-week program costs just $175 for 12 sessions. That's less than $15 per session!  This program is run as a small group personal training program so is capped at 8 participants to enable you to benefit from a high degree of personal coaching.

 

Program outline:

 

Week 1: Assessments and Introduction to Mobility Training

 

Your Starting Point: Assessments

Kickstart your fitness journey with some essential assessments designed to gauge your current levels of mobility, flexibility, and strength. These assessments will serve as a baseline to tailor the program to your individual needs and measure improvements at week 6.

 

Mobility/Flexibility Assessment: Utilizing a range of functional tests, we'll evaluate your joint range of motion and flexibility. This information helps us design the most effective training regime for you.

 

Strength Assessment: Simple yet effective tests will give us an insight into your core strength and overall muscle condition. Whether you're a seasoned athlete or a beginner, these tests ensure that the program is tailored to challenge and improve your current strength levels.

 

Unveiling Mobility Training

After understanding your baseline, step into the world of mobility training. Our carefully crafted exercises will begin to enhance your joint health, improve flexibility, and set the stage for more complex movements in the weeks to come.

Functional Range Conditioning: Learn how to control and optimize your joint ranges of motion. This isn't just stretching; it's training your joints to be more functional.

 

Kinstretch

A movement enhancement system that develops maximum body control, flexibility, and usable ranges of motion.

Stick Mobility: use custom-designed Training Sticks as tools to improve range of motion, muscle activation, coordination, and body awareness to build a strong foundation for better movement.

In this first week, not only will you understand where you stand but also take your first confident steps toward a more mobile, stronger you.

 

 

Week 2: Focused Mobility and Flexibility Training

 

Deepening Your Practice

After assessing your strengths and areas for improvement in Week 1, Week 2 immerses you in specialized mobility and flexibility work. The goal is to enhance your range of motion and prepare your body for more dynamic movements.

 

Functional Flexibility

Exercises designed to improve not just your flexibility, but how you can functionally apply it to movements.  Experience elements of Kinstretch, Functional Range Conditioning (FRC), Stick Mobility and more.

 

Preparing for Movement

Towards the end of the week, we'll start to integrate mobility practices that dovetail into dynamic movement training, setting the stage for some Animal Flow and other Movement Training in Week 3.

 

 

Week 3: Movement Training Meets Weighted Resistance

 

The Art of Movement

Week 3 is where the fun really starts. Dive into the world of Movement Training and learn to move your body in ways you never thought possible.

 

Animal Flow

Fluid, challenging, and functional. Get ready to 'flow' and tap into a new kind of bodily freedom.

 

Weighted Resistance

To complement your movement training, we'll introduce weighted resistance exercises.  Learn the foundational barbell lifts that are key to building overall strength and muscle. 

 

 

Week 4: The Intersection of Movement and Strength

 

A New Level

As you become more comfortable with weighted resistance, Week 4 integrates bodyweight training through calisthenics.

 

Calisthenics

Think you need weights to build strength? Wait until you experience the power of using your own bodyweight.

 

 

Week 5: Mastering Calisthenics and Skill Training Introduction

 

Honing Your Skills

Week 5 continues the calisthenics training but adds an exciting element—skill development, with an exploration of inversions and some AcroYoga poses.

 

Handstand Training

Unlock the secrets to a solid handstand and experience the amazing health and wellness benefits of being upside down.  Please note, you do not need to go upside down - the training itself is awesome and preps you for Handstands but actually kicking up against a wall is optional.

 

AcroYoga

Put down your phone and pick up your friends!  Don't let the name put you off.  Engage in some accessible Yoga poses that demonstrate strength and mobility with a partner.

 

 

Week 6: The Culmination

 

Bringing It All Together

 

The final week serves as a crescendo, fusing all the elements you've learned over the past five weeks into a comprehensive workout in the final session.  Experience a unique session that combines mobility, strength, and skill. Celebrate how far you've come and get excited for where you'll go next.

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