Gravity Human Performance LLC

Let's train!In this 12-week program you will gain both physical and mental strength.Each 60 minute workout includes:Warm-upStrength training (No Equipment Needed)Cool-downPhasePurpose# of weeks# of daysFoundationStrong Foundation, Controlled Movements43GeneralPrepProgression of Work Capacity43Metabolic ConditioningSustained Work Capacity and Injury Prevention43Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS or Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingNo Equipment Needed!Ready to train? Let's get started!

Thoracic Spine Mobility ProgramAbout the Program:Your thoracic spine—your mid-back—is the engine of upper-body mobility. For mountain bikers, it determines how well you can maintain posture on long climbs, absorb impact on descents, and move fluidly through corners. Limited motion here can cause stiffness, shoulder pain, or lower back strain as your body compensates.This program restores balance and freedom to the area that ties it all together.Across three progressive sessions, you’ll blend targeted mobility drills, foam rolling, and breathing techniques to improve rotation, extension, and postural endurance. Movements like Quadruped and Seated T-Spine Rotations, Thoracic Extensions, and Deep Squat Rotations increase spinal movement capacity, while trigger point work and diaphragmatic breathing help release tension and retrain proper movement mechanics. Warm-ups on the bike or rower prepare the body for motion, mirroring the demands of real riding.By restoring mobility in the thoracic spine, you’ll achieve better bar control, improved breathing efficiency, and smoother coordination between the upper and lower body. The result is more powerful riding with less fatigue and reduced strain on the shoulders, neck, and lower back.Use this program two to three times per week as part of your strength training, active recovery, or ride preparation. The payoff is subtle but powerful: a looser, more reactive upper body that lets you flow through every section of the trail.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the FREE BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!

Ankle Strength & MobilityAbout the Program:our ankles are the foundation of bike control—absorbing impact, maintaining balance, and transmitting power from your legs to the pedals. Weak or stiff ankles can limit performance, reduce cornering stability, and increase the risk of overuse injuries or crashes. This program is designed to restore strength, range of motion, and responsiveness so your lower legs can handle the demands of every trail.Across three focused sessions, you’ll progress through strength, plyometric, and mobility phases. Exercises like 7-Way Ankle Bands, Calf Raises, and Ankle Bounds build the stabilizing strength needed for pedal control and terrain adaptation. Dynamic drills such as Jump Rope and Side-Straddle Jumps develop reactivity and proprioception—your body’s ability to sense and respond instantly to changing surfaces. Finally, targeted mobility work with Foam Rolling, Calf Stretches, and Half-Kneeling Dorsiflexion restores motion at the ankle joint, improving pedal stroke efficiency and reducing stress on the knees and hips.This program can be performed two to three times per week, either as a warm-up, accessory block, or recovery session. Consistent training will help you corner with greater precision, absorb impact more efficiently, and maintain better traction and control on technical terrain.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!

Shoulder Mobility ProgramAbout the Program:Your shoulders take a beating on every ride—from stabilizing the bars through rocky descents to absorbing impact on jumps and drops. This program restores balance, mobility, and endurance across the entire shoulder complex, helping you stay strong, loose, and pain-free no matter how aggressive the terrain gets.Across three progressive sessions, you’ll move through dynamic mobility work, rotator cuff activation, and controlled strength exercises drawn from proven performance and rehab methods. Foundational drills like Shoulder Circles, Scapular Push-Ups, and Protraction/Retraction retrain shoulder mechanics, while focused movements such as Rotator Cuff External/Internal Rotations, DB Y-Raises, and Banded Face Pulls build stability and resilience in the smaller muscles that keep the shoulder joint aligned.Each day targets a key aspect of shoulder health—mobility, motor control, and strength endurance—so you develop fluid motion without sacrificing stability. The goal is to improve bar control, shock absorption, and upper-body posture on the bike while reducing the risk of overuse injuries to the rotator cuff and surrounding structures.Perform these sessions two to three times per week, either as part of your strength program or post-ride recovery work.Consistent practice builds a shoulder girdle that’s both mobile and unshakably stable—allowing you to attack descents, lift over obstacles, and corner with precision and confidence.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!

Hip Mobility ProgramAbout the Program:Tight hips limit power on the pedals, reduce control on technical terrain, and increase stress on the knees and low back. This focused three-day program restores the movement patterns that matter most for mountain bikers—hip rotation, stability, and strength through full ranges of motion.Across each session, you’ll progress through proven mobility drills such as the Pigeon Pose Stretch, 90/90 Hip Switch, Brettzel, and Supported Hip Airplane—movements drawn from elite athletic training and functional mobility systems. Each exercise targets a different plane of motion, building balance between flexibility and control.The result is smoother pedaling, easier transitions in and out of the saddle, and better alignment during cornering, drops, and descents. Regular practice helps reduce overuse stress on the knees and back while improving recovery after long rides or heavy training weeks.This program can be used as a warm-up before strength or ride sessions, or as a dedicated mobility block two to three times per week.Whether you race enduro, grind cross-country miles, or ride for fun, improving hip mobility will make every ride more efficient, more powerful, and more sustainable.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!

Core Stability ProgramAbout the Program:This three-day program strengthens that foundation using research-backed movements from 20 years of training experience as well as Dr. Stuart McGill’s approach to spinal stability—the McGill Curl-Up, Side Plank, and Bird Dog—and builds progressively with functional variations like Bridges, Copenhagen Planks, and Hanging Knee Raises.Each session targets anti-extension, anti-rotation, and lateral stability, training your trunk to resist unwanted motion while maintaining full control of your bike.Expect better posture on the bike, smoother force transfer from upper to lower body, and reduced fatigue in your back and hips during long rides. A strong, stable core also helps prevent overuse injuries common in riders, such as low back strain or hip pain from poor control under load. Use this program as a warm-up before strength or ride sessions, or as a dedicated 2–3 day per week routine.By consistently developing your core stability, you’ll gain the endurance, precision, and resilience to handle every climb, corner, and drop with confidence.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!

Let's train!The 8-week beginner program is for riders who are new or returning to weight training after an extended time off.Each ~60 minute workout includes:Warm-upStrength or Cardiovascular TrainingExercise Instructions and VideosPost Training Session MetricsPhasePurpose# of Weeks# of Training DaysFoundationIntro & Base Capacity210StrengthStrength & Power210Metabolic ConditioningWork Capacity Circuits210PowerStrength Paired w/ Power210Total840Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRequest access to other store programs at no additional cost by reaching out to matt@gravityhp.comRecommended Equipment: Full GymLet's get started!Join today and let's start training together!

Let's train!In this 8-week program you will gain strength, work capacity, and increase you ability to Ride!Each ~60 minute workout includes:Warm-upStrength or Cardiovascular TrainingExercise Instructions and VideosPost Training Session MetricsPhasePurpose# of Weeks# of Training DaysFoundationMovement Quality & Work Capacity25StrengthIncreased Weight Loading25Metabolic ConditioningWork Capacity & Strength while Fatigued25PowerTransfer Strength to Explosiveness25Total840Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.Resources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appA few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Full GymReady to train? Let's get started!Join today and let's start training together!

Let's train!In this 8-week Advanced program you will be challenged both physically and mentally in the gym. Each ~60 minute workout includes:Warm-upStrength or Cardiovascular TrainingExercise Instructions and VideosPost Training Session MetricsPhasePurpose# of Weeks# of Training DaysBase CapacityHigh Volume Strength & Cardio26Endurance PerformanceHigh Volume & Low/Moderate Weight26Performance CapacityHeavy Weight paired w/ Explosiveness26Peak PhaseTotal Body Circuits26Total848Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.Resources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appA few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Full GymReady to train? Let's get started!Join today and let's start training together!