A program built to teach your body to build muscle, strength, and resilience. Start building your capacity and tolerance to handle the physical demands that arise in your daily life. This is for you whether you're already active but lack a progressive plan, or have trouble staying consistent. During the lifting portions of the training sessions, aim to be moderately fatigued, needing the rest break between sets. This will ensure you are challenging yourself enough for adaptation to occur.
Goals with this program include; increase overall fitness for adults, promote positive musculoskeletal adaptation for healthy aging, build the foundation for functional independence long term. Throughout each block of training, aim to progress your weight, reps, intensity, or range as able.
This program is best suited for moderately active adults with general gym or lifting experience. Your tolerance to load should increase if you are also taking care of your nutrition, sleep, and stress. Start training responsibly now. Start training for the future you. Aging doesn't have to slow you down as much as you may think.
Sessions include resistance training, cardiovascular training, and neuromotor training to reduce health risks associated with aging. The program is aimed to promote longevity, long term physical independence, and functional fitness. There are 2 blocks of 4 weeks each, with 3 sessions a week. LISS cardio is included as well.
4 Exercises
SESSION DESCRIPTION
Each day includes body prep (A), mobility (B), balance (C) training to warm-up.
Air Squat
1x12
Crab Walk (Band Above Knees)
Left: 1 set · Right: 1 set
Side Lying Open Book
Left: 1 set · Right: 1 set
Romberg Balance EO Exercise
3 sets
5 Exercises
SESSION DESCRIPTION
Each Day includes a variety of resistance training. Beginner plyometrics, targeted core exercise, and other specifics are also included throughout the week to further promote healthy bone density.
Goblet Box Squat
3x5
Bench Tricep Dip
3x15
Kickstand RDL with Bilateral Dumbbells
Left: 3 sets · Right: 3 sets
Pull Up
3x5
Medball Reach To Drop Squat
3x6
I help active men and women build capable and resilient bodies that they can trust, while escaping recurring pain.
Every workout and training phase is organized so you know what to complete each week.
Every movement in your training session can include a demo video, so there is less guessing around what to do or how to do it.
Delivered through the Rebuildr app, which lets you log your workouts easily, helping you track your progress and stay on course with simple, step-by-step guidance.
