Built to Move - 8 Week Strength Program

Strength training for lifters who are ready for more. Built to Move is an 8-week, 4-day upper/lower program that builds real strength without skipping mobility, stability, power or movement in every direction. Weeks 1-4 build your baseline. Weeks 5-8 bring new variations, heavier loads and bigger challenges. Every session follows the same flow: prep, power, strength, accessories and optional conditioning. RPE guides your weights, so you always know how hard to push.

TRAINING STYLE:

Cardiovascular FitnessStrengthPower and AgilityStabilityMobility

FOCUSES ON:

Full Body

PROGRAM GOAL:

Build full-body strength, mobility, stability, and power through progressive training that challenges you in multiple planes of movement. The goal is to help you lift heavier, move better, and feel more athletic and capable.

WHO THIS IS FOR:

Designed for intermediate lifters who are comfortable with strength training and ready for more than basic workouts. Built to Move is for anyone who wants to train hard while still prioritizing mobility, unilateral strength, control, power, and movement quality.

WHAT IS THIS PROGRAM:

An 8-week, 4-day strength program split into Lower A, Upper A, Lower B, and Upper B. Weeks 1–4 build the foundation; Weeks 5–8 progress the movements, load, and challenge. Each session combines mobility/stability prep, power, compound strength work, accessories, and intentional core/control work.

REQUIRED EQUIPMENT:

BoxSlider PadsBosu BallFoam RollerLacrosse BallResistance BandMed BallDead BallFlat BenchAdjustable BenchPull-Up BarDumbbellKettlebellBarbellPlateLandmine BarbellCable/Pulley MachineAssisted Pull-Up MachineTreadmill

SAMPLE SESSIONS:

Lower A

11 Exercises

SESSION DESCRIPTION

Week 1: RPE 7 (about 3 reps in reserve) · Slow 3-second lowering with a pause on your main lifts LOWER A SESSION DESCRIPTION This session combines mobility, power, strength, unilateral control, and conditioning. Start with approximately 10 minutes of prep work to regulate the nervous system and improve hip mobility and control. From there, move into the power exercise while you are fresh, focusing on quality and explosiveness rather than fatigue. The front squat is your main strength lift for the day, so take your time and allow enough rest between sets to maintain good technique. The landmine single-leg RDL follows as your secondary strength movement, with an emphasis on balance, hip control, and posterior-chain strength. Finish the strength portion with the lateral lunge and heel-elevated hip hinge as accessory work, then move into the conditioning block. For conditioning, complete 5 minutes of moderate uphill treadmill walking followed by 8 DNS Star Plank with Reach to Cross-Connect reps per side. Repeat for 3 total rounds. Expected session time: approximately 60–70 minutes.

CNS Regulation

1x03:00

B1)

Kneeling Hip IR/ER With Slider

Left: 2 sets · Right: 2 sets

B2)

Rock Back To Hip Opener

Left: 2 sets · Right: 2 sets

Bench Single Leg Jump With Knee Drive

Left: 3 sets · Right: 3 sets

D1)

BB Front Squat

3x6

D2)

Alternating Cross Connect Bridge

Left: 3 sets · Right: 3 sets

Landmine SLRDL

Left: 3 sets · Right: 3 sets

F1)

Lateral Lunge to Box

Left: 3 sets · Right: 3 sets

F2)

Heel Elevated Hip Hinge With Calf Cue

3x12

G1)

Treadmill

3x05:00

G2)

DNS STAR PLANK WITH REACH TO CROSS-CONNECT

Left: 3 sets · Right: 3 sets

ABOUT THE COACH:

Rebuildr Certified

Noreen

Personal Trainer, ISSA Certified

Built to Move - 8 Week Strength Program

TRAINING STYLE:

FOCUSES ON:

PROGRAM GOAL:

WHO THIS IS FOR:

WHAT IS THIS PROGRAM:

REQUIRED EQUIPMENT:

SAMPLE SESSIONS:

Lower A

ABOUT THE COACH:

Noreen

Noreen Hollenhorst's other programs:

Strong in Two

TRAINING STYLE:

SPECIALISES IN TRAINING:

Video Demos

Delivered through Rebuildr

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