Longevity Program
Hadley Lowder
Longevity Program
Designed for beginners in the gym, this program focuses on building strength, improving mobility, balance, and core stability, while keeping movements safe and manageable. Each workout is designed to help you feel stronger, move better, and build confidence in everyday activities. The goal is not to train harder, but to train smarter and build a strong foundation for a healthy, active life. This is recommended for individuals who have had experience in the gym but need something structured and beginner friendly to keep them accountable.
A1
Resistance band high row
3 x 10
A2
Sit to Stands on a Box
3 x 6
A3
One lap
3 x 1
B1
Single Leg Toe Taps
3 x 4
B2
Paloff Hold
3 x 0:30
B3
Stability ball wall squat
3 x 8
B4
One lap
3 x 1
C1
Glute Bridge
3 x 10
C2
Dead Bug
3 x 10
A1
Banded rows one leg
3 x 10
A2
Wall Sit
3 x 0:30
A3
One lap
3 x 1
B1
Seated shoulder med ball press
3 x 10
B2
DB Bicep Curls
3 x 10
C
Seated Hamstring Curl
3 x 10
D
Bird Dog
