Built For Life
A.T Movement Lab
Built for Life is an 8 week strength and mobility programme for people who want to build a strong, capable body that will support them for years to come but aren't sure where to start or how to structure their training.
Combining progressive strength training, mobility, joint control, balance and conditioning, this programme gives you a clear, structured plan to build strength, move with confidence and develop the physical capacity to keep doing the things you love as you age.
Rather than focusing solely on lifting heavier weights or aesthetics, Built for Life takes a more complete approach to fitness, helping you develop the strength, mobility and stability needed for everyday life, outdoor adventures and everything in between. With five scheduled training days per week and progressive blocks across eight weeks, you'll know exactly what to do, how to progress and how to build habits that last.
Train for the life you want to live now and for years to come!
A
Day 1 warm up
1 x 6
B
Single leg TKE
2 x 10
C1
Goblet Squat
3 x 12
C2
Dead Bug
3 x 8
D
Hip Thrust Band Around Knees
3 x 10
E1
Chest Press
3 x 12
E2
Band Pull-Apart
3 x 10
F1
Step-Ups
3 x 10
F2
Push Ups
2 x 10
G1
Calf Raise
2 x 12
G2
Bird Dog
2 x 8
A1
Hip Aeroplanes
2 x 8
A2
1/2 kneeling T spine
2 x 4
B1
Wall angels
2 x 8
B2
Band Face Pull
3 x 12
C1
Goblet Lateral Lunge
3 x 10
C2
Half-Kneeling DB Shoulder Press
3 x 10
D1
Peterson step downs
3 x 10
D2
glute bridge march
3 x 10
E1
DB ankle rocks into calf raise
2 x 5
E2
Tibialis raises
2 x 10
F1
Paloff Press
2 x 12
F2
Side Plank on Elbows
2 x 0:30
A
Day 2 warm up
1 x 6
B
Single leg TKE
2 x 10
C
Split Squat
3 x 10
D
TRX Row
3 x 12
E
RDL
3 x 10
F
Lat Pulldown
3 x 10
G1
Wall Sit
1 x 0:30
G2
Farmers carry
3 x 20
H1
bear hold
2 x 20
H2
Russian Twist
2 x 20
A
Mobility warm up
1 x 10
B
Glute activation series 1
1 x 10
Circuit
C
This can be done with or without weights 40 sec work / 20 sec rest × 3 rounds (28-30mins) 1. Squat to calf raise 2. Push-ups 3. Reverse lunge to knee drive 4. Bear crawl 5. Squat jump 6. Mountain climbers 7. Lateral shuffle (you dont need to use your arms like the video)
Anya Turner, M.S
ACSM Exercise Physiologist | Clinical Cancer Exercise Specialist | Former D1 Heptathlete
6 weeks of purposeful strength, mobility and conditioning designed to help you feel stronger, move better and stay capable of doing the things you love, now and for years to come.
Get Built For Life
