A.T Movement Lab
Built for Life is an 8 week strength and mobility program designed to help you build strength, move well, and feel capable for life.
Through progressive strength training, mobility, stability, balance and conditioning, you’ll build the physical foundations needed to stay strong, mobile and active as you age. Each week builds on the last, with new movements and progressions introduced throughout the program to keep you challenged and progressing.
Train for the life you want to live now and for years to come!
1 sessions per week
Must use App app to view and log training
Program Training
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)
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
