Built for Bones
Dr. Emma Stevenson
Strength & ConditioningWho This Is For
This program is built specifically for peri- and post-menopausal women, as well as individuals dealing with osteopenia or osteoporosis, who want to take control of their bone health through expert guided strength training.
Whether you are an active individual looking to preserve your edge or someone who has been told to "be careful" because of low bone density, this program is designed for you. If you are ready to move beyond 5lb dumbbells and learn how to load your body with confidence, you belong here.
Why Choose This Program
During the menopausal transition, declining estrogen accelerates bone mineral density loss. Light cardio and low-intensity resistance exercises simply do not generate the mechanical force required to signal your skeleton to rebuild. Your bones need targeted, high-yield loading.
Here is why BUILT FOR BONES stands apart:
• Designed by a Doctor of Physical Therapy: You aren't getting generic workout templates. Every cycle is engineered by a DPT who understands clinical joint safety, spinal loading parameters, and movement mechanics. You get maximum bone-building stimulus with minimum injury risk. • Low Reps, High Yield: Instead of exhausting high-rep burnouts, each session centers on controlled impact work (jumping) and 1–2 heavy peak reps on core compound movements (squat, hinge, upper body). This delivers the exact stimulus your bones need without burning out your nervous system. • Complete Joint & Muscle Support: Heavy lifts are backed by targeted accessory and stability work to fortify weak links, bulletproof your joints, and keep you moving pain-free in everyday life. • Bridge the Gap to Performance: We reframe bone health from a medical limitation into an athletic goal. You will learn how to approach the barbell safely, build lean muscle, and feel powerful in your body again.
A
Stationary Bike
1 x 0:05
Circuit
B
Hip Hinge with Foam Roller x 20 Side Plank Hip Abduction x 12 per side Worlds Greatest Stretch x 4 per side
C1
Deceleration Single Leg Jump Downs
3 x 6
C2
Single Leg Lateral Plate Hops
2 x 20
D
Hex Bar Deadlift
6 x 6
E
Bent Over DB Row
2 x 12
F
Hammer Curl
2 x 15
G
Single Leg Hip Thruster
2 x 8
H
Curtsy Lunge to Knee Tap
2 x 12
I
Copenhagen Side Plank
2 x 12
J1
KB Drag in Plank
3 x 12
J2
Side Plank on Elbows
3 x 0:30
Recovery
K
Cool Down 1a
2x30s or 1x30s per side Bent Knee Fall Outs Alt Knees to Chest Figure 4 Stretch Long Figure 4 Stretch Butterfly Half Kneeling Hip Flexor Stretch
A
Rowing
1 x 5:00
Prep
B
Upper Body Warm-Up
YTW on Bench x 8 per letter (2.5lbs ok but please don't push into full range) Band Pull Aparts x 15 Weighted 90-90 ER/IR up to 5lbs but start with 0lbs x 12
C1
Cross Body Medicine Ball Slam
2 x 8
C2
RDL Hops
2 x 12
D
Barbell Overhead Press
6 x 6
E
DB Bench Press
8, 10, 10
F
Lat Pulldown
8, 10, 10
G
Tricep Pushdown
3 x 8
H
Captain Morgan Mini Squat
2 x 12
I
Lateral Step Down
2 x 8
J
Bird Dog Crunches
2 x 20
K
Dip Hold (top)
3 x 0:20
Conditioning
L
Upper Body Cool Down
Pec Stretch in door 2x20s Thoracic extension foam roller 2x20s Arm Cross Body Stretch 2x20s Cobra 2x10
A
Walk
1 x 5:00
Squat Warm-Up
B
2 x 8 per side: DNS Star 2 x 20 Banded Glute Bridge 2 x 12 Band-anchored squat hold + dowel overhead
C
Hex Bar Jump
3 x 5
D
Barbell Back Squat to Box
6 x 6
E
Single Leg RDL + Row
2 x 12
F
KB Overhead Press
2 x 8
G
Slant Board Squat
2 x 12
H
Curtsy Lunge + Side Lunge
2 x 12
I
Deadbug with Swiss Ball
2 x 20
J
Paloff Press
2 x 12
K
Straight Leg Hip Flexion Over Object
2 x 8
L
Lunge w/ Elevated Heel + Weighted Around the World
2 x 15
Recovery
M
Cool Down Lift 1
Cat Camel x 20 Kneeling Hip Flexor Stretch x 30s hold per leg Calf Stretch x 30s per leg
Dr. Emma Stevenson
As a Doctor of Physical Therapy, I specialize in bridging clinical safety with heavy strength. My practice focuses on evidence-based mechanical loading including axial strain, heavy lifts, and impact mechanics to safely build bone density, protect joints, and restore total trust in your body. Train under my DPT-guided precision to lift heavy with complete confidence.
Ditch the generic templates and give your body the evidence-based strength training it deserves. Join the program today and start building real bone density from the inside out
Start My 7-Day Free Trial
Julie
Completed Built for Bones
Verified Athlete""Honestly, this time last year I was afraid my running days were over. Thanks to you I ran the Bolder Boulder for the first time and my knees didn’t even hurt.""
When you join a team you’re getting more than programming, you’re joining an online community.
Built for Bones
Built for Bones
Built for Bones
