Programme guide
Longevity Mobility: how the block runs
Longevity Mobility is a 3-day-per-week beginner programme built for mobility and joint health. Joint-safe strength & mobility. Across the week it covers 3 exercises and roughly 9 working sets, loading core, back and glutes, with rest periods between 30 and 45 seconds depending on how heavy the movement is.
Who this programme suits
It is written for beginner trainees who can commit to 3 sessions a week in a fully equipped gym. Age bands 40s-50s and 60plus are supported, and the app scales volume and tempo to the band you selected during calibration rather than handing everyone the same numbers.
If you miss a session, run it on the next available day rather than doubling up. Missing one session in a week costs almost nothing; two heavy sessions back to back costs recovery you will pay for later in the block.
Session 1 — Hips & Spine
90/90 Hip Switch: 3 × 10, 30s rest. Bird Dog: 3 × 10, 30s rest. Cossack Squat: 3 × 8, 45s rest.
90/90 Hip Switch — Sit tall, drive knees down slowly. Bird Dog — Reach long, avoid hip drop. Cossack Squat — Heel down, opposite leg straight.
Progressing the block
Keep the prescribed sets and reps for the first two weeks and treat that as your baseline. From week three, add load when you finish every set of an exercise at the top of its rep range with clean technique — roughly 2.5kg on upper-body lifts and 5kg on lower-body lifts, or one extra rep per set on bodyweight movements.
Rest matters as much as load. The 45-second rests on the heaviest movements exist so the following set is not compromised; cutting them short turns a mobility and joint health session into a conditioning session. The in-app countdown handles this automatically and rolls straight into the next block.
Recovery and fuel around the session
Drink through the session — the runner prompts you between exercises — and eat a protein-led meal within a couple of hours of finishing. The Fuel section carries matching meal blocks, macro targets and a one-tap grocery list, and the Recovery dashboard tracks sleep alongside your completion meter.
Frequently asked
- How long does one Longevity Mobility session take?
- Most sessions run 35 to 55 minutes including warm-up and prescribed rests, depending on how quickly you set up between exercises.
- Do I need to sign in to run it?
- The programme is free, but an account is required so your sets, completion percentage and resume point sync across devices.
- What if an exercise is not available to me?
- Open the exercise card and use the substitute suggested for the same movement pattern, or generate a replacement session in Session Forge with the equipment you actually have.
- How long should I run this block before changing?
- Run it for four to eight weeks. Change programme when progress stalls for three consecutive sessions, not because the sessions started to feel familiar.