BUILD is a six-week gym-based strength program combining progressive full-body resistance training with targeted neck and shoulder-girdle strengthening.
Two gym sessions each week, approximately 45–60 minutes each, plus around 10 minutes of targeted neck strengthening per session. The neck exercises may be completed at the gym or separately at home. These are approximate planning estimates.
YOUR DIGITAL DOWNLOAD
• 11-page interactive PDF with two structured gym sessions
• Progressive lower-body, upper-body and trunk strength training
• Targeted cervical flexor, extensor and shoulder-girdle exercises
• Exercise guidance and a simple progression framework
• Six-week checklist, workout logs and separate twice-weekly neck training logs
BEFORE YOU BUY
For generally healthy adults with some gym experience who can exercise independently. This is general strength training, not tailored rehabilitation or individual clinical treatment. Seek individual advice for significant or worsening symptoms, relevant health conditions, recent major injury or neurological complaints.
Equipment: dumbbells, a stable adjustable bench, neutral-grip lat pulldown machine, resistance bands, a mat or comfortable floor surface and space for short suitcase carries. The main program is gym-based; only the targeted neck exercises offer a home option.
DOWNLOAD + SAVE
Your purchase provides a digital PDF download. For the best experience, download BUILD to your device and open it in Adobe Acrobat Reader. Enter your weights, repetitions and completed sessions, then save the same PDF to retain your progress. Some email and browser previews do not fully support interactive fields.
Purchase or download questions? Contact tfalliedhealth@gmail.com.
BUILD is a six-week gym-based strength program combining progressive full-body resistance training with targeted neck and shoulder-girdle strengthening.
Two gym sessions each week, approximately 45–60 minutes each, plus around 10 minutes of targeted neck strengthening per session. The neck exercises may be completed at the gym or separately at home. These are approximate planning estimates.
YOUR DIGITAL DOWNLOAD
• 11-page interactive PDF with two structured gym sessions
• Progressive lower-body, upper-body and trunk strength training
• Targeted cervical flexor, extensor and shoulder-girdle exercises
• Exercise guidance and a simple progression framework
• Six-week checklist, workout logs and separate twice-weekly neck training logs
BEFORE YOU BUY
For generally healthy adults with some gym experience who can exercise independently. This is general strength training, not tailored rehabilitation or individual clinical treatment. Seek individual advice for significant or worsening symptoms, relevant health conditions, recent major injury or neurological complaints.
Equipment: dumbbells, a stable adjustable bench, neutral-grip lat pulldown machine, resistance bands, a mat or comfortable floor surface and space for short suitcase carries. The main program is gym-based; only the targeted neck exercises offer a home option.
DOWNLOAD + SAVE
Your purchase provides a digital PDF download. For the best experience, download BUILD to your device and open it in Adobe Acrobat Reader. Enter your weights, repetitions and completed sessions, then save the same PDF to retain your progress. Some email and browser previews do not fully support interactive fields.
Purchase or download questions? Contact tfalliedhealth@gmail.com.
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