AiroBuild: The Two-Day Strength Program for Every Body

Build a strong, balanced physique with expert movement coaching, tailored progressions, and a supportive community

Why AiroBuild?

AiroBuild is our specialized strength and conditioning program that prioritizes safe,

effective movement for everyone—from beginners to seasoned athletes.

Each week has targeted lower- and upper-body sessions, building a balanced foundation of:

• strength,

• mobility, and

• confidence.

Our coaches focus on technique and progressive challenges,

so you can track steady gains in both performance and well-being,

without high-impact movements or unnecessary strain.

How it Works

Day 1: Strengthen your foundation

Our lower-body session zeroes in on:

  • hips,

  • glutes,

  • quads, and

  • hamstrings.

Expect exercises like:

  • squats,

  • lunges,

  • deadlifts, and

  • lower-body stability drills.

We emphasize proper form through hands-on coaching, ensuring each rep builds your strength safely.

This day also includes accessory work that improves core stability and overall body alignment.

Day 2: Build Upper-Body Power and Control

Our upper-body session targets:

  • shoulders,

  • arms,

  • chest,

  • back, and

  • core

Movements include:

  • presses,

  • rows, and

  • core engagement exercises.

As with the lower-body day,

our coaches give personalized feedback on form and tempo,

helping you gain muscle, joint stability, and confidence in everyday activities.

What to Expect in Every Session

Warm-Up:

Dynamic stretches, mobility drills, and activation exercises designed to prep your joints and muscles.

Technique Work:

Short coaching segment on foundational lifts to hone proper form and reduce injury risk.

Weightlifting:

A strategic mix of sets, reps, and tempos geared toward progressive overload—helping you gain strength over time.

Conditioning:

A circuit or AMRAP style muscle endurance that get’s your heart pumping and muscles burning.

Why Choose AiroBuild?

Expert Movement Coaching:

Our trainers focus on proper mechanics, so you gain strength without risk.

Structured Progression:

Track your growth week by week, celebrating new PRs and milestones in technique.

Joint-Friendly Approach:

No jarring, high-impact moves—ideal for maintaining long-term joint health.

Community & Accountability:

Train alongside motivated peers who help you stay consistent and have fun.

Time-Efficient Training:

Two focused sessions per week target both lower and upper body for all-around fitness.

Sample Workouts

Lower Body Day (Example)

  • 2 Sets

    8 Plate good mornings

    12 Post Assisted Cossack squats

    12 Alt. cross under lunge

    20 Banded Hip Thrusts

  • A1) Goblet Squat to Low Box

    x8-10 reps

    @3000 (tempo)

    rest 30s

    A2) Lateral Box Step Down

    x8 Reps each

    @2-3s lowering

    rest 30s

    A3) Low Box Hamstring Bridges

    x8-12 reps (3-4 RIR)

    rest 60s

    3 sets

    B) Walking Lateral Lunges

    3 sets of 8-10 steps each direction

    rest 60s

  • 12:00 EMOM

    M1) 40s Weight Glute Bridge Hold

    M2) 15-20 Knee Bent Star Knee Bent Star Planks Left

    M3) 15-20 Knee Bent Star Planks Right

    M4) 16 Alternating Reverse Lunge to High Knees

Upper Body Day (Example)

  • 2 Sets

    • 10 Band pull aparts

    • 8 Tall plank to down dog

    • 12 Tall plank shoulder taps

    • 12 Barbell supinated Bent over rows

    • 6 - 1 ¼ seated strict press

  • A) 1:1/4 Seated DDB Shoulder Press

    x6-8 reps

    rest 60s

    4 sets

    B) Supinated Barbell Bent Over Row

    x10-12 Reps (2-3 RIR)

    rest 60-90s

    4 sets

    C1) Supine Toes to Bar

    x10-15 reps

    rest 30s-45s

    C2) Kettlebell Drag Thrus

    30 alternating reps

    rest 45-60s

    3 sets

  • 4 sets

    • 10 DB Plank Rows each

    • 8-10 DDB Poliquin Lateral Raises

    • 6-8 Barbell Seated Pull-ups

    • 8 Single Arm Floor Press with ISO arm each

    • 10 Weighted Bent Hollow Rocks

When and Where

    • Lowerbody

      Monday at 8am

      Monday at 5pm

    • Upperbody

      Wednesday at 8Am

    • 6889 Peachtree Industrial Blvd Suite Q

    • 50-60 minute class

    • Water bottle (we have a refilling station)

    • Comfortable shoes and clothes

FAQs

Can I still join if I have limited exercise experience?

AiroBuild caters to all levels. Our coaches tailor movements to suit your experience and comfort level.

Can I attend just one of the days (e.g., only lower body)?

Absolutely. However, to maximize benefits, we recommend attending both.

What if I have an injury?

Let us know beforehand, and we’ll adjust exercises or recommend alternatives that promote healing and maintain progress.

How do I reserve my spot each week?

Enroll online or speak with our front desk to reserve your spot.

Ready To Train?

Join AiroBuild and experience a well-structured, supportive environment for building strength at your own pace.

Whether you’re looking to feel confident in daily activities or push toward new personal records,

our expert coaches and community will help you get there.