Intermediate • Strength • 4-Week Program
Back & Glutes Challenge
This four-week challenge from Katie Martin focuses on strengthening and toning your posterior chain - that’s the muscles down the back side of your body such as your glutes, hamstrings, back and calves. Perfect for intermediate fitness levels, this gym-based program can also help to improve your posture, balance, agility and overall athletic performance.
I’m Katie Martin, creator of Strength & Sculpt and Strength & Pilates. I’ve been a personal trainer since 2016, and am also a cookbook author and the founder of my own activewear line. Strength training, running and Pilates are my favourite ways to train to see results, feel strong, and build sustainable healthy habits.
4-week program
3 weekly workouts
30-40 minute workouts
Designed for the gym
Strengthen your back, glutes, hamstrings & calve
Program Overview
Each week you’ll have three 30-40 minute workouts designed to target the muscles down the back side of your body. Your weekly workouts include:
Glutes
Back
Back, Glutes & Hamstrings
Depending on which workout you’re doing, the structure may include a main lifting section, superset, triset and finisher.
The exercises change weekly and a variety of equipment is used, making this program perfect for members who enjoy strength training, but prefer continuous variety in their workouts.
Each week, there are also two LISS (low-intensity steady state) cardio sessions, an optional HIIT cardio session, a recovery session and a rest day.
Equipment
What you’ll need
This program is designed to be completed in the gym and uses a range of free weights and large machines.
Dumbbells
Kettlebell
Long Resistance Band
Short Resistance Band
Weight Plate
Barbell
Bench/Bench Alternative
Cable Machine
Leg Press Machine
Smith Machine
Lat Pulldown Machine
Chin-up Bar
GHD Machine
