Low-Back-Friendly Hourglass Journey
3 months · 5 training days a week · Home & Gym
Hourglass results with smarter exercise choices and less load on your lower back.
Hourglass, without the back strain.
3 months of glute, leg, back and shoulder training using supported machines, cables and dumbbells instead of heavy spinal loading.
The Goal
A stronger hourglass shape with less lower-back demand.
Made For
Women cleared for training who find heavy deadlifts or unsupported rows uncomfortable.
Not For
This is not a back-pain treatment. Get medical advice first if you have new, severe or unexplained pain.
Key Benefits / What Is Included:
Glutes, legs, back and shoulders
Supported, back-friendly exercises
No heavy deadlifts or good mornings
Easy swaps when a move doesn't suit you
Home & gym options
Journey Structure:
Month 1
Foundation
Learn the supported moves and build your base.
Month 2
Build
Add weight and volume safely.
Month 3
Strength & Shape
Get stronger and shape your hourglass.
Equipment Needed:
Gym
Fully equipped gym (machines and cables)
Home
Dumbbells
Mini resistance band / glute band
Long resistance band
Bench, chair, sofa, or stable elevated surface
Step, box, or stable platform
Exercise mat
Open floor space
Choose Your FLEXED Experience
Find the training, guidance, and support you need to reach your goals
Training & Progress
Progress Tracking
Home & Gym Workouts
Access to All FLEXED Journeys
Nutrition
Recipes & Nutrition Education
Macro & Nutrition Tracking
Expert Guidance & Support
Specialized Programs
Expert-Led Education
New Content Every Month
Annual FLEXED Pro
$490.00
/year
Billed annually
Monthly FLEXED Pro
$49.00
/month
Billed monthly