A structured 4-week gym programme designed to build glute strength and waistline, develop lower body shape and create the foundation for progressive glute development.Programme Length: 4 WeeksTraining Environment: Gym BasedProgramme Focus: Glute Growth & Waist Line FoundationCoaching Level: Self-guided structured programme Overview Hourglass is a structured 4-week glute focused strength programme designed to build the foundation for lower body development while creating structure through the waistline. The programme focuses on glute activation, hypertrophy based training and progressive overload, allowing you to establish the key movement patterns required for long-term glute growth. Training sessions prioritise lower body strength, controlled tempo work and targeted glute development. This is a gym-based programme with no cardio included, allowing full focus on strength training and muscle development. Hourglass is ideal for individuals who want to begin building glute strength and lower body shape through structured training. What’s Included • Fully structured 4-week training programme delivered through the coaching app• Progressive glute focused gym sessions• Lower body hypertrophy and strength development• Personal calorie and macro targets calculated from your onboarding inputs• Nutrition guidance PDF to support body composition goals• Mobility sessions included within the programme• Weekly check-in form for personal reflection and progress tracking• Daily habit targets includingStep goalHydrationSleep focus Programme Structure • Progressive lower body training sessions across the 4 weeks• Glute activation and hypertrophy focused training• Structured progressive overload to build strength and muscle• Gym based strength training with full focus on glute development How It Works Once purchased you will: Receive access to the training app Complete your onboarding inputs Your programme will be unlocked Follow the sessions week by week All training sessions, habit tracking and progress tracking are completed within the coaching app. Developed by former GB athlete and coach Lucy Hatton. Continue Your Progress Hourglass is designed to build the foundation for glute strength and development. After completing this programme, the natural next step is progressing into: The Hourglass Method – 12 Week Programme This programme expands on the lower body strength and glute development foundations built in Hourglass, allowing continued progression across a longer structured training cycle.
