New

The Hourglass Program

Joyfully Weightlifting

Olympic Lifting, Bodybuilding, Women's Training, Strength & Conditioning

Coach

Natalie Johnson

Build your curves like never before with The Hourglass Program. This specialized program elevates regular glute and back focused workouts by safely tapping into the plyometric effect of the Olympic lifts to bring you your best figure yet.

$39 / mo

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Learn From an Expert

Weightlifting can be intimidating and it can be hard to know what to focus on. In this program, every single exercise has one or more Movement Notes, written by Natalie, for you to focus on while you perform each exercise. These cues will help you get the most out of your workout, avoid injury, and teach you about good form in the gym.

Comprehensive Programming

You will never have to worry if you are following a well rounded program. This program focuses on combining back and leg bodybuilding days with beginner Olympic weightlifting. It also includes all of your warm-up, movement prep, core, pre-hab, and mobility work so that you can have a happy body and achieve your long-term goals.

Expert Exercise Selection

In these days of filters, airbrushing, and secret BBLs, it is hard to know which exercises are the most effective to grow an hourglass figure, what weight to select, and how many sets and reps to do. This program takes care of all of that so you only have to lift the weights to get incredible results.

Improve Your Technique

Each exercise has Movement Notes written in the programming, so even if you are a beginner, you will have the guidance of an expert coach during your training session. The Movement Notes change each week so you will start to learn what to look for in your own lifting.

Bodybuilding & Beginner Olympic Lifting

So many people go to the gym and alternate between leg day and back day without realizing that Olympic weightlifting can also transform your body. The total body plyometric effect of the Olympic lifts adds even more gains to your glutes, legs, and back.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Leg and back-focused bodybuilding with beginner Olympic weightlifting embedded into the program. Pre-hab, mobility, and core exercises are included.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Each exercise has written cues to help you improve your technique and increase your knowledge of good form.

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Bumper plates // Platform // Squat rack // An equipped gym

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Glute Focused Day 1

Band Walks

2 x 0:45

Clamshell

2 x 0:45

Back Squat

3 x 10 @ 50 %

Iso Jump Squat

3 x 5

DB RDL

3 x 12

Glute Bridge

3 x 20

DB Reverse Lunge

3 x 12

Box Squat to Box Jump

3 x 5

Hip Airplane

3 x 10

Half-Kneeling Anti-Rotation Hold

3 x 0:30

Thoracic Extension on Foam Roller

2 x 1:00

Russian Baby Maker

2 x 1:00

Tuesday

Snatch and Shoulders Day 1

Russian Baby Maker

3 x 0:45

Banded Lat Squeeze

3 x 15

Glute Bridge

3 x 20

Snatch High Pull- JW

5, 5, 4, 4 @ 50, 50, 55, 55 %

Overhead Squat (OHS)

4 x 5 @ 50, 55, 60, 60 %

Lat Pulldown

15, 12, 12, 12

1-Arm DB Row

3 x 12

DB Pullover

4 x 12

Bent Over Rear Delt Fly

3 x 12

Shoulder Taps

3 x 10

Heel Taps

3 x 15

Couch Stretch (Hip Flexors)

1 x 2:00

Wednesday

Shoulder and Jerk Day 1

Thoracic Extension on Foam Roller

2 x 0:45

YTW

2 x 5

Push Press

6, 5, 5, 5

Press in Split

3 x 8

Standing Curl + Press

3 x 12

Skull Crushers

3 x 12

DB Reverse Fly

3 x 12

DB Front Raise

3 x 8

DB Lateral Raise

3 x 8

Dead Bug with Foam Roller

3 x 10

Thursday

Clean and Quad Day 1

Russian Baby Maker

1 x 1:00

WORLD'S GREATEST STRETCH

1 x 3:00

Hang Clean High Pull

3 x 4 @ 40 %

Hang Power Clean

6, 5, 5, 5 @ 40, 50, 50, 50 %

Front Squat

3 x 10 @ 50 %

Leg Press

10, 8, 6, 6, 6

Leg Extension

12, 10, 8, 8, 1000

Couch Stretch (Hip Flexors)

1 x 2:00

Pigeon Stretch

1 x 2:00

Saddle Stretch

1 x 3:00

Coach

More from Joyfully Weightlifting

Natalie Johnson

Natalie has been training in weightlifting for over 17 years. She is a coach & educator with over 11 years experience. Throughout her lifting career, she won the State Championships 13 times in a row, competed at the Senior Nationals 9 times, was inducted into the state Weightlifting Hall of Fame, has trained and competed all over the world, and has an M.Ed. in Kinesiology.

Use Olympic lifting to build your dream body

I understand how it feels to struggle with guessing what to do in the gym to reach your goals. I have been in your shoes. It feels so much better to know you are chipping away at your goals with every exercise you do. I want to use my 17 years of experienc

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FAQs

Do I need to know how to do Olympic lifting to join this program?

You need to have a firm handle on how to safely pull and squat the barbell before you do this program. If you do not have any prior Olympic lifting experience, you can join the program but you should stay light for the Olympic lifting part of the workout as you learn the form.

Is it only leg days and back days?

Although our program focuses heavily on leg and back exercises, one day in the week is focused on the shoulders and arms. This is important not only to give your lower body a chance to recover and rebuild but also to build a balanced figure and overall muscle tone.

I'm a little nervous to try Olympic lifting. Any tips?

The first thing you should learn how to do is how to safely bail out of the lift. Finding a lighter bar to practice with can help you gain confidence. Natalie includes movement notes and videos for each exercise so you eventually will pick up on tips to help you improve your weightlifting form.

Do I have to do the days back-to-back?

No. Although you can do it that way, you do not have to. Taking a rest day in between workouts will get you the best results because you will be recovered from the previous workouts. Fit all four workouts into your week at your own pace.

What if I miss a day or two?

If you miss a day or two, do not stress out. If you are behind and workouts, you can skip the ones you missed and pick up where are the programming currently is. If you think you have enough time to make up the work, you can make up your missed days.

How much communication will I get with Natalie?

Natalie will be on Train Heroic and reviewing videos multiple times per week.

What should I expect on an average training day?

Your workout will start with a general warm up, a couple movement preparation drills, an Olympic lifting portion, a bodybuilding portion, and core work and pre-hab to finish your day. Most workouts will take about 90 minutes to complete, depending on how long you rest.

The Proof

Laura R

Movement Coach

Verified Athlete

"“Incredible coach, top tear quality instruction, with a genuine motivational spirit.”"

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The Hourglass Program

The Hourglass Program

The Hourglass Program

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The Hourglass Program

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