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Inside the Program: Why Your Back Day Matters More Than You Think
Inside the Program: Why Your Back Day Matters More Than You Think
A 5-week back, glutes, and hamstring training cycle for women in perimenopause and menopause.
- Why posterior chain training matters after 40
- How to deadlift without wrecking your lower back; and
- What's inside the new Deep Kimchi Training Labs app.
Every month I pull back the curtain on what Deep Kimchi subscribers are training.
This week: the start of a new 5-week workout focused on the back, glutes, and hamstrings — the entire backside of the body.
We get into why the back comes after shoulders, why I chose the trap bar deadlift and the chest-supported row, how the five weeks build from foundation to peak, and what's actually inside the new interactive training app.
(Hint: it's not another workout tracker.)
A new opportunity for meaningful muscle — in spite of menopause — is always right around the corner. Enjoy and share!
— Michelle
CHAPTERS:
00:00 Welcome to Deep Kimchi
00:59 Why Back Comes After Shoulders
01:55 Train Hard Without Wrecking Your Joints
02:22 Why I Chose the Trap Bar
02:53 The Row That Doesn't Wreck Your Lower Back
04:06 Five Weeks: Foundation to Peak
05:01 The Deload — Where the Work Becomes Visible
05:30 Inside the New Training App
05:59 A Coach in Your Pocket, Not a Stopwatch
06:54 Where to Start This Week
--
Mentioned in this episode
The new Back & Posterior Chain interactive training app — paid subscribers only
Previous episode: Why Women Over 40 Need a Deload Week → https://deepkimchi.substack.com/p/why-women-over-40-need-deload-weeks
A portion of every paid subscription supports Save Our Paws, an animal rescue in Romania.
About Deep Kimchi:
Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.
Subscribe at https://deepkimchi.substack.com/subscribe
Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com.
Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
View all episodes
By Muscle building for women 40+ who want the truth and not the pep talk.
5
55 ratings
Inside the Program: Why Your Back Day Matters More Than You Think
A 5-week back, glutes, and hamstring training cycle for women in perimenopause and menopause.
- Why posterior chain training matters after 40
- How to deadlift without wrecking your lower back; and
- What's inside the new Deep Kimchi Training Labs app.
Every month I pull back the curtain on what Deep Kimchi subscribers are training.
This week: the start of a new 5-week workout focused on the back, glutes, and hamstrings — the entire backside of the body.
We get into why the back comes after shoulders, why I chose the trap bar deadlift and the chest-supported row, how the five weeks build from foundation to peak, and what's actually inside the new interactive training app.
(Hint: it's not another workout tracker.)
A new opportunity for meaningful muscle — in spite of menopause — is always right around the corner. Enjoy and share!
— Michelle
CHAPTERS:
00:00 Welcome to Deep Kimchi
00:59 Why Back Comes After Shoulders
01:55 Train Hard Without Wrecking Your Joints
02:22 Why I Chose the Trap Bar
02:53 The Row That Doesn't Wreck Your Lower Back
04:06 Five Weeks: Foundation to Peak
05:01 The Deload — Where the Work Becomes Visible
05:30 Inside the New Training App
05:59 A Coach in Your Pocket, Not a Stopwatch
06:54 Where to Start This Week
--
Mentioned in this episode
The new Back & Posterior Chain interactive training app — paid subscribers only
Previous episode: Why Women Over 40 Need a Deload Week → https://deepkimchi.substack.com/p/why-women-over-40-need-deload-weeks
A portion of every paid subscription supports Save Our Paws, an animal rescue in Romania.
About Deep Kimchi:
Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.
Subscribe at https://deepkimchi.substack.com/subscribe
Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com.
Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe