PremiumIntermediate

Built From Behind

A six-week lower-body strength block with room for athletic work: hinges, split squats, and a little speed. The full progression is a paid plan.

Who it is for
Intermediate and advanced trainees who want strength with a bit of power.
Length
6 weeks, 3 days
Equipment
Barbell, Dumbbells, Hill or sled if you have one
Author
All Cheeked Up Coaching

Planning price $29. Purchasing premium programs is not open yet. The sample session below is free to read. The Cheek Club is where full access will live.

Session 1: Sample session: Strength plus speed

A taste of the block. Sprint only if the basic strength work already feels normal.

Glute focus

Main lower-body work from The Glute Library.

  1. Kettlebell swing side view: start, drive up, and top of the swing

    Kettlebell Swing

    4 sets · 8 · rest 1 min 30 sec

    Or skip this if you are sprinting the same day. Do not do both while tired.

  2. Romanian deadlift side view: start, hinge down, and stand tall with barbell

    Romanian Deadlift

    4 sets · 6 · rest 2 min 30 sec

    Crisp hinge.

  3. Reverse lunge side view: start, step back and lower, and stand tall

    Reverse Lunge

    3 sets · 8 each side · rest 1 min 15 sec

    Dumbbells.

  4. Barbell hip thrust side view: start, lift, and return with shoulders on bench

    Hip Thrust

    3 sets · 8 · rest 2 min

    Full lockout.

Full body add-on

Push, pull, core, and carries from Beyond the Cheeks and Kettlebell Corner.

  1. Push-up: high plank setup, lower chest with elbows tucked, and press back to straight arms

    Push-Up

    3 sets · 8–12 · rest 1 min

    Upper body between hinge days.

  2. Kettlebell carry: stand tall with bells at your sides, walk with control, and maintain posture

    Kettlebell Carry

    3 sets · 30 meters · rest 1 min 30 sec

    Tall walk. Matches the athletic block.

Stretches

Cooldown from The Flex Files — mild tension only, no bouncing.

  1. World's greatest stretch flow: lunge, thoracic rotation, hamstring reach, return and repeat other side

    World's Greatest Stretch

    2 sets · 5 flows each side · rest 30 sec

    Pre-sprint hips if you power that day.

  2. Half-kneeling hip flexor lunge: set up in a lunge, tuck pelvis and shift hips forward, hold and switch

    Hip Flexor Lunge Stretch

    2 sets · 30 sec each side · rest 15 sec

    Unstick hips after swings.

Progression

  • Strength work moves first. Sprints or swings only happen when the warm-up feels sharp.
  • Program checkout is not open yet. Use No Half-Assed Leg Day while you wait.

Recovery

  • Do not put hill sprints the day after a heavy deadlift session.
  • Power reps end when posture gets loud.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.