{"componentChunkName":"component---src-page-generic-program-program-js","path":"/en/programs/399-back-strength/","result":{"data":{"bottom":{"edges":[{"node":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.6666666666666665,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/549be/0.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/eff08/0.jpg 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/c122a/0.jpg 1900w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/fc643/0.jpg 2200w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/549be/0.jpg 3840w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/5a2f5/0.jpg 4320w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/7d6cd/0.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/03d34/0.webp 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/a4666/0.webp 1900w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/4243f/0.webp 2200w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/7d6cd/0.webp 3840w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/7eb88f812b9384bcad01f70a1574ca70/3bf4c/0.webp 4320w","sizes":"(max-width: 3840px) 100vw, 3840px"}}}}]},"allProgram":{"edges":[{"node":{"id":"en_US__399","idParent":399,"description":"During this 4-week intermediate program, you'll use your own bodyweight, dumbbells and bands to isolate, engage and strengthen your back and core to relieve lower back pain and improve posture. Using targeted drills and efficient exercises, you'll activate your back and core from every angle. So, whether your goal is to improve your posture or relieve lower back pain, this plan from master trainers Katy Reynolds and Ben Parsons will bring a sense of strength and lightness to your movements both on and off the mat.","title":"Back Strength","imageUrl":"https://cdn4.service.test.gymondo.io/content/7mSN5cJuyWv90OihXYBbWo/en-US/","videoUrl":null,"cardio":5,"coordination":10,"mobility":0,"strength":85,"tools":[{"id":10,"name":"Dumbbells"},{"id":65,"name":"Water Bottles"},{"id":18,"name":"Resistance Band"},{"id":24,"name":"Towel"}],"goal":{"id":12,"name":"Gain strength","color":"677cc7"},"level":2,"durationWeeks":4,"usp":[{"headline":"Relieve Lower Back Pain","body":"A consistent back routine will strengthen your spine & core to relieve aches & pains. "},{"headline":"Improve Posture ","body":"Back & core strengthening exericse will help correct a slouching posture. "},{"headline":"Increase Back & Core Strength","body":"In just 4 weeks, you'll develop lean muscle by strengthening your back & core."}],"details":{"similarPrograms":[{"imageUrl":"https://cdn4.service.test.gymondo.io/content/7e0Srl7lO1dVIiSCUomtsZ/en-US/","slug":"337-back-to-basics","title":"Back to Basics"},{"imageUrl":"https://cdn4.service.test.gymondo.io/content/2FWP0mX0Z02TaA0G48efAd/en-US/","slug":"335-hip-hop-cardio","title":"Hip-Hop Cardio"},{"imageUrl":"https://cdn4.service.test.gymondo.io/content/pFzvyqHzz2lkbtc3BmjeIT/en-US/","slug":"277-get-in-shape","title":"Get in Shape"},{"imageUrl":"https://cdn4.service.test.gymondo.io/content/pFzvyqHzz2lkbtbcMIYXYH/en-US/","slug":"274-get-in-shape-beginner","title":"Get in Shape Beginner "},{"imageUrl":"https://cdn4.service.test.gymondo.io/content/fhoOWJ1NFgAaS1qq5ZdjP/en-US/","slug":"423-low-impact-cardio","title":"Low-Impact Cardio"},{"imageUrl":"https://cdn4.service.test.gymondo.io/content/40yH4zJAFl9Cmg6pmnqbAQ/en-US/","slug":"417-simple-dance","title":"Simple Dance"}],"workouts":{"totalElements":8,"content":[{"title":"Back Focus","categoryTitle":"Strength training","durationSeconds":1380,"goal":{"color":"677cc7"}},{"title":"Back Strength","categoryTitle":"Strength training","durationSeconds":1320,"goal":{"color":"677cc7"}},{"title":"Back Blaster","categoryTitle":"Strength training","durationSeconds":1260,"goal":{"color":"677cc7"}},{"title":"Build Your Back","categoryTitle":"Strength training","durationSeconds":1560,"goal":{"color":"677cc7"}},{"title":"Back Sculpt ","categoryTitle":"Strength training","durationSeconds":1620,"goal":{"color":"677cc7"}}]},"imagesNode":{"header":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.0558002936857562,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/c1679/webapp-detail-1080.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/eff08/webapp-detail-1080.jpg 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/c122a/webapp-detail-1080.jpg 1900w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/fc643/webapp-detail-1080.jpg 2200w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/c1679/webapp-detail-1080.jpg 2880w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/5c931/webapp-detail-1080.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/03d34/webapp-detail-1080.webp 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/a4666/webapp-detail-1080.webp 1900w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/4243f/webapp-detail-1080.webp 2200w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/8212e9c353455496de1ea6165ab26e99/5c931/webapp-detail-1080.webp 2880w","sizes":"(max-width: 2880px) 100vw, 2880px"}}},"headerMale":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.0558002936857562,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/c1679/webapp-detail-1080-male.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/eff08/webapp-detail-1080-male.jpg 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/c122a/webapp-detail-1080-male.jpg 1900w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/fc643/webapp-detail-1080-male.jpg 2200w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/c1679/webapp-detail-1080-male.jpg 2880w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/5c931/webapp-detail-1080-male.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/03d34/webapp-detail-1080-male.webp 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/a4666/webapp-detail-1080-male.webp 1900w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/4243f/webapp-detail-1080-male.webp 2200w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/a5066ddd8d8562cfbbc75a22a82daa6d/5c931/webapp-detail-1080-male.webp 2880w","sizes":"(max-width: 2880px) 100vw, 2880px"}}},"headerMobile":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.4903129657228018,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/96a1ec918f3d91f7c1571b46a63a96cb/eff08/mobile-titleimage-2x.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/96a1ec918f3d91f7c1571b46a63a96cb/d91f7/mobile-titleimage-2x.jpg 1000w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/96a1ec918f3d91f7c1571b46a63a96cb/eff08/mobile-titleimage-2x.jpg 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/96a1ec918f3d91f7c1571b46a63a96cb/9ae44/mobile-titleimage-2x.jpg 2058w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/96a1ec918f3d91f7c1571b46a63a96cb/03d34/mobile-titleimage-2x.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/96a1ec918f3d91f7c1571b46a63a96cb/47f67/mobile-titleimage-2x.webp 1000w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/96a1ec918f3d91f7c1571b46a63a96cb/03d34/mobile-titleimage-2x.webp 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/96a1ec918f3d91f7c1571b46a63a96cb/24daf/mobile-titleimage-2x.webp 2058w","sizes":"(max-width: 1400px) 100vw, 1400px"}}},"headerMobileMale":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.4903129657228018,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/5059f62b62946483f9f7d07fb5ddb0f7/eff08/mobile-titleimage-2x-male.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/5059f62b62946483f9f7d07fb5ddb0f7/d91f7/mobile-titleimage-2x-male.jpg 1000w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/5059f62b62946483f9f7d07fb5ddb0f7/eff08/mobile-titleimage-2x-male.jpg 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/5059f62b62946483f9f7d07fb5ddb0f7/9ae44/mobile-titleimage-2x-male.jpg 2058w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/5059f62b62946483f9f7d07fb5ddb0f7/03d34/mobile-titleimage-2x-male.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/5059f62b62946483f9f7d07fb5ddb0f7/47f67/mobile-titleimage-2x-male.webp 1000w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/5059f62b62946483f9f7d07fb5ddb0f7/03d34/mobile-titleimage-2x-male.webp 1400w,\nhttps://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/5059f62b62946483f9f7d07fb5ddb0f7/24daf/mobile-titleimage-2x-male.webp 2058w","sizes":"(max-width: 1400px) 100vw, 1400px"}}},"usps":[{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/0c81bf8d8a444dbf4d30c1cca0fdf34f/a1eb1/usp1-min.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/0c81bf8d8a444dbf4d30c1cca0fdf34f/a1eb1/usp1-min.jpg 800w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/0c81bf8d8a444dbf4d30c1cca0fdf34f/b0751/usp1-min.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/0c81bf8d8a444dbf4d30c1cca0fdf34f/b0751/usp1-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/af56c63760655c78fe2cf30d442cdd4c/a1eb1/usp2-min.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/af56c63760655c78fe2cf30d442cdd4c/a1eb1/usp2-min.jpg 800w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/af56c63760655c78fe2cf30d442cdd4c/b0751/usp2-min.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/af56c63760655c78fe2cf30d442cdd4c/b0751/usp2-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/9aecd1f609a0853ce5c28102f42dca51/a1eb1/usp3-min.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/9aecd1f609a0853ce5c28102f42dca51/a1eb1/usp3-min.jpg 800w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/9aecd1f609a0853ce5c28102f42dca51/b0751/usp3-min.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/9aecd1f609a0853ce5c28102f42dca51/b0751/usp3-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}}],"previews":[],"workouts":[{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/0b39d874d28eb576eae970cf6a62d821/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/0b39d874d28eb576eae970cf6a62d821/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/0b39d874d28eb576eae970cf6a62d821/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/0b39d874d28eb576eae970cf6a62d821/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/cc5a473ca2d8611cfb71bce38a57c57a/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/cc5a473ca2d8611cfb71bce38a57c57a/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/cc5a473ca2d8611cfb71bce38a57c57a/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/cc5a473ca2d8611cfb71bce38a57c57a/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/220723bbbd217c001086cbaee7d96d09/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/220723bbbd217c001086cbaee7d96d09/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/220723bbbd217c001086cbaee7d96d09/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/220723bbbd217c001086cbaee7d96d09/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/fb8944adc436fa8dea1f3d42b96eae87/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/fb8944adc436fa8dea1f3d42b96eae87/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/fb8944adc436fa8dea1f3d42b96eae87/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/fb8944adc436fa8dea1f3d42b96eae87/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.7796610169491525,"src":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/b6934ceec67e2fbc38a88c1c739154dc/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/b6934ceec67e2fbc38a88c1c739154dc/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/b6934ceec67e2fbc38a88c1c739154dc/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn3.service.test.gymondo.io/frontend-pre-login/429/static/b6934ceec67e2fbc38a88c1c739154dc/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}}]}}}}]}},"pageContext":{"locale":"en","id":"en_US__399","goalRegex":"page/generic/program/static/image/0.jpg$/","page":"programs","views":{"en":"399-back-strength"},"seoSpecific":{"title":"Back Strength","description":"During this 4-week intermediate program, you'll use your own bodyweight, dumbbells and bands to isolate, engage and strengthen your back and core to relieve lower back pain and improve posture. Using targeted drills and efficient exercises, you'll activate your back and core from every angle. So, whether your goal is to improve your posture or relieve lower back pain, this plan from master trainers Katy Reynolds and Ben Parsons will bring a sense of strength and lightness to your movements both on and off the mat."}}},"staticQueryHashes":[]}