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Bulletproof Your Back

Bulletproof Your Back

Build strength & mobility

This 6 week program is going to help you become more resilient in all areas of life and decrease occurrences of back pain or even prevent it!

Goal:
Mobility
Functional
6 weeks program 5 days/week <30 mins
Level:
All Levels
Goal:
Mobility
Functional
6 weeks program 5 days/week <30 mins
Level:
All Levels
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About the program

This is a 6-week program that is designed to help you “bulletproof your back”. It is focused on mobility and strength exercises that help increase movement/mobility of the back and hips as well as building strength in those areas! You can do any of these from your home or gym, whatever you prefer! And you can also add resistance such as dumbbells or kettlebells, bands, etc. if everything feels good! My goal with this program is help you become more resilient in all areas of life and decrease occurrences of back pain or even prevent it! If you have any questions please don’t hesitate to ask as I am here to help you! Please share your journeys with me by tagging and/or messaging me on your socials! I’d love to celebrate all of the wins with you, big or small. THANK YOU ALL!

    Workouts

    W1/D1
    W1/D1
    5.0
    14
    W1/D3
    W1/D3
    5.0
    5
    W1/D5
    W1/D5
    5.0
    1
    Functional, Back, Lower Body, All Levels, Full Body, Warm Up, Mobility
    W2/D1
    W2/D1
    5.0
    4
    Back, Mobility, Lower Body, Full Body, All Levels, Functional, Warm Up
    W2/D3
    W2/D3
    5.0
    2
    Full Body, Lower Body, Mobility, Back, Functional, Warm Up, All Levels
    “Dr. Amanda is patient, knowledgeable and meets you where you’re at. Her goal is to really educate you on how to heal your pain points while ensuring
    Tram N.
    “Amanda has gotten me out of pain and fixes the root cause of my issue quicker than any other healthcare professional I’ve seen. Not only did she tre
    Rikki W.
    “Amanda is an amazing programmer, she is very dedicated to her clients in helping their strength goals and is a pleasure to work with!”
    Christina H.

    App features

    Reminders
    Set workout reminders to stay on track!
    Video Workouts
    Easy-to-follow videos for every workout in the program.
    Lifetime Access
    Once you purchase, you own the program forever!
    Streaks
    Complete at least one workout every week to get a streak!
    Favorites
    Save your favorite workouts with the click of a button.
    Stream Anywhere
    Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
    https://d3l5vala1x2h4r.cloudfront.net/1700499510550_IMG_0952-comp.PNGframe
    https://d3l5vala1x2h4r.cloudfront.net/1700499510550_IMG_0952-comp.PNGframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Dr. Amanda Steinhaus

    Rehab & Strength Coach

    I am a sports medicine Chiropractic Physician and former D1 soccer player looking to help people move more and live a healthier lifestyle! My content will be a mix of daily mobility as well as common exercises that I prescribe to patients for their pains or injuries. I also own a CrossFit gym so I will throw some HIIT and core workouts in there too as well. My goal is to ultimately help you move better and keep you out of pain so you can continue all of the activities that you love! Let’s stay fit and healthy together!

    Frequently asked questions

    Do I need equipment?
    In the first few weeks of the program you do not need equipment. As we progress through the weeks I gave options to use equipment if you want to progress the movement to your needs but you do not have to! This program is based on what you feel that you can do or what you need. So if you have weights or bands available to you that you feel comfortable using, please do so! Or if you want to take the 6 weeks with bodyweight and see how you feel that's a great option also!
    Do I need to do the program everyday to see results?
    The program is written to be 5x per week for 6 weeks so with anything in life, the more consistent that you are the more you will get out of it. Each day should only take about 15-20 minutes but if you can't do the program one day because of your schedule or something that is totally okay! Just make sure that no matter what you are getting in some form of movement that day. Remember, "motion is lotion".
    Can I use the program as a warm up to my workouts?
    Absolutely yes! If you want to use the program as your warm ups to exercise that is a great way to utilize the movements because they are focused not only on your back but also the hips so they could make a great warm up to any workout routine.
    How long does each day take and can I do it from home?
    Each day is programmed to take about 15-20 minutes depending on how intentional you are with each movement. Most of the exercises shown are meant to be slow and controlled to really exaggerate the mobility from the joints and gain control of that motion but that is all in the description of the exercises as well on the program. YES! It was designed to be able to be done from home, office, or a gym! You don't necessarily need equipment but if you have it available you can definitely use it as you become more comfortable in the program.

    24/7 customer support

    [email protected]
    In-app chat support

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