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Bulletproof Your Back

White Coat Workouts

Functional Fitness, Functional Training, Strength & Conditioning, General Fitness
Coach
Kiet Le

Bulletproof Your Back: A Functional Core Strengthening Program

As a healthcare provider, I've seen TOO many injuries from moving patients at work. Whether it's due to awkward positions, poor ergonomics, unexpected movements, or twisting - workplace lifting is not always predictable. I believe the best way to prevent back injuries at work by strengthening your core!

Years of lifting and moving patients have shown me one thing—a strong core isn’t optional, it’s essential. This focused, 3-week program is built to strengthen your core, enhance your stability, and help prevent the work-related injuries we potentially face every day. Core strength goes beyond "sit ups" to improve dynamic, lateral, and rotational stability. Let’s make your back bulletproof—starting now.

$19
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Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
dumbbell
Recommended
kettlebell
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Sample Week
Week 1 of 3-week program
Monday
BYB #1

A

Bird Dog

3 x 20

B

DB Plank Pull Through

3 x 20

C

Shoulder Taps

3 x 20

D

Paloff Press

3 x 20

Wednesday
BYB #2

A1

Hollow Rock

3 x 0:40

A2

Superman

3 x 0:40

A3

Plank with Twist

3 x 0:40

A4

Glute Bridge

3 x 0:40

Coach
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coach-avatar Kiet Le

Orthopedic PA-C, Specialist in Strength and Conditioning, Functional Trainer

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Built for clinicians by a clinician.

This program was built by clinicians who understand the physical demands of healthcare. You’ve invested in your core—now carry that strength into every shift, every lift, and every life you touch. Stay strong. Stay safe. Stay bulletproof.

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