Bulletproof Your Back (Advanced)
White Coat Workouts
Functional Fitness, General Fitness, Strength & Conditioning, Functional TrainingBulletproof Your Back: Advanced 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 an intermediate/advanced program designed to strengthen your core, enhance your stability, and help prevent the work-related injuries we potentially face every day.
This version of "Bulletproof Your Back" incorporates more resistance (dumbbells and kettlebells) and equipment. Access to a cable machine/barbell is recommended (though not required)
A
One arm DB floor press
3 x 12
B
Half-Kneeling DB Woodchopper
3 x 12
C
Crunches w/ Weight
3 x 12
D
DB Renegade Row
3 x 12
A
KB Marching Farmer's Walk
3 x 100
B
Alternating Kettlebell Around the World
3 x 20
C
Single DB Front Rack Lunge
3 x 20
D
Alternating Supermans
3 x 20
Kiet Le
Orthopedic PA-C, Strength and Conditioning Specialist, Functional Trainer
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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