Everything comes straight to your email right after checkout. You get the full PDF plus access to the TMC app, where you can follow along, watch a video for every exercise, and track your progress. Every program and guide also comes with a free month of Prehab Pro.

Bulletproof programs are for anyone whose shoulder, back, hip, or knee feels stiff, limited, or not quite right. The Day 1 self-assessment pinpoints exactly where your range of motion is falling short, and your plan targets that specific problem. TMC Method guides are built around one specific pain problem, like sciatica. Not sure where you fit? Take one of the free self-assessments, or contact us and I'll point you to the right one.

Start with the one that's bothering you most right now and finish it before you move on to the next. Doing two at once usually means doing neither well.

Not much. Most of the work is bodyweight or uses simple tools like a foam roller, bands, or light dumbbells. If you don't have something, there's a swap you can use instead.

No. Everything is built with the same assessment process I use with NFL, CrossFit Games, and ATP athletes, then scaled for anyone who wants to move and feel better.

Programs and guides are self-guided. You buy it, follow it, and retest yourself along the way. 1:1 Coaching is for cases that need a more personal plan, with video review and weekly check-ins.

Keep it going with Prehab Pro. It adds fresh mobility and accessory work every week so your progress sticks, and your first month is free with any program or guide.