BULLETPROOF PROGRAMS
Self-guided 4-week mobility programs built around the body part that's actually holding you back.
Each starts with a Day 1 self-assessment that scores your case and routes you to your specific track. Built by Dr. Lee Pinkham, DC. The same lens used with NFL players, CrossFit Games athletes, and ATP tennis pros, scaled for whoever's reading this.
Click on any of the programs to learn more!
Unlock your body’s full potential with our doctor-designed program, built to restore strength, mobility, and flexibility.
Whether you're recovering from an injury, aiming to prevent future issues, or just improve mobility, this step-by-step approach supports a faster, safer return to your daily life and favorite activities. Start your recovery today and move with confidence again.
Dr. Hannah and Dr. Lee of The Movement Collective have helped countless individuals - from professional athletes, active parents, & desk-bound professionals - overcome pain and get back to doing what they love.
PROGRAM DETAILS:
Unique Flow: Day 1 is a Self-Assessment that will guide you to the appropriate track. There are 3 different tracks, all 4 weeks long. The focus will either be on Core Stability/Strength, Low Back Endurance, or Hip Stability/Strength.
Length of Program: 4 weeks. 3 days/week (has the option for more/less)
Equipment Needed: A foam roller, lacrosse/tennis ball, resistance bands, & a light pair of dumbbells/kettlebells is recommended. However, the majority of movements are completed with little to no equipment - so appropriate modifications can be made.
Instant delivery: the full program lands in your inbox the minute you check out. Yours for life.
A cranky hip shows up everywhere. It grabs when you stand up after sitting too long, it stiffens up mid-workout, and no amount of stretching seems to loosen it for good. This doctor-designed program finds the weak link behind it and gives you a 4-week plan to fix it.
Whether you're recovering from an injury, aiming to prevent future issues, or just improve mobility, this step-by-step approach supports a faster, safer return to your daily life and favorite activities. Start your recovery today and move with confidence again.
Dr. Hannah and Dr. Lee of The Movement Collective have helped countless individuals - from professional athletes, active parents, & desk-bound professionals - overcome pain and get back to doing what they love.
PROGRAM DETAILS:
Unique Flow: Day 1 is a Self-Assessment that will guide you to the appropriate track. There are 4 different tracks, all 4 weeks long. Tracks can be combined!
Length of Program: 4 weeks. 3 days/week (has the option for more/less)
Equipment Needed: A foam roller, lacrosse/tennis ball, resistance bands, & a light pair of dumbbells/kettlebells is recommended. However, the majority of movements are completed with little to no equipment - so appropriate modifications can be made.
Instant delivery: the full program lands in your inbox the minute you check out. Yours for life.
Unlock your shoulder's full potential with our doctor-designed shoulder program, tailored to restore your strength, mobility, and flexibility. Whether recovering from an injury or preventing future strain, this step-by-step approach ensures a faster, safer return to everyday activities and your favorite sports. Start healing today, and get back to doing what you love!
The team of Dr. Hannah & Dr. Lee of The Movement Collective have had first hand experience in working with shoulder pain just like yours. They have worked with professional athletes, weekend warriors and desk professionals all with the same thing in common.. shoulder pain!
PROGRAM DETAILS:
Unique Flow: Day 1 is a Self-Assessment that will guide you to the appropriate track. There are 4 different tracks, all 4 weeks long. Tracks can be combined!
Length of Program: 4 weeks. 3 days/week (has the option for more/less)
Equipment Needed: A foam roller, lacrosse/tennis ball, & a light pair of dumbbells is recommended. However, the majority of movements are completed with little to no equipment - so appropriate modifications can be made.
Instant delivery: the full program lands in your inbox the minute you check out. Yours for life.
Cranky knees can show up anywhere! They can ache going down the stairs, in your squat, or they feel weak the second you load them up.
This program finds the weak link behind it and gives you a 4-week plan to fix it.
Whether you're recovering from an injury, aiming to prevent future issues, or just improve mobility, this step-by-step approach supports a faster, safer return to your daily life and favorite activities. Start your recovery today and move with confidence again.
Dr. Hannah and Dr. Lee of The Movement Collective have helped countless individuals - from professional athletes, active parents, & desk-bound professionals - overcome pain and get back to doing what they love.
PROGRAM DETAILS:
Unique Flow: Unique Flow: Day 1 is a Self-Assessment that runs you through 4 tests and scores your knee health with our new Knee Health Calculator. On Day 28 you re-test and watch your score improve.
Length of Program: 4 weeks. 3 days/week (has the option for more/less)
Equipment Needed: A foam roller, lacrosse/tennis ball, resistance bands, & a light pair of dumbbells/kettlebells is recommended. However, the majority of movements are completed with little to no equipment - so appropriate modifications can be made.
Instant delivery: the full program lands in your inbox the minute you check out. Yours for life.
“My dawg! I appreciate you bro!”
-Kenneth Walker III
Online Client, KC Chefs Running Back, Super Bowl MVP
“But happy ending to this story is that they felt great and my range of motion is so much better and less painful”
-Dallin Pepper
Online Client, 5x CrossFit Games Athlete
“I was able to play the entire year on tour and worked my way up from 300 to 140 in the world rankings!”
-Tim Rühl
Online Client, Professional Tennis Player
“Incredibly happy with all my improvements working with you!”
-Alexis Raptis
Online Client, 5x CrossFit Games Athlete
“Making great progress with these exercises!”
-Paige Semenza
Online Client, 6x CrossFit Games Athlete
“I’m super grateful to have him in my corner helping me stay on top of the small things.”
-Ty Jenkins
Online Client, 2x CrossFit Games Athlete
FAQs
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After purchase, the program comes straight to your email. You get the Day 1 self-assessment, the full 4-week program with video-guided exercises, and the equipment list. Everything lives on your phone, no app to install (yet).
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If your issue is shoulder-based (catches overhead, pinches under load, tightens up after desk days), start with Bulletproof Your Shoulders.
Back issues (fades by 3pm, flares under load, "almost fine" for years) go to Back.
Hip issues (locked in one direction, bleeding into your low back, knees, or performance) go to Hips.
If you're not sure, contact us & I will help guide you to the correct one!
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Pick the one that's most limiting right now and run that program to completion. Retest on Day 28, then move to the next.
Stacking two programs at once usually means doing neither well.
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A foam roller, light resistance bands, and light dumbbells cover most of the work. The majority of exercises are bodyweight.
If you don't have a specific piece of equipment, the program includes swaps for what you can use instead.
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3 sessions per week, 15 to 30 minutes each depending on your assigned track and how intentional you want to be.
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No. The programs were built using the same assessment lens I use with NFL, CrossFit Games, and ATP athletes, but they're scaled for anyone who trains, lifts, or sits at a desk and wants the body to keep up.
The Day 1 self-assessment assigns you a track based on what your body needs, not what sport you play.
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Bulletproof is self-guided. You buy it, run it, retest yourself on Day 28.
Great if your case fits a template and you want to handle it on your own.
1:1 Coaching is for cases that don't fit a template, or for people who want a relationship with video review and weekly check-ins.
Most clients start with Bulletproof and only move to 1:1 if their case turns out to be more complex than the program addresses.
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If your retest scores have moved, you maintain with 1 to 2 sessions a week of the same work.
If you want continuous progression past the program, the Prehab Pro Program ($20/month) is the membership tier that adds weekly mobility and accessory programming on top of what you finished.