Willpower Strength & Rehab
6-Week Bulletproof Back

Deadlift, clean and row without the back pain

A 6-week lower back plan built for CrossFit and HYROX athletes who want to fix the pain and keep training. No 6 weeks off. No "just stop deadlifting." No stretching routine that never carries over to the barbell.

6-Week Bulletproof Back program shown on a tablet and phone, with the exercise index
$27 One time · Instant access
Get the program

Built by a Doctor of Physical Therapy who has rehabbed two herniated discs and trains in the same classes you do.

★★★★★ Rated 5 stars by athletes who came to me in pain and got back to training without scaling around it
Sound familiar?

You dropped the weight again

Here is the part nobody tells you. The lower back is rarely the whole problem. It sits between your hips and your upper back, and when either of those stops doing its job, your lumbar spine picks up the slack on every hinge, squat and overhead rep.

Rest lowers your symptoms. It does not raise your capacity. So you come back at week seven, pull the same weight, and the pain comes right back.

You do not have a flexibility problem. You have a capacity problem.
Why I built this

I have been on your side of this

Will Murtagh, PT, DPT, MS, CSCS, founder of Willpower Strength and Rehab

Two herniated discs. A torn rotator cuff. I spent a long stretch being the guy at the whiteboard quietly figuring out what he could scale today.

I did the standard advice first. Stop training. Rest. Come back when it stops hurting. It bought me a few good weeks and then put me right back where I started.

What actually worked was the opposite. I kept training and built the rehab into the training. Loading my back on purpose. Progressing week to week. Earning the hinge back instead of avoiding it until it felt safe.

I am back to full CrossFit and HYROX training. I built this program out of the exact system I used, and the same one I run with athletes at Shoreline CrossFit and remotely.

Will Murtagh, PT, DPT, MS, CSCSFounder, Willpower Strength & Rehab · Branford, CT

The plan

Six weeks, two phases

Each phase builds on the last. You are not doing random exercises. You are moving through a progression that ends with you hinging, carrying and lunging under load, with control.

Weeks 1 to 3

Calm it down and build the foundation

Take the irritation down without shutting training off. You get hip and upper back mobility, deep core work like dead bugs, bird dogs and McGill curl-ups, and glute work that gives your lower back something stable to work from.

Goal: waking up without stiffness, bending over without the catch

Weeks 4 to 6

Load it up for the barbell

Romanian deadlifts, single leg hip thrusts, split squats, loaded carries and anti-rotation work. This is the phase most people skip and it is the reason their back pain keeps coming back.

Goal: hinging under load with no next-day flare, back in the workout as prescribed

Training through pain is what I do

What athletes say about working with me

5.0
★★★★★
Every review below is a 5-star review from an athlete I have coached through pain. The 6-week program is built on the same system I used with them.
Five star Google review from Katelyn W about returning to full CrossFit, deadlifting and squatting pre-surgery numbers after a lumbar laminectomy and discectomy
Five star Google review from Dylan Weaver about pain going from an 8 to zero in about a month
Five star Google review about resolving knee and shoulder issues and improving lifts
Five star Google review from Kinetic Innovative Seating System

Screenshots taken from my Google Business profile.

What you get

Everything is done for you

Everything included in the 6-Week Bulletproof Back program

Inside the program

  • The full 6-week plan, sets and reps written out day by day $97
  • Video demo and coaching cues for every exercise so you are never guessing $67
  • Self-assessment to find out what is actually driving your back pain $37
  • Google Sheet tracker plus personal bests log for the gym floor $27
Total value$228
You pay today$27
Get instant access for $27

Delivered to your inbox the second you check out. Works on your phone at the gym.

Fit check

Who this is for

This is for you if

  • You train CrossFit or HYROX 3 or more days a week
  • Your lower back hurts and you have no intention of stopping
  • You are dropping the weight or subbing movements to get around it
  • You want a plan, not another list of stretches
  • You are willing to give it three sessions a week for six weeks

This is not for you if

  • You are post-op from back surgery and not cleared to train
  • You have numbness, tingling or weakness down your leg
  • You want a passive fix and are not going to do the work
  • You are looking for a diagnosis rather than a training plan

If you are in that second column, do not buy this. Book a free consult instead and we will figure out what you actually need.

Run it for 14 days

Go through the assessment and the first two weeks. If it is not the most useful $27 you have spent on your back, email me and I will refund you. You keep the program.

Questions

Before you buy

Do I have to stop CrossFit?

No. That is the entire point. The program is built to run alongside your normal class schedule. For the first two to three weeks you scale back the things that flare your back, like heavy deadlifts and GHD sit-ups, and keep training everything else.

How long does each session take?

About 25 to 30 minutes, three days a week. Every session is three short supersets. Most athletes do it before class as their warm-up or after class as accessory work.

What equipment do I need?

Whatever is already in your box. Dumbbells or kettlebells, a barbell, a mini band, a long band, a bench and a foam roller. Nothing specialty.

I am not sure what is wrong with my back. Will this still help?

The self-assessment inside walks you through it. Four simple tests show whether bending forward or backward is the trigger, and whether stiff hips or a stiff upper back are pushing the load into your lower back.

How is this different from what my PT gave me?

Most clinics send you home with a few stretches and a printout, then discharge you before you ever get back under a barbell. This program goes all the way through to loaded hinging, carries and single leg strength, because that is where you are actually going.

What happens after the six weeks?

A lot of athletes roll into the Bulletproof Training Program for ongoing programming, or book a consult if they want it built around them specifically. Neither is required to get the result from this.

Last thing

Six weeks from now, your back is either better or it is exactly where it is today

You already know rest by itself is not fixing it. You have run that experiment. Give this six weeks and get your deadlift back.

Get 6-Week Bulletproof Back for $27

Instant access · 14-day guarantee · Yours to keep forever

6-Week Bulletproof Back$27
Get it