Herniated Disc Training Plan — 12 weeks
$16.692 · Lifetime access
Sciatica-Free: The plan to free yourself from leg pain
Decompress the sciatic nerve and eliminate tingling and leg pain — forever.
Updates: New exercises every month for your spine
Your plan never stops. Every month you receive new exercises to keep progressing.
Total Mobility | Mobility protocol for hips, knees, and spine
The complete program to regain functional mobility of the entire lower body and spine.
Anti-Cervical Pain Protocol
Cervical mobility + strength. The complete program to relieve neck and shoulder tension.
Sleeping positions for herniated disc
The exact positions and pre-sleep routine for your spine to recover while you sleep.
Morning mobility routine for the spine (15 minutes)
15 minutes every morning to activate your spine and start the day pain-free.
Do you exercise and
your hernia still hurts?
The problem isn't that you're training.
It's that you don't have the right routine.
The 12-Week Herniated Disc Workout Plan has everything ready: sets, reps, rest periods, and +100 execution videos. Just open and train.
For those who put in the effort… and the pain doesn't go away.
You train. You lowered the weights. You changed exercises. You corrected your technique. You asked your trainer for a specific routine…
And yet, the pain is still there. You ask yourself: "But wasn't weight training supposed to improve a herniated disc?"
Yes. But only when you do the specific exercises for a herniated disc. And that's exactly what no one was giving you.
- You lowered the weights but the pain still appears — even in exercises where you support your back.
- You asked the trainer for a specific routine and they gave you the usual generic one.
- You started crossing off exercises one by one and now you don't know how many are left.
- Pills, rest, physical therapy… the relief is short-lived and the pain always returns.
The mistake most people make without knowing it.
Weight training does improve a herniated disc — but only with the right routine. This is what you've been getting:
What doesn't work:
- Generic routines that don't consider your condition.
- Trainers who are not qualified to program for herniated discs.
- YouTube videos with no progression — you do an exercise, feel pain, and don't know whether to continue.
- Doctors who say "rest" without giving you a plan to strengthen yourself.
The solution is not to stop training. It's to start training with a routine specifically designed for your spine: correct exercises, correct order, sets, repetitions, and rest periods already defined.
Martín Rossi
B.Sc. in Physical Education · Postgraduate in Exercise Physiology
Former Argentine National Handball Team player. At 35, the doctor told me I had the spine of a 55-year-old. I built the routine that no one could give me from scratch — and today thousands of people use it.
Everything you get
12 weeks of progressive and safe training
Each week builds on the previous one. You advance respecting your spine at each stage — without pain crises along the way.
Sets, repetitions, and rest periods: all specified
You arrive at the gym, open the plan, and start. No doubts, no room for error.
+100 exercises with included execution videos
Tap the exercise name and the video opens. Correct execution for herniated disc. No searching on YouTube.
Lifetime access · 2, 3, or 5 days a week
One-time payment. The plan is yours forever, adapts to your availability, and you can open it from any device.
We don't say it. They do.
"I had been dealing with on-again, off-again pain for two years. By week 4, I already noticed a difference. I never thought I'd be able to do squats again."
"My trainer didn't know what to give me. Sets, reps, rest — all ready. I didn't have to think about anything, just do it."
"Doctor, physical therapy, rest... nothing worked. In 6 weeks with this program, I made more progress than in 2 years. I can now live my normal life."
The complete package.
Bonus #1 — Sleeping Positions for Herniated Disc
Did you know that 70% of crises start while sleeping? Learn the exact pillow alignment and the 5' pre-sleep routine.
Bonus #2 — 20 Exercises for those who Spend a Lot of Time Sitting
Sedentary lifestyle is one of the worst aggravators. This guide directly counteracts that.
The entire package for a one-time payment:
one-time payment · no monthly fees · no surprises
You are saving more than $33.000 compared to the real value of the package.
🛡️
"Try it 7 days risk-free" Guarantee
If within the first 7 days you don't feel that the program is going in the right direction, we will refund 100% of your money. No questions asked, no forms, no fine print.
Two options before you.
Keep doing the same thing
Lower more weights, remove more exercises, take anti-inflammatories. In 3 months you'll be exactly the same.
Start today with the right tool
12 weeks designed for your condition. Everything ready. For the price of a single physical therapy session.