THE 5-MINUTE MOVE BETTER CHALLENGE
happier hips, back and knees in 14-days
Your saved mobility folder, finally turned into a plan for your hips, back, and knees.
Your back and knees might be paying for your hips. In 5 minutes a day for 14 days, a sports chiropractor and strength & conditioning coach shows you how they’re connected, exactly what to do about it, and what your body needs next.
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5 minutes a day
You've saved 100s of mobility videos. And are more confused than ever.
One account says stretch more. Another says never stretch, just strengthen. Someone else says it’s your hip flexors, your glutes, your pelvis, your breathing.
So you sit there with a folder full of saved moves, thinking:
• Where do I even start?
• What if I pick the wrong one and make it worse?
• How much time is this actually going to take?
• What does my body actually need?
And when you do start, the routine is 45 minutes long, needs equipment you don’t have, and falls apart by day 4. Then Instagram serves you a new “fix,” and the cycle starts over.
It’s not you, babe. The routines just weren’t built for real life, and nobody ever explained why you were doing them or helped you connect the dots.
dot number one: if your low back is always tight or your knees ache on the stairs, the problem might not start there. Your hips sit right in the middle. When they don’t move or stabilize well, your back and knees pick up the slack. That’s why stretching the spot that hurts often doesn’t fix it.
This challenge is for you if:
• Your hips feel tight, stiff, or “off,” and you’re not sure why
• Your low back is always tight, or your knees ache on stairs, squats, or runs
• You’ve stretched the spot that hurts and it keeps coming back
• You’re tired of conflicting mobility advice and just want someone to tell you what to do
• Long routines never stick for you, but 5 minutes feels doable
• You want to understand your body, not just copy movements
I’ve been where you are. I want something simpler for you.
I’m Katie, a sports chiropractor and strength and conditioning coach. I’ve worked with thousands of patients with tight hips, impingements, arthritis, and labral issues.
I’ve seen active ass adults come into my clinic feeling completely lost and defeated, feeling like their pain was just the way life was now and unable to enjoy the things they once loved.
It doesn’t need to feel this way!
And that’s what I helped people understand. The people who improved weren’t the ones doing the most. They were the ones who understood what they were doing and why, and did a little bit, consistently.
That’s what this challenge gives you. Five minutes a day, a clear reason behind every move, and a simple way to read what your body is telling you.
I want you to finish these 14 days knowing your body better than you have in years, and knowing exactly what to do next.
How it works…
Every day: one 5-minute flow, one “aha,” one step closer to reconnecting with your body
Move: press play on a 5-minute follow-along flow, with an easier option and a progression move
Understand: 1 to 2 minute lesson that explains why you’re doing it and what you’re feeling.
Connect: a quick check-in in your tracker, so by day 14 you know exactly what your hips need next
What you get…
14 guided 5-minute flows
Daily teaching videos (1 to 2 min)
Modification and progression guide
Daily tracker with reflection prompts
“Your next step” roadmap
Lifetime access
(screen shot of lessons)
Try Day 1 right now…
• ☐ Your unlisted YouTube module: embed it here (same one as your freebie). Giving away a real day is the strongest proof that 5 minutes works.
• ☐ Screenshot of the challenge inside your app: the 14-day list, so they see how simple it is
• ☐ Screenshot of the tracker: one day’s reflection prompts
• ☐ Screenshot of the stoplight guide: this is a unique tool, so show it off
Here’s a full 5-minute flow from the challenge. Do it with me right now and see how it feels. Then imagine 13 more days, each one building on the last.
What happens when you finally know what you’re doing…
Monet Goode
Chief Executive OfficerWe count on this visionary to define strategic priorities, allocate resources responsibly, and ensure every decision reinforces long-term value creation.
Emmett Marsh
Head of OperationsWe trust this leader to synchronize production, logistics, and support functions, cultivating dependable processes that uphold our service commitments.
Eleanor Parks
Lead EngineerWe depend on this engineer to transform conceptual requirements into robust technical solutions that integrate seamlessly with existing infrastructures.
Less than ONE clinical session, yours forever.
• 14 guided 5-minute movement flows
• Daily teaching videos on mobility, your hip, and what your body is telling you
•The stoplight system: know when to push and when to ease off
• Modification and progression guide
• Daily tracker with reflection prompts
•“Your next step” roadmap
• Lifetime access
$47- one time payment
A single visit to a specialist could cost almost 10x more than this!
For $47, you get 14 days of guidance, the “how” behind every move, and a clear plan for what comes next.
Questions? I’ve got answers
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Five minutes you actually do beats an hour-long routine you skip. This challenge builds the habit and the understanding first, and those two things are what make every future routine work.
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Pick up where you left off. It’s self-paced with lifetime access, so there’s no falling behind.
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Every flow has an easier option, and the stoplight system teaches you exactly when to push, when to ease off, and when something needs a professional’s eyes.
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The challenge helps you start moving consistently and understand your body in 14 days. Hip Fix is the 8-week program that builds on that foundation, all the way to squats, deadlifts, and lunges. Start here and you’ll know whether Hip Fix: REBUILD is your next step.
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Right after you buy, you get instant access in the Dauntless Strong Body Society program on your phone, tablet, or computer. Follow the on-screen instructions to download it as an app.
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Just a mat, a wall, and a strap or towel. Yoga blocks help (thick books or pillows work too).
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Our adaptable methodology serves manufacturing, retail, professional services, and public sector entities.
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The challenge is designed for general hip stiffness and mobility, with modifications throughout. If you have a diagnosed condition, recent surgery, or new or severe pain, check with your provider first.
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Very often, yes. Your hips sit between your back and your knees, and when the hips don’t move well, those areas take the extra load. Every flow is built around your hips, with moves for your back and knees mixed in, so you work on the whole connection.
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Due to the digital nature and delivery of the program refunds are generally not allowed. Please reach out if you have a specific issue.
Two weeks from now, you could still be scrolling. Or you could know exactly what your hips need.
Five minutes a day. Fourteen days. No more conflicting advice, no more hour-long routines, and no more guessing. Just a habit you can keep and a clear next step.