Fitness
[P]rehab Fitness Gym Edition Program
Supercharge Your Fitness Gains At The Gym Anytime, Anywhere
Build strength with structure.
Do you want to: Build your physical body safely? Perform a full body gym program? Find an attainable and sustainable gym routine? Then this program is for you! Welcome to the ultimate full body fitness program which will not only build your physical body safely and effectively but will change the way you workout & approach exercise forever. There are way too many programs being built off opinion and loud voices giving out misinformed and misleading information. However, we understand you are here because you know the importance of taking ownership and are willing to reach your goals in the correct and long-term-sustainable way. This solution isn’t about 30 minute ab workouts, losing “50 lbs in just 4 weeks!”, or one exercise that solves every single problem known to mankind. It’s about results that are attainable and sustainable. If you have decided to NOT take any shortcuts, making sure there is purpose behind every exercise, every rep, then this is the program for you! This program focuses on training either in the gym or at home with access to classic gym equipment. This is a full body holistic (strength, power, flexibility, and cardio) program specific to working out with access to resistance bands and gym equipment. If this program is too challenging for you, check out Fitness Fundamentals!
- Duration
- 12 weeks
- Frequency
- 3-7x/week
- Instructor
- The Prehab Guys
12-week arc
What you work through
- Week 1
This week, you will challenge yourself with focus on exercises that involve different tempos and stability, THIS is where we begin to teach your body to take on any challenge life throws at you. Are you ready?
- Week 2
This week, you’ll continue to tackle exercises that are prescribed with injury prevention at the forefront of our mind! You’ll really hone in on muscle groups that play a huge role in helping you stay in the game
- Week 3
Time to start putting it together. Let’s start combining that core strength with safe overhead work! You will feel the burn after this one!
- Week 4
Let’s keep the momentum going! This week you will continue to progress functional full body strength. It's time to increase the reps now that you’ve got that form down!
- Week 5
This week you will dive into exercises that focus on stability and movement in different planes of motion. This is a great way to improve your neuromuscular control and improve your strength.
- Week 6
Let’s increase your load this week! That’s right, let’s add a bit more weight to a few of these exercises. You have put in the work and built a solid foundation, let’s put it to use!
- Week 7
Remember, this phase of the program is about adding healthy challenges to your body so let’s do it! This week, you will dive into a few more variations of each exercise with unique challenges.
- Week 8
Looking to gain a few inches? Let’s add a little height to your exercises today to really improve your power and strength, that’s right...did someone say “step ups?” Better yet, “weighted step ups!”
- Week 9
You’ve gained the strength, now let’s make you powerful! And with power comes great responsibility meaning this week, as you dive into some great exercises to improve your power, rely on that foundational strength and stability you have gained!
- Week 10
TIme to add some weight and continue to add on that power! With all of the hard work you have put in up to this point, let’s use it and challenge you in different planes of motion, at different speeds, and with different bases of support.
- Week 11
This week you will do it all! From core, to arms, to legs, to stability, to mobility and everything in between. We guarantee you will feel the burn, but more importantly, you’ll feel strong!
- Week 12
Finish this thing strong! This week you will focus on putting all that new found strength, mobility, skill, power, and confidence to use! You’ve put in the work up to this point and we hope you are feeling bulletproof!
Fit check
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