Core [P]rehab Program

Build A Strong Core & Protect Your Low Back Anytime, Anywhere

This 3-month Physical Therapy & Core Fitness Program is available now, through our revolutionary [P]rehab on-demand app!

Start Your 7-Day Free Trial

Program Details

Description

The core is the dynamic suitcase that carries all of your vital organs, protects the spine, and is the major transportation center for energy transfer! So you’re making the right choice of conditioning and building a rock solid core. This is the most comprehensive Core program you will find and works to establish every single muscle that makes up the dynamic suitcase. You’ll be ready not just for summer but for the demands of whatever life brings your way.

This is a performance program specific to training the entire Core! If dealing with anything Core, lower back, pelvic, abdominal strain’s check out our Rehab/Prehab programs!

If this program is too challenging for you, check out Low Back Prehab!

If you are looking for more of a challenge, check out Fitness Gym Edition!

Instructors

The Prehab Guys

Duration
12 weeks

Frequency
3x/week

Category
Performance : Step outside your comfort zone & elevate your body’s potential

Program Schedule

Week 1

Time to upgrade that dynamic suitcase! This week is meant to be foundational and to get that core activated and ready. You will start off with plank and bird dog variations. Challenge yourself to master and own this week, because these foundational core movements take on big challenges in upcoming weeks!

This week you take on a new plank challenge while also getting the obliques involved. The Birddog has progressed to a crawling pattern, and get ready to welcome glute and hamstring work!

Your lower abs will feel the burn with flutter kicks! While the hamstrings and glutes get a “rest” you will feel those adductors burning in a Copenhagen plank! You are also introduced to one of the best functional core exercises; the suitcase carry.

A healthy spine moves in all directions. You put this into practice with a Jefferson curl! You will also continue to put your side plank to the challenge while incorporating those adductors.

You felt the lower abs in week 3 with flutter kicks, now we are putting you through the next challenge; hollow holds! You are also introduced to medicine ball throwing to improve core power while also progressing hip flexor and lower ab strengthening.

Get ready for an even harder plank challenge this week! Overhauling the lower abs also continues with progression to a hollow rock. Last but not least, we cannot forget the muscles that set up the core for success in energy transfer; hamstring and adductor work makes a return!

Your obliques are exposed to a new exercise challenge both in the warmup and building zone! You also add in one the best posterior chain postural exercises; the superman hold. Ohhh yeah, Lower abs, let’s keep working them with the next level of hollow holds!

All that lower ab work so far, guess what?!? It’s not done! You take on even another hollow hold challenge in the week along with side plank progression and glute work.

All that lower ab work paid off in earlier weeks but now….now you really seek out core performance excellence by taking on L-sits! These last 4 weeks will also expose you to higher level core movements in compound movements such as deadlifts and squats!

The ab roll out and L sit progression continues along with introduction to improving paraspinal or posterior trunk strength with the zombie front squat! Your posterior chain will be thanking you after this week!!!

The obliques get to show off their power with the rainbow med ball slam! Compound movements challenge your core isometrically with tempo and pause squats and deadlifts. You finish out the workout with another posterior chain burner via single leg reverse planks and L-sit progressions.

You get to show off how far your L-Sit has come! You also visit another difficult core isometric challenge via pause back squats and offset floor pressing. Lastly, the L sits are further progressed and your hammies will be saying Helllllo with a deficit deadlift.

0%
Success Rate
0K+
Happy [P]rehabbers
0M+
Fans

Traditional Physical Therapy is Broken

Are you tired of…

being in pain?

red tape, and overpriced
low-quality care?

facing long waits?

Say Goodbye to Barriers

[P]rehab allows people to get the care they need, when they need it, at a fraction of the cost.

No wait times

No insurance limitations

No appointments

Accessible from anywhere, anytime

No time off work

Trusted By

The Prehab App: #1 Physical Therapy App

93% of App Users Reported Getting Out of Pain

The app features personalized programs specifically designed to address common injuries, with clear, tutorial-style videos.

91% of App Users Reported Improved Mobility

Developed by the expert physical therapists, the [P]rehab app is your personal guide to increasing mobility, flexibility, and overall physical well-being.

83% of App Users Reported Returning to Previously Limited Activities

Your favorite activities are waiting for you. Let [P]rehab help you get back to doing what you love, one step at a time!

Cost Comparison

[P]rehab App vs Traditional Health Care:

Getting Started is Easy

1. Download the app

2. Take the Bodyscan

Answer a few questions to find your personalized program

3. Start Prehabbing

Get immediate access to use anytime, anywhere

taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

MONTHLY PLAN

$49.99 / month
(billed monthly)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Does NOT Include Trial
Best Value

ANNUAL PLAN

$16.66 / month
SAVE 66% (billed annually)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Includes FREE 7 day trial

*Prehab is now FSA/HSA eligible

*Corporate + group rates available, please email

What Our Members Say

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I have minimal pain now after beginning the full program

I committed to the year option with prehab and it has been life changing. I am not exaggerating at all. I have minimal pain now after beginning the full program, I can not say thank you enough!

Jaime B.

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I highly recommend this app for rehab and overall health!

There are so many workout apps out there but this one is so unique! Not only is it user friendly and good looking but it’s very educational and includes injury prevention and rehab. I really enjoyed using this app as PT student because it helps me see the many different exercises available and for certain regions of the body as well as hearing patient education from different providers.

Skyler D.

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I have finally found something that I can actually benefit from that’s tailored to me, my strengths, and more importantly my weaknesses!

I’ve tried all the training apps from Nike Training apps, influencer apps, etc. I have finally found one I can benefit from. From finding them on social media and following their development as a team has been amazing to see. YOU GUYS HAVE DONE IT AGAIN

Andrew S.

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So much more than any other app!

The exercises are professionally recorded and explained, very easy to understand. I like the simplicity of the app and find it super educational, so much more than any other app!!

Craig A.

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This app has everything you need for self-rehab with the guidance of a PT-led and created program.

As a PT, I’m always looking for ways to keep my clients accountable at home. This provides a fool-proof way to continue your fitness and wellness journey on your own at home.

Lauren F.

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My shoulder is now healthier than it was before

I completed your Rehab program and now midway through the Prehab program! My shoulder is now healthier than it was before my rotator cuff injury!

Tara C.

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[P]rehab is incredibly accessible and has a number of programs that I used to help rehab various injuries.

I was able to customize my training to focus on my unique issues and almost immediately found results. The [P]rehab team is filled with subject matter experts and the app really reflects their work and approachability. 100% confident I’ll incorporate the app into my daily training regiment

Stephen J.

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This app will revolutionize the pain process and help thousands who unfortunately until now, had to suffer through it all and just settle.

As an instructor of trainers, I’ve taught over 5,000 aspiring PTs on what it takes to become a successful personal trainer. When it comes to injuries, we refer out to experts like everyone on the Prehab Team. With their newest APP, the process has become so much easier and more effective then ever before. There is now hope for people in pain! Highly recommend for EVERYBODY.

Chris H.

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Absolutely love the app!!

So sleek and easy to use. Makes it way easier to stay on top of my programs

Nate H.

The Solution you need in the Palm Of Your Hand!

  • Build a robust system that is resilient to risk of injury!
  • Easy to digest physical therapy education videos & resources to learn about your body

  • Zero wait times, no hidden fees, no barriers to entry!

  • Available to you at your fingertips from anywhere in the world

Frequently Asked Questions

Core [P]rehab Program

  • This is a performance program specific to training the entire Core! If dealing with anything Core, lower back, pelvic, abdominal strain’s check out our Rehab/Prehab programs! If this program is too challenging for you, check out Low Back Prehab! If you are looking for a different kind of challenge, check out Fitness Gym Edition!

  • We’ve designed most of our programs in such a way that you can complete them at home with minimal equipment needed. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app, you can explore each individual program and learn if it is a home or gym appropriate program. In addition, you can view the equipment tab to learn more about each piece of equipment being used in the program. Below you will find all of the recommended equipment for this program
    • Resistance Band, Loop Band, Bench, Weight (DB/KB), Stability Ball, Medicine Ball, Parallettes, Barbell, Ab Wheel

General

  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!

  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!

  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.

  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.

Pricing & Payment

  • We offer a completely free, no hassle 7 day trial to the [P]rehab App on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.

  • If you currently have an FSA or HSA account and you are a US resident, you may be eligible for reimbursement for a Prehab App Membership.

    FSAs and HSAs are used to pay for common out of pocket healthcare and health & wellness expenses. As a general rule of thumb, qualifying expenses include the cost of treatment or prevention of disease.

    We’ve partnered with TrueMed to help you with the qualification process and obtain a letter of Medical necessity to provide to your FSA/HSA company to help ensure the Prehab App Membership is eligible for you!
    Check out the following links to get more information.

    How Does FSA/HSA eligibility for the Prehab app work
    How to submit the Prehab app for HSA/FSA reimbursement

  • At the moment, we do not accept prepaid Visa or Mastercard for continuous subscription purchases. However, depending on the specific prepaid card, we may be able to make an exception for your first purchase. Please reach out to our support team at support@theprehabguys.com with your situation, and we’ll be happy to look into it for you!

  • If you purchase a membership to the [P]rehab App, your membership is continuous and will be automatically renewed at the end of the applicable membership period, unless you cancel your membership before the end of the then-current membership period by contacting us or clicking here. If you cancel your membership, your account will automatically close at the end of your current billing period. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us.  We're happy to help. All sales are final

     

Build a strong core & prehab your low back for a fraction of the cost of in-person PT