Full Body Mobility [P]rehab Program

Comprehensive Mobility Exercises For Common Stiff Areas

A 2-month program designed to eliminate tightness and help you move freely with ease available through our revolutionary [P]rehab on-demand app!

Start Your 7-Day Free Trial

Program Details

Instructors

The Prehab Guys

Duration
8 weeks

Frequency
4x/week

Category
Mobility : Unlock your mobility to explore your body’s potential

Program Schedule

Week 1

Welcome to Full Body Mobility where the goal is just that, getting your body to move freely in and out of range of motions we encounter or should encounter if our daily lives. You will start with light soft tissue mobilization followed by active movement, allowing gains in short term range of motion, but more importantly, to start preparing for it to stay for the long term. Don’t miss out on the cool down after each session, diaphragmatic breathing and decreasing sympathetic tone goes a long way in freeing up your movement system.

This week you start by desensitizing those overprotective pecs and then open up overhead mobility with a fun but challenging prone snow angel. You will also be exposed to a sciatic nerve glide, talk about “biohacking” for a mobility program!

The cat/cow distraction of this week will be sure to cause a distraction and get some laughs, but it’s a great way to deload the spine and regain control of your lower back. The open book now combines the demands of the arm behind the head for shoulder flexion and external mobility, and you meet the first introduction to CARS for the hip joint. Lastly, you will do a heel raise off the step with your knees straight to target the gastroc and Achilles.

Thoracic rotation and snow angels are now progressed to take on further gravitational demands! You take on the last cat/cow movement in a bent over or hip hinged position. Among other progressions, you keep big toe extension mobility progressing and meet the next level of Hip CARS.

You are officially halfway through the program which means two things – you are awesome and the demands increase! You open up thoracic rotation and overhead mobility to follow it up with standing shoulder Y’s. You are introduced to The World’s Greatest Stretch, which is a flow based series of the best full body mobility patterns. This week, the hip flexors are really opened up with a couch stretch, and your improved ankle dorsiflexion is put to the test with lunges and single leg heel raises.

Thought the snow angel progression was over, huh? It is back! This time you’ll perform in a standing position to really open up your shoulder mobility. Then, we progress to target the incredibly important adductor muscle group and eccentrically load the hamstrings to double dip – lengthen and strengthen at the same time!

For long term overhead mobility, along with desensitizing the lats and pecs, you must train the traps and external rotators. Don’t worry, you’ll hit both with a combined face pull to overhead press! Also, if enjoyed week 5’s World Greatest Stretch, you’ll be excited to know there is a part 2 that you get to take on this week. Lastly, we apply the strengthen to lengthen concept to the hip flexors.

Awesome work to get to the last week of the program! This week you get to show off your regained mobility, with full body patterned movements such as a half kneeling kettlebell windmill, standing snow angel with a band, Jefferson Curls, bear position big toe stretch, and Cossack Squats! Let’s go!

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Success Rate
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Happy [P]rehabbers
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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

*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

  • This program is best suited for those with no to mild pain looking for a full-body program to mobilize common stiff & 'tight' areas from head to toe including overhead shoulder mobility, thoracic spine rotation, hip rotation, hip flexors, and the foot and ankle joints. If you find this program to be too challenging for you, level down to a body region-specific or anatomy-based Prehab program. If you find this program too broad, level down to a specific mobility program from our mobility category. If you find this program to be too easy for you, level up to Fitness Gym or Home Edition.

  • Foam Roller, Wall Support, Step, Lacrosse Ball, Chair, Resistance band, Loop Band, Weight (DB/KB), Slider, Bench

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

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD. Our annual program begins with a Free 7-day trial while the monthly membership does not. Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App Memberships are only accessible on our mobile app

  • 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.

  • Yes! We are grateful for all the work military personnel and first responders do. Additionally, we were once students ourselves and are always supportive of the next generation! Please email us HERE with your proof of eligibility (documentation or a photo of your student/military/first responder ID) and we will give you a special discount.

  • FSAs and HSAs are used to pay for common out of pocket healthcare expenses. As a general rule of thumb, qualifying healthcare expenses include the cost of treatment or prevention of disease. If you think you have a medical condition that would benefit from an exercise program like our membership, we suggest you talk with your doctor and have him/her provide you with a Letter of Medical Necessity. We have had many people use their FSAs and HSAs in the past! Please check with your FSA/HSA for more information

  • 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