[P]Rehab Workouts

[P]Rehab At Home Workouts will keep you moving and active from the comforts of your own home! No matter your fitness level, age, injuries, or available equipment – we have a workout for you!

  • Bodyweight only workouts that require no equipment
  • Full-body routines with both novice and advanced difficulty levels
  • Cardio burners to keep your heart rate elevated and break a sweat at home
  • Six-pack abs core workout to get ready for the summer
  • Dog workouts train with your furry best friends
  • Mobility flows for both the upper body and lower body
  • Recovery movements for full body recovery
  • Posture hacks to combat working at home
  • 61ย total workouts
  • Band workouts using just a superband
  • Workouts with weights like kettlebells and dumbbells if you have them

[P]Rehab Training Support

[P]Rehab At Home Training Support is designed to tackle any limitations hindering you from performing your at home workouts. All of our training support programs are mini samples of our flagship [P]Rehab Programs that are designed to bulletproof your body for life.

  • Training support for every body region to maximize your potential.
  • Get a glimpse into the full version of our body region specific [P]Rehab Programs
  • 4-progressive workouts per body region
  • Learn proper muscle activation to boost your gains and overall progress
  • Improve your stability and mobility to maximize your athletic performance
  • Increase your full body strength to achieve your fitness goal
  • 27 total training support plans


With our in-person patients all cut off from direct access and care, we want to make ourselves personally available to all of you online. But even more than that, we want the [P]Rehab community to have a safe, positive, and motivational place to connect with one another during this time of isolation.

We have a very active group discussion board for all members to communicate directly with us as well as others in the [P]Rehab tribe! We answer ALL training questions or concerns, and encourage you to share your at-home training success stories during these unprecedented times!


Lateral Push Up Walks

Overhead Farmer Carry

Rear Foot Elevated Split Squat Jump With Knee Drive

This Program Is A Game Changer

But don’t take our word for it…
hear it from our members!

Jeff Ramey

Jeff Ramey

"I would strongly recommend everyone to consider the [P]Rehab At Home online program as a fantastic tool to enjoy greater fitness, quality of life, and overall health. The access they provide with the At Home program provides all the tools (videos, qualitative descriptions, variations for beginner and advanced levels of exercise) to take good care of your whole body. All of the coaching and expertise of Doctorate Level Physical Therapists compiled and presented with excellence in a way that will help everyone get and stay fit and active. This is one of the very best investments I have ever made. Thank you so much!"

Brian L

Brian L

"Working from home full time has got my upper neck and back stiff and sore more than usual. I LOVE the posture hacks (in addition to the at-home workouts) and Iโ€™m going to continue to do them even when I go back to my normal job!โ€

Adelle S

Adelle S

"Some of these at-home workouts are harder than some of my normal gym workouts! Having a wide variety of different types of workouts is nice, depending on the mood that I'm in for the day. The dog one is my favorite, my puppies had a blast doing it with me!"

Lynn L

Lynn L

"I love that I can do all these workouts at home without any fancy gym equipment, as I donโ€™t have anything at home except an old elliptical that collects dust!"


Due to the extraordinary circumstances surrounding the COVID-19 pandemic, we wanted to provide you with the ultimate at home workout solution. We have bundled an abundance of at-home workouts, training support programs, and direct access to the [P]Rehab tribe all in one convenient program.


  • 88 at-home workouts and growing
  • Continually adding new workouts
  • Over 200+ variations of different exercises
  • Detailed step-by-step exercise videos
  • Private Community Forum to chat with us directly
  • Lifetime access to the program and exercises

Frequently Asked Questions

Do I need any equipment?

NO! We have included tons of bodyweight only, no equipment required workouts!ย  However, we have also included other workouts that require minimal equipement – some sort of weight (use anything like a backback!) or some form of resistance tubing! We designed this program specifically in mind for you to do at homewith little or no equipement at all. If you are looking to buy equipement for home, we have a list of recommended equipment including exclusive discounts only for [P]Rehab at Home program members within at app itself.

Does this program include all the workouts and training support?

YES! We designed this program to be an all-inclusive program of both at home [P]Rehab Workouts and at-home Training Support. Our goal with this program was to provide you with a ton of different types of workouts so you could find the at-home workout that is best suited for you! And our training support will help you tackle any small issues that may arise!

Is it true that I can ask you guys for help with my issues in the discussion board?

YES! If you have issues that are limiting you from participating in your [P]Rehab At Home workouts or training support programs, we will do everything in our power to help you find ways to not only train around your issues, but also potentially solve it as well!

I have little training experience, is this program for me?

YES! First off, high five for taking initiative to prehab your body! We have created different tiers of workouts, based on difficult level. So if you are just getting started in your training journey, we would suggest started with the novice level workouts. You can also perform less rounds during supersets or normal workouts as well.

Are new Prehab Workouts that are added after I purchased included?

YES! Your one-time purchase includes all the new prehab workouts that we are adding on a weekly basis. You should see this workout automatically populate under the “Prehab Workouts” section. Even though this is not a membership and you only have to pay once, we will continually be adding more workouts to help support you during these tough times.

Do you have any free Prehab Workouts I can try?

YES! We will be doing free prehab workouts on our Instagram-Live and will be publishing a free workout, available for 24 hours before the Instagram-live. This is your chance to see the quality of the videos, the workout, and our app!

I'm just looking for help with an issue in a particular body region, is this program for me?

While our [P]Rehab At Home can certainly help, we would advise you to check out our flagship [P]Rehab Programs. These programs are designed to build you up from the ground up and bulletproof your body for life! We have a [P]Rehab program for every body region! You can see all available options here.

If I have pain, is this program still right for me?

If you are in pain or discomfort, we recommend getting clearance from your doctor before starting an exercise program. While our training support is designed to tackle small limitations holding you back from completely our workouts, our body region specific [P]Rehab Programs are going to be more apppropriate to help you overcome any bigger issues. You can learn more about them here.

We designed a phase 1 rehab program similar to how we program foot & ankle rehab exercises in the clinic. With this phase, you will be introduced to light range of motion and strengthening exercises to build up your feet and ankles in preperation for more upright, functional exercises. This phase is completely non-weightbearing – meaning you are not standing for any exercise.ย  If you have any foot & ankle swelling, or pain with walking, we recommend that you start with Phase I. In this phase, we also strengthen up your knees, hips, and core so when you are ready to weigthbear, the rest of your body will be too! Furthermore, we’ve built in regressions and alternatives to every single exercise in our program. We recommend anyone with foot & ankle pain and/or discomfort to start with phase 1 after getting clearance to exercise from their doctor.

Am I able to do this program at the same time as other `{`P`}`Rehab Programs?

Yes! Our [P]Rehab At Home Workouts are the perfect compliment while doing any of our [P]Rehab Programs. Designed as true workouts, they can be done before or after your more prehab focused work in the [P]Rehab programs. Workouts last anywhere between 20-35minutes.ย We have had success stories with people running multiple programs at the same time, it just depends on what works for you! If you have questions or concerns, feel free to contact us to chat more.

Besides exercises what else does this app include?

You get access to US – The Prehab Guys – at the tip of your fingers! It’s like having us as your personal physical therapists from anywhere in the world. There is an open discussion group within the app that will allow for members to speak with us as well as each other to ask questions, get feedback, and troubleshoot anything that comes up. We also have resource videos you can access throughout the program to help guide you and track your progress. Exclusive discounts on equipment that we highly recommend to maximize your [P]Rehab At Home gains.

What payment options do I have?

You can purchase the entire program for $49. You will always retain your membership if you purchase the program.

How do I start the program after purchasing?

Immediately after purchasing you will receive an e-mail showcasing you how to sign in and get started right away! After signing in, go to the group and watch the welcome video we have put together. This program can be accessed on your phone via our Prehab App, computer, or iPad!

How do I purchase this program and access it if I have already purchased a different prehab program?

In order to make sure you can access ALL of the programs you have purchased under the same username – on the ‘Sign Up’ page DO NOT sign up again. What you want to do is click on ‘Log in to your account’ below the red ‘Sign Up’ box – then enter your credentials, then go ahead and purchase the program. IF YOU DO NOT DO THIS STEP – you will get a failed payment or error message when you try to sign up or purchase OR you will end up with two separate accounts and you won’t have access to all of your programs on the same account. Don’t hesitate to reach out if you have any questions or need further assistance.

When can I use this app?

Now! The current problem with traditional healthcare is we are not able to provide the care people like you need – when they need it. Timing is everything! This app delivers that care directly to your fingertips on your mobile or desktop devices โ€“ anywhere in the world. Once purchased, you are given our guide to bulletproofing your foot & ankles for life!

Why am I getting a Sign Up Error?

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We are so confident that our program will rock your world that we will offer you a 30-Day Money Back Guarantee!

Thatโ€™s rightโ€”we are so confident our program is amazing that we offer a 30-Day Money Back Guarantee to make sure you are 100% satisfied with every single aspect of the program!