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!

Built by world-renowned Doctors of Physical Therapy & Fitness Experts. Over $4,000 in value compared to in-person physical therapy alternatives.

Success Rate
Happy [P]rehabbers

Learn A Science-Based Approach To Building A Rock Solid Core & Prehab Your Entire Body

“The most complete core exercise program you’ll ever need in your life”

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.

  • 7-day no questions asked free trial
  • Zero wait times, no hidden fees, no barriers to entry

  • Prepare your body for the demands of various sports & fitness workouts

  • Improve core stiffness with resistance training & core activation exercises

  • Prevent future full body injuries with comprehensive exercise programming & education

  • Appropriate for individuals that can tolerate gym workouts

  • Available on-demand, anytime, anywhere via our revolutionary app.

Common Problems With The Traditional Healthcare Path

  • Lack of access to quality in-person care or knowledge

  • Lack of time in your schedule or lifestyle for in-person services

  • Lack of financial resources or insurance benefits

  • Not in control of your health outcome – having to wait on tedious appointments or services

  • Over-prescribed medication and reliance on ineffective medical interventions

  • Tedious, insufficient results & not knowing what doesn’t work

You will find NONE of these problems with the [P]rehab app!

We’ve designed a solution that eliminates all of these pain points and delivers the results you want as fast as possible!

core performance program pelvic floor dysfunction in athletes the prehab guys

Program Details


The Prehab Guys

12 weeks


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

Program Schedule

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.

Ready to Get Started?
Welcome to the [P]rehab Family

Over the past six years as Doctors of Physical Therapy, we have seen a plethora of patients with different kinds of aches, pains, and injuries. The interesting fact was that most of these issues could have been managed or even prevented if people had a solution to quality exercise & education information they could access anywhere, at any time.

Thus, to give power & health back to the people, we pioneered the anti-barrier solution using the latest evidence-based research, technology, and our clinical experience. Our programs are safe & effective; they feature preventative rehabilitation exercises & education that teach you how to get out of pain, avoid injury, and optimize your health.

Included in the Prehab App

50+ High-end Programs

Unlimited access to ALL of the [P]rehab programs at once, available anytime, on demand. Take care of your rehab, prehab & fitness needs through just one revolutionary app.

50+ High-end Programs

80+ Engaging Classes

Follow along class style sessions led by a Doctor of Physical Therapy and/or a Certified Strength Coach built on principles of load management, specificity, progressive overload, muscle group ratios, and more.

100+ Workouts

No time for a full program? If you prefer effective single-day workouts, in the areas of Injury prevention, Mobility, Strength, Performance, (and more) – we got you covered!


4,000+ tutorial videos

Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.



Find your perfect program with the help of our intake BodyScan built to pinpoint exact solution for your needs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Custom Workout Builder

Build your own custom workouts & save your favorite exercises/routines.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Alternate Exercises

every exercise can be swapped to an alternative exercise if its too challenging.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Programming that fits you

Choose from rehab, prehab, mobility, performance, and fitness programs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Growing Library

New exercises, programs, workouts and guides added regularly so you always have fresh content to consume.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


taking control of your health has never been easier

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

*Corporate + group rates available, please email

What Our Members Say

Physical Therapy & Fitness Programs included in the New Prehab App

Program Categories

Rehab: Our rehab programs reflect the education, exercise programming, and
progressions we use as PTs when working with specific injuries and conditions. These programs have a dedicated early rehab phase and step-by-step progressions that mirror a comprehensive rehab program. If you know exactly what you’re dealing with, then these programs are right for you.

Mobility: Our mobility programs take a specific and non-specific approach to improving targeted movements. Through repeated exposure and the right combination of exercises, you will free your body to move further and easier than before!

Fitness: Our fitness programs are designed to enhance your physical fitness safely and effectively by learning the proper principles of training. Each of our fitness programs emphasize training smarter with injury prevention in mind. We have different options based on your goals & equipment availability!

[P]rehab: Our [P]Rehab Programs focus on the main regions of the body by integrating an isolated & global approach to give you a truly comprehensive guide to take control of your health whenever you need it most. With proper exposure and dosage to various movements, coupled with education, your body will be that much more ready to handle anything your life demands from it!

Performance: Our performance programs are intended for those with exercise experience, no limitations, and for those looking to elevate the bar. These programs will help you achieve personal bests while at the same time protect you with [P]Rehab fundamentals.

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


  • 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 at with documentation of your student/military/first responder status 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 don’t want to continue, you can cancel your membership renewal through your my account page. Follow the prompts to cancel on the Settings page, and your membership will not renew. 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