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!

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

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Take Control Of Any Mobility Issue From Head To Toe While Learning To Move Better & Feel Better

“The ALL-inclusive program to unlock mobility issues throughout the entire body”

This 8-week progressive program neatly packages the latest science surrounding mobility exercises into a user-friendly program to help you find freedom in movement. Mobility is not just the ability to move, it’s the ability to move through different movements freely and with ease! Contrary to popular belief, limited mobility is not directly due to shortened muscles. It actually has a lot to do with our nervous system – and that’s precisely what this program addresses!

This program will allow you to regain authentic motion in the major areas of the body that tend to feel “tight” including overhead shoulder mobility, thoracic spine rotation, hip rotation, hip flexors, and the foot and ankle. Each day starts with desensitizing the nervous system, followed by the best exercises to increase that newfound short-term mobility, followed by movement patterns throughout the program which allow the newly gained range of motion to stick long term!

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

  • Experience the freedom of moving better & feeling better without pain or tightness 

  • Mobilize your body from head to toe in a time-efficient manner with an easy to follow program that you can add to your current routine

  • Learn how to address the nervous system, which will truly unlock stiff muscles & joints

  • Appropriate for any fitness level or exercise experience

  • 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!

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

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!

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!

Workouts

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.

START TRIAL

BodyScan

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.

START TRIAL

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.

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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.

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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.

START TRIAL

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.

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taking control of your health has never been easier

Every plan begins 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

  • 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). 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. 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 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.

     
  • 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
  • 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 support@theprehabguys.com with documentation of your student/military/first responder status and we will give you a special discount :)

Prevent injuries throughout your full body for a fraction of the cost of in-person PT