Full Body [P]rehab Program

Comprehensive Injury Prevention Exercises For Common Injuries

A 3-month program designed to complement your normal routine and bridge the gap between rehab & performance available through our revolutionary [P]rehab on-demand app!

Start Your 7-Day Free Trial

Program Details

Description

Looking for an ALL-inclusive program to prevent the most common muscle and tendon injuries throughout the entire body? Whether you just completed our rehab programs, specific prehab programs, or want to superset your own training program with the best full body injury prevention program – Full Body Prehab is your solution!

This 12-week progressive program neatly packages the latest science into a user-friendly program utilizing strength, conditioning, balance, and power to appropriately train and overhaul the most common injured areas of the body including the elbow, grip strength, rotator cuff, core, hip flexors, groin, hamstrings, quadriceps, patellar tendon, achilles tendon, and the foot intrinsics to prevent plantar fasciitis. Also, there are two bonus sections included to train cardio and decrease your internal load by addressing emotional strength!

“Wow, that’s a lot to cover in one session, it must take a while to complete each session..” Nope! We focused on precision, selecting only the most effective movements for each body area, allowing you to complete each session in 20-30 minutes. Times a-ticking, get Prehabbing today!

This program is best suited for those with no to mild pain looking for a full-body program to prevent neck, shoulder, back, hip, knee, and foot/ankle musculoskeletal strains and sprains.

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 to be too easy for you, level up to Fitness Gym or Home Edition.

Instructors

The Prehab Guys

Duration
12 weeks

Frequency
4x/week

Category
Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

Week 1

Welcome to Full Body Prehab! To kick this off, you will focus on isometrics and lighter dynamic movements to build your foundation by giving some love, through work, to the most injury prone areas of the body! Note that there is an optional cardio and internal load bonus block in this week and every week to Prehab your whole system! For every movement there is an alternative movement available and don’t forget to check out the training support videos to help troubleshoot any difficulties.

As you progress so do the program demands! In week 2, you progress to some of the best rotator cuff and glute exercises via scaption raises and monster walks. Your core, quads, groin, hamstrings, and calves will always be thanking you for this week.

You will start opening up the hips a bit more and gain more control of foot intrinsic muscles. You will also be introduced to a heel elevated squat for the first time to develop a happy and healthy quad and patellar tendon.

Along with the rotator cuff, serratus anterior conditioning is needed for resilient fully functioning shoulders! This is accomplished with the push-up plus this week! Other things to look forward to include: Hip thrust to engage the glutes and stretch the hip flexors, ramping up groin training, and on of our favorite quad exercises the Spanish squat.

The movements become more dynamic and are completed in standing or standing assisted positions. You will be politely introduced to the best groin injury prevention exercises via Copenhagen’s and further working foot intrinsics and your balance system with a half kneeling eyes closed movement that sounds MUCH easier than it is! Internal load bonus switches from gratitude to a positive self talk series and the cardio bonus takes on sprint:rest ratios- make sure to check descriptions in this block for full details.

You’ll start by opening up the commonly tight chest wall and pecs with a snow angel on a foam roller and get motion and stability at the same time with Hip CARS. You’ll feel the power of your glutes with a lateral load and lift, copenhagen’s progress, the core is challenged with flutter kicks and the long head of the biceps is challenged with a bicep curl and overhead press!

Last week you were introduced to hip CARS, this week it’s the same movement but for your shoulders instead! You will also work on conditioning the rotator cuff and serratus anterior together with a banded movement that will for sure be a great challenge. Single leg movement advances to eccentric box squats and if you thought half kneeling balance was fun but challenging, wait until you see what we have in store for you!

You will progress snow angels to a standing position and against resistance, hip thrusts are back and begging to be done with some more resistance, copenhagen’s are progressed to focus on the speed and power of the movement, side planks and hip flexors meet up for a rendez-vous, and the hamstrings, well, let’s just say we hope they are up for a challenge!

This week is not just suggested but actually recommend for you to throw a temper tantrum BUT with your hamstrings only! In these last 4 weeks you will move along the training continuum to continually develop strength but also muscular power. This is how quick you can complete a movement and is essential for longevity and injury prevention. The cardio bonus section progresses to jogging with a power walking alternative and internal load bonus with progress to forgiveness allowing you to take care of your entire movement system and well-being!

You definitely got a “pulse” on those hip thrusts last week, let’s keep it moving forward with a single leg hip thrust this week! Along with movements progressing into power you will take on two great but challenging eccentric (lengthening while contracting) movements for the quads and the hamstrings!

In the program you’ve been taking care of the mid and lower trap, this week you give it more love with a prone Y plyometric to let your lower trap know how much you care about it! The rendez vous with side planks and hip flexors went so well in week 8 we thought it only made sense to do the same thing with the adductors and hip flexors. Last but not least you get to throw another temper tantrum with the hamstrings!

You’ve earned the challenge of week 12, very well done! You will take on some of the most challenging side plank, hip thrusts, copenhagen, and knees over toes movement variations that exist. You’ll show off your balance, foot, core, shoulder, hips, knee, ankle strength all well ending it with a bounce or hop or more simply put single leg pogos!
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

  • This program is best suited for those with no to mild pain looking for a full-body program to prevent neck, shoulder, back, hip, knee, and foot/ankle musculoskeletal strains and sprains. 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 to be too easy for you, level up to Fitness Gym or Home Edition.

  • Resistance Band, Loop Band, Weight (DB/KB), Foam Roller, Stability Ball, Large Ball, Bench, Step, Slider, Elevate Heels, Wall Support

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

     

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