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!

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

Take Control Of Any Issue From Head To Toe While Preventing Future Injuries

“The ALL-inclusive program to prevent the most common muscle and tendon injuries throughout the entire body”

This 12-week progressive program neatly packages the latest science into a user-friendly program utilizing strength, conditioning, balance, and power exercises. You will appropriately train and overhaul the most common injured areas of the body including the elbow, rotator cuff, core, hip flexors, groin, knee, hamstrings, quadriceps, patellar tendon, achilles tendon, grip strength, and the foot intrinsics to prevent plantar fasciitis.

There are two bonus sections included to boost cardio and decrease your internal load by addressing emotional strength!

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

  • Bridge the gap from rehab to performance – the perfect supplement program for your current routine

  • Optimize your body from head to toe in a time-efficient manner with the best injury prevention exercises

  • Address the major areas of the body that are prone to injuries and avoid the injury cycle

  • 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!

Full body [P]rehab program

Program Details


The Prehab Guys

12 weeks


Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

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!

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

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 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


  • 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