groin prehab program advanced groin training the prehab guys


[P]rehab Program

RECOVER From Adductor Injuries
IMPROVE Lower Body & Core Strength
[P]ROTECT Your Groin
Learn an evidence-based approach to handling groin-related injuries.



The Groin [P]Rehab Program is the ultimate resource for those looking to recover from or prevent groin injury, along with reaching new levels of performance as a rotational athlete by addressing the workhorse of our movement system. No matter your fitness level or equipment restrictions, we have a carefully thought out plan developed for you that can be tailored to your needs! We are excited that you are taking control, utilizing the right information at the right time to earn those groin grains through safe and effective programming!

A progressive 16-week program designed to help you recover and prevent groin related injuries

Learn about groin injury and performance potential and how to fully manage the groin across the movement spectrum

100+ exercises to progressively restore your groin function and movement performance

Systematically build up your tolerance to establish a new baseline and take on activities of your choosing!



Groin exercises
backed by scientific evidence

Years of combined
Physical Therapists’ clinical experience

Success stories
from thousands of real clients



Copenhagen Plank – On Knees

What Is The Role Of The Adductors?

Towel Scoop Toss - Step Back

"You’ll be kicking yourself in the groin if you don’t take care of it!"

The groin seems to only get attention after we pull it or injure it. It is very underappreciated and when we dive down into the anatomy and function of the groin, we learn just how important this muscle group is for both daily functioning and almost every sport. We are groin gains advocates and we’ve designed a solution for you to get back to normal life while protecting your groin into the future!


$ 149
  • 16-weeks of progressive workouts
  • 100+ groin and lower body specific exercises
  • Groin Strain Education Resources
  • Safe and Effective step-by-step exercise videos with detailed descriptions


This program is for anyone looking to recover from a groin strain, adductor strain, athletic pubalgia or sports hernia. This program is also meant for those looking to prevent groin injuries, especially in high risk sports such as soccer, hockey, football, and running. No matter your fitness level or equipment restrictions, we have a carefully thought out plan developed for you that can be tailored to your needs! This program will build you from the ground up to improve and restore your groin strength, stability, balance, and overall function! If a true hernia (hiatal or abdominal) is present vs a sports hernia we recommend consulting with a qualified medical provider.

If you want to take the guesswork out of how to get back to your normal life after a groin injury, this program is well worth your investment! More importantly, there is no waiting game, you can get started taking care of your issue immediately, right from home or your own gym! 

If you are dealing with a groin tear, groin strain, adductor tear, adductor sprain (including adductor longus, adductor magnus, adductor brevis, pectineus, gracilis), athletic pubalgia, gilmore groin, sports hernia, this is the program for you!

We are going to take a more conservative approach and suggest this program will be more appropriate once you have been cleared for regular exercise without any restrictions by your surgeon/physical therapist. As you may know, there are post-op precautions and restrictions in regards to movements, your range of motion, weight lifted, and activities of daily living. It will be good to follow up with your surgeon and your physical therapist to learn these precautions and the timeline for them as there may be nuances and other details that are specific to your surgery and your scenario. It is essential you’re cleared to exercise without any restrictions. Do not hesitate to reach out to us directly if you’re still concerned.

Yes to an extent! Our early phases will walk you through easier exercises and movements to build the foundational work capacity necessary to tolerate the higher-level exercises and movements to come. Those with exercise experience will be better suited to start in phase 2!

We do have a discussion board designed to share success stories, communicate with other members of the community, and get app support if and when needed. However, we cannot and will not provide medical advice on the discussion board. We have created educational videos, resource videos, and training support videos that are designed to answer the most common FAQ – we recommend checking these videos as they will likely answer your question!

We designed our workouts specifically in mind for you to do at home with minimal equipment. We recommend exercise bands, foam roller, a sturdy chair or box, and dumbbells. Phase 3 includes use of a barbell, weight plates, and a medicine ball. However, no worries if you do not have access to this type of equipment as there is an at home option for each exercise that you will still be able to get the intended benefit!

Great question! There is definitely some overlap between the programs for good reason, but we will highlight the main differences below to help you choose the best program for you.


Hip [P]Rehab Program: 3 phase, 14-week program designed to train the hip holistically without a specific focus on one muscle group. There are exercises that benefit the low back as well as the core as this is a complex, interconnected region, but that is why this is a comprehensive hip program.


Low Back [P]rehab Program: 3 phase, 12-week program meant to strengthen the lower back and surrounding musculature holistically while also making sure you have adequate mobility in the joints above and below the low back. 


Core [P]Rehab Program: 3 phase, 17-week program specific to training core endurance and strength. The exercises used in this program are a bit more challenging compared to the Low Back Program and are a good progression from the low back program.


Groin [P]Rehab Program: 3 phase, 16-week program designed to specifically train the groin along with associated risk factors that may lead to a groin injury such as limited hip rotation, thoracic rotation, and shoulder to hip separation with twisting motions. 

You can purchase for $149. You will always retain full access upon purchase.

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 [P]Rehab programs, 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 for [P]Rehab programs! Please check with your FSA/HSA for more information.

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 [P]rehab App, computer, or iPad!

A general rule of thumb, our anatomy and [P]Rehab programs are great to do prior to your routine, especially our mobility programs. On the contrary, you can perform these programs on separate days if the workout is too long for you, which may be the case if you’re nearing the end of our programs in the later phases! This is especially true for our [P]Rehab to performance programs, which are suited best to be performed by themselves or on separate days than your normal routine!
It may be smart to take a break from your current routine until you make enough progress that you can tolerate your routine again! Once you feel comfortable working back in your normal routine or exploring new activities, we’d suggest trying our program before, after, and on different days than your normal routine. It totally depends on the person, your fitness level, and your routine in regards to the best placement for our program!
If you’re currently rehabbing an old or new injury, your primary focus should be on our program versus other programs or exercise. Think of it as a short term sacrifice to reap the greatest long term benefit. The program is truly comprehensive with graded exposure supported by science that WILL get you back to your training routine before you know it! In these early phases, the less variables there are, the easier it is for you to learn what is and isn’t helping. At max, we’d only suggest simple aerobic/cardio exercise that does not aggravate your injury or training body areas not associated with your injury!

It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased.  We have had success stories with people running multiple programs at the same time, it just depends on what works for you and your tolerance/capacity to exercise!

In order to make sure you can access ALL of the products you have purchased under the same username – please make sure to use the same email address that you are currently registered under at checkout. Once purchased, your new program will be visible in the app!

Now! The current dilemma is when people have issues with their body – they’re not able to get the correct help when they need it most, timing is everything! This app is readily available to your fingertips on your mobile or desktop devices – anywhere in the world.

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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!

That’s right—we are so confident our product is amazing that we offer a 30-Day Money Back Guarantee to make sure you are 100% satisfied with every single aspect of your [P]Rehab Program experience!

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