Overhead Crossfit Accessory Work [P]rehab Program

Supercharge Crossfit Fitness Anytime, Anywhere

This 3-month Physical Therapy & CrossFit Accessory Fitness Program is available now, through our revolutionary [P]rehab on-demand app!

Start Your 7-Day Free Trial

Program Details

Description

You’re part of a community that has taken the leap to take control of your outcome! As athletes and doctors of physical therapy, we love your motivation, discipline, and are here to keep you going! You want to keep pushing yourself, reaching your goals and unlocking potential but your limiting factor is those testy overhead movements. You want to be able to respond to workouts vs reacting when the train falls off the track or maybe you’re sick of the clock saving you in those WODs with overhead movements, such as handstand push-ups! Let’s turn that worry into work to give you the confidence to know that you can not just complete but absolutely crush all overhead movements that you face in every single WOD!!!

This is a performance program specific to improving overhead performance for CrossFit athletes, olympic weightlifters, general weightlifters, or fitness athletes! If dealing with any neck, shoulder, mid back pain or significant mobility deficits check out our Rehab/Prehab programs!

If this program is too challenging for you, check out Overhead Mobility!

If you are looking for more of a challenge, check out Fitness Gym Edition!

Instructors

The Prehab Guys

Duration
12 weeks

Frequency
3x/week

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

Program Schedule

Week 1

To excel with movements at the top of the movement pyramid you must first master the widest part of the pyramid, the base, the FUNDIES! You take on rep schemes meant to build capacity and endurance, chipping away to create a balanced scapulothoracic muscular complex.

You learn the balance between training and recovery, CRUCIAL for longevity of training. Your core meets a new challenge as we are after building the foundation and you’re introduced to the challenge of a bottoms-up weight (DB/KB) position! Lastly, we cannot leave leg balance out of the equation. Learn how to help create leg balance while training your shoulder complex at the same time.

You progress the snow angel challenge to now a sitting position up against gravity. This is a great challenge to see where your overhead mobility and stability is at! You are introduced to the strengthen to lengthen concept for those powerful Lats and pecs using a table top pull over, keeping the goal of creating a balanced shoulder complex.

You will be progressing bottoms-up carries to the full overhead position. Staying on the mission of overall foundational balance for overhead movements, you learn how to train single leg squats and the shoulder complex at the same time!

You have cultivated a strong balanced system in the previous 4 weeks, now you start seeing what your overhead stability looks like! Horizontal pulling intensity is ramped up and overhead pressing now turns from isometric to concentric/eccentric contractions! The program now takes on 2 work days and 1 active recovery day.

You learn what creates a successful vertical press with overhead movements. You meet a new stability challenge via earthquake push-up plus to train the serratus anterior and start getting further upside down with the first Pike hold in the program! Day 3 we will work on decrease internal load to help your recovery efforts.

You challenge the hollow hold position while lengthening the lats at the same time! Overhead work is further progressed to introduce you to further stability challenges via earthquake weight (DB/KB) presses!

You begin completing moving through a pike push up for the first time. Don’t worry, it’s not just a pike push up on day 2. Purposely put at the end of the circuit to see how form holds up once the lactic acid burn begins!

4 weeks left and they are guaranteed to not just overhaul your overhead stability but bring about new challenges! Overhead pressing ramps up because you have built the foundation in the past 8 weeks for efficient vertical forces. Bodyweight leg movements are superset with OH press work, giving the lactic acid nowhere to run away to and ohhhh yeah… wall walks and double unders make an appearance with a slight twist to challenge! You will not just take this on with fatigued shoulders but core fatigue also on day 2. Last but not least day 3 is all about recovery.Get ready to work!

Phewww last week day 2 got spicy huh! This week the spice is a little less but the complexity increases! Day 1 you take on an overhead press in an overhead squat position via sotts press. Day 2 you take on wall support facing handstand pushups, forcing you to stay vertical and not getting away with a big arch in the back to complete those reps! Okay.. a little spice is added in to make sure you maintain integrity under fatigued conditions! Day 3 we take the next steps with gratitude and positive self talk series.

You need overhead accessory work in various leg positions and this week has got you covered! Day 1 you take on earthquake overhead pressing in a split stance position coupled with squats of course to improve capacity under fatigue. In Day 2, you work on assuring you have taken care of limb dominance by performing asymmetrical handstand push ups under some fatigue. Lastly, what kind of accessory program would it be if burpees were not included!

It’s the last week! Day 1 Brings back the Sotts press with increased volume and demands superset with a split jump lunge. On day 2, you take on further challenges with handstand pushup variation while the core and shoulders stay busy with a functional but challenging circuit.

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

image

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.

image

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.

image

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.

image

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.

image

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.

image

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.

image

[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.

image

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.

image

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

Overhead Crossfit Accessory Work [P]rehab Program

  • This is a performance program specific to improving overhead performance for CrossFit athletes, olympic weightlifters, general weightlifters, or fitness athletes! If dealing with any neck, shoulder, mid back pain or significant mobility deficits check out our Rehab/Prehab programs! If this program is too challenging for you, check out Overhead Mobility! If you are looking for more of a 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!
    • Foam Roller, Resistance Band, Bench, Weight (DB/KB), Wall Support, Box, Lacrosse Ball, Stability Ball, Barbell, Weight Plates, Jump Rope

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.

  • Currently, the Prehab App is only offered in English. We aim to provide high-quality content, which includes professional tutorials and guided exercises. Expanding to other languages is something we may explore in the future only if we can maintain our level of content!

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

     

Fix or prevent overhead stability issues for a fraction of the cost of in-person PT