Upper Body Performance Program 2

Improve Athleticism & Supercharge Upper Body Performance Anytime, Anywhere

This 2-month Upper Body & Core Strength & Conditioning Program is available now, through our revolutionary [P]rehab on-demand app!

Start Your 7-Day Free Trial

Program Details

Description

Improve your upper body performance with this level two, 8-week program. Compared to level 1 this version turns up the complexity and intensity a bit. You will be performing higher levels of med ball slams and toss variations along with upper body plyometrics to train power. Strength training intensity is also increased with our favorite rowing, pulling, carries, and pressing patterns that not only will overhaul your upper body performance but will do so safely. The arm farm also continues in level 2, no way we were leaving that out!

Instructors

The Prehab Guys

Duration
8 weeks

Frequency
3x/week

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

Program Schedule

Week 1

Starting off right with the Incline Shoulder Tap and move into alternating med ball slams in a split stance position. You take on a push press; use those hips to help you drive that heavy weight up overhead, and an overhead dumbbell press EARTHQUAKE style to challenge your stability. Vertical pushing lets us balance it out with vertical pulling and end that circuit with some more overhead stability via bottoms up carry. Your triceps are not forgotten at the tail end!.

Spicing up this week with the Floor Russian Dip! Curious as to what that is? Better get started to find out! Med Ball slams are progressed adding a curtsey lunge in and then the landmine comes out. Overhead press, rowing, chest press – all with the landmine this week. Finish it out with some heavy farmer carries and bicep curls.

Animal crawl time – this week you get to be a bear! Med Ball power training is switched up to scoop tosses and then it’s on to some high pulls. For strength training you take on a single leg bridge with a chest press and 3-point dumbbell row; don’t be afraid to go heavy here! Finish it off with offset carries for core and grip strength and then serve up some burn to those triceps.

Reverse those bear crawls this week! Do your best to keep your core engaged and tight on this one. Med balls move to shot put throws and then the obliques take on another challenge. Strength wise, you went heavy last week so this week we thought it’d be nice to give you some banded recovery work but know a challenge dead hang is still included! Finish it out hammering out some hammer curls. 

No crawling this week but dragging does occur via kettlebell pull throughs further challenging that core. Med Ball slams are back  using an alternating rainbow slam. Next, single arm kettlebell swings are used to prep you for upcoming cleans in week 6. Strength takes on one of our favorite deadlift variations: suitcase deadlift, hope your grip is ready for this! Lastly, fully overhaul any grip strength you got left with a spherical grip kettlebell carry. Accessory work, yes please. Bicep curls and posterior  (back of the body) trunk training coming up.

Bottoms up for the pike shoulder taps, followed by more power to the Med Ball slam. As promised, you complete a power clean with the kettlebell. Let’s get those upper traps singing with upright rows. Dead hangs take on the challenge of one arm; note any differences you feel side to side with this one. Tricep action in accessory, oh yeahhh!

Take on a new push up challenge and Med Ball throw this week. The landmine also returns for some pressing movements and grip strengthening. Mixed in between those vertical presses you visit pull-ups; feeling up for a challenge? Take on Single Arm Pull-Ups; one hand on the bar the other on a loop or resistance band. Accessory work goes back to the biceps!

Revisit the power clean this week and add in a press! Push ups are also advanced to the earthquake version and Med Ball throws get more power behind them with a double hop technique. The rowing pattern is also progressed by adding in a trunk rotation with it – yes, it’s okay to do and will transfer to functional activities in your daily life! Lastly, take on the horizontal kettlebell carry to see how far your grip and forearm musculature has come and finish out with some tricep work.

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

Upper Body Performance 2 [P]rehab Program

  • This is a performance program specific to training the entire upper body! If dealing with any discomfort check out our body region Rehab and/or Prehab programs. If this program is too challenging for you, check out  Shoulder Prehab! If you are looking for more of a challenge, check out Upper Body Performance Level 2!!

  • 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!
    • Resistance Band, Bench, Medicine Ball, Weight (DB/KB), Pull-Up Bar, Foam Roller, Lacrosse Ball, Stability Ball, Barbell, Landmine Setup.

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

     

Improve athleticism & performance for a fraction of the cost of in-person PT