Specialized programs for post-injury recovery and injury prevention (prehab). Focus on restoring mobility, stability, and movement quality with controlled progression.
⏱️ 45 min per session📅 3x per week🏋️ bodyweight, light_dumbbells, bands
beginner
Sample Programs
Rehabilitation
8 weeksbeginner
Post-injury recovery and injury prevention.
Safe, controlled training focusing on restoring mobility, stability, and movement quality.
Day 1 - Lower Body Rehab
#
Exercise
Sets x Reps
Notes
1
Glute Bridge
3x15-20
Activation focus.
2
Sled Leg Press
3x15
3
Standing Leg Curl
2x15-20
4
Standing Leg Curl
2x15-20
Light, high reps.
Day 2 - Upper Body Rehab
#
Exercise
Sets x Reps
Notes
1
Push-Up
3x12
Mobility and activation.
2
Dumbbell Bent-Over Row
3x15-20
Light resistance.
3
Dumbbell Shoulder Press
3x12-15
Mobility work.
4
Dumbbell Lateral Raise
3x10-12
Postural work.
Day 3 - Full Body Stability
#
Exercise
Sets x Reps
Notes
1
Plank with Twist
3x30-45sec
2
Glute Bridge
3x10-12
3
Dead Bug
3x8-10
4
Glute Bridge March
3x15
Rehabilitation
8 weeksbeginner
Post-injury recovery and injury prevention.
Safe, controlled training focusing on restoring mobility, stability, and movement quality.
Day 1 - Lower Body Rehab
#
Exercise
Sets x Reps
Notes
1
Glute Bridge
3x15-20
Activation focus.
2
Sled Leg Press
3x15
3
Standing Leg Curl
2x15-20
4
Standing Leg Curl
2x15-20
Light, high reps.
Day 2 - Upper Body Rehab
#
Exercise
Sets x Reps
Notes
1
Push-Up
3x12
Mobility and activation.
2
Dumbbell Bent-Over Row
3x15-20
Light resistance.
3
Dumbbell Shoulder Press
3x12-15
Mobility work.
4
Dumbbell Lateral Raise
3x10-12
Postural work.
Want This Program Personalized?
UltraFit360 adapts this program to your goals, tracks your PRs, and gives weekly AI coaching reports.