Total Body Tune-Up

Rehabit Performance

Coach

Brady Hutchinson PT, DPT

Kickstart your fitness journey with our 14-Day Total Body Tune-Up, designed to help you build a strong and resilient body while preventing common injuries. Crafted by expert Physical Therapists to provide you with essential rehabilitative exercises and strategies to create a solid fitness foundation. Our plan will help ensure you stay injury-free as you train.

The program breaks down each major body region and provides step-by-step mobility and strength interventions for each area. We conclude the program with a 3-day sample training program to help you better understand how to integrate the program into your training seamlessly!

$70

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Injury Prevention

The Total Body Tune Up is designed to identify and address movement imbalances and weaknesses that commonly lead to injury. By strengthening key muscle groups and improving mobility, the program helps you move more efficiently and reduces your risk of common overuse and strain injuries, keeping you active and pain-free.

Improved Mobility and Flexibility

This program includes targeted exercises that enhance joint mobility and muscle flexibility, allowing you to move more freely and with greater ease. Whether you're looking to improve your range of motion for athletic performance or everyday tasks, Total Body Tune Up helps you stay limber and agile.

Strength and Stability

A strong and stable body is the foundation for long-term fitness and injury prevention. Total Body Tune Up focuses on core strength, joint stability, and balanced muscle development, giving you the tools to support your body's movement patterns and protect yourself from injury during physical activity.

Quick and Effective Workouts

Designed for busy individuals, this 2-week program delivers effective, efficient workouts that fit into any schedule. Each session is designed to optimize your fitness and injury prevention in under 40 minutes, allowing you to build strength, improve mobility, and protect against injury without sacrificing time.

Features

"PT on Call"

Message a physical therapist with questions about the program.

Programming 7 days per week

Daily mobility and strength exercises broken down by each body region.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Easy access to daily sessions, exercise videos, and coach messaging through the TrainHeroic app.

Equipment

Required

Dumbbells // Bands or Cable Machine

Sample Week

Week 1 of 2-week program

Sunday

Cervical Spine Mobility & Stability

Cervical SNAG

2 x 5 @ 5

Cervical CAR

2 x 8

Chin Tuck

2 x 15 @ 3

Chin Tuck with Lift Off

2 x 5 @ 8

Chin Tuck with Rotation

2 x 5

Cervical Side Glide

2 x 10 @ 5

Cervical Extension Isometric

2 x 5 @ 10

Monday

Thoracic Spine Mobility & Stability

Thoracic Extension on Foam Roller

2 x 8 @ 5

T-Spine Reach

2 x 8 @ 3

Lat Stretch

2 x 5 @ 10

Half Kneeling Thoracic CAR

2 x 6

Prone I

2 x 10 @ 3

Prone W

2 x 10 @ 3

Resisted Thoracic Rotation

2 x 10

Trunk Rotation Feet Elevated

2 x 8

Tuesday

Shoulder Mobility

Supine Shoulder Stretch

2 x 5 @ 5

Prone Y

2 x 5 @ 10

Prone T

2 x 10

Prone Swimmer

2 x 8

Quadruped Scapula Controlled Articular Rotations

2 x 15

Scapula Push Up to Down Dog

2 x 5

High Plank with Reach

2 x 8

Wednesday

Shoulder Stability & Control

External Rotation Flow

2 x 5

Kettlebell Overhead Press

2 x 10

External Rotation to Overhead Press

2 x 8

Push Up to Renegade Row

3 x 6

Dumbbell Lateral Raise

2 x 8

Half Kneeling Windmill

3 x 6

Waiter's Walk

3 x 30

Plank with Reach

3 x 8

Thursday

Elbow & Wrist

Elbow Gapping Mobilization

2 x 5 @ 10

Band Wrist Mobilization

2 x 5 @ 10

Pronation/ Supination Stretch

2 x 3 @ 10

Wrist Curls

3 x 15

Reverse Wrist Curls

3 x 12

Band Pronation

3 x 15

Band Supination

3 x 12

Tendon Glides

3 x 4

Suitcase Carry

3 x 30

Terminal Elbow Extension

3 x 5 @ 5

Zottman Curls

3 x 5

Friday

Lumbar Spine

Child Post to Cobra

2 x 10 @ 3

WORLD'S GREATEST STRETCH

2 x 5 @ 5

Back Controlled Articular Rotation (CAR)

2 x 5

Dead Bug

3 x 8

Side Plank with Hip Abduction

3 x 12

Reverse Hyperextension

3 x 4 @ 5

Front Plank on Elbows

3 x 30

Half Kneel Chop

3 x 8

Waiter's Walk

3 x 30

Saturday

Hip Mobility

Couch Stretch (Hip Flexors)

3 x 30

Pigeon Stretch

3 x 4 @ 10

90/90 Hip Shifts w/ Lift

3 x 4 @ 3

Half Kneeling Adductor Stretch

2 x 5 @ 10

Hip Airplane

2 x 8

Long Sitting Hip Flexor Lift

2 x 6 @ 3

Hip Controlled Articular Rotation (CAR)

2 x 8

Coach

More from Rehabit Performance

Brady Hutchinson PT, DPT

As a Doctor of Physical Therapy, I integrate rehab principles into training programs for runners, weight lifters, and hybrid athletes. My approach focuses on injury prevention, functional movement, and optimizing performance. Whether you're recovering or enhancing fitness, I help you build strength, mobility, and resilience to move pain-free.

Don't Let Nagging Injuries Hold You Back

Gain the tools to self-manage small aches, pains, and injuries before they keep you from training. Eliminate pain and unlock your potential.

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FAQs

Who is this for?

Everyone! While this program is designed for people who have dealt with injuries and want resources to manage them on their own, Total Body Tune Up is an excellent starting point for individuals who want to start training but are concerned about getting injured.

How much guidance will I get?

While the program is self-guided, all users will have the opportunity to message Coach Brady with questions.

How do I know this program is right for my body?

Everyone's body moves a little different, this is why we built the program centered around controlled mobility. Meaning, we emphasize a combination of mobility and strength to best support joints and reduce risk for injury. Whether you lack flexibility or are hypermobile, we've got you covered.

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