Prehab Pro: Full Body

The Movement Collective

Functional Fitness, Functional Training, General Fitness
Coach
Lee Pinkham

Choosing Prehab Pro means investing in a program developed by a doctor and coach who understands the importance of balanced training. Unlike generic workout plans that often neglect the critical accessory work needed to support your primary workouts, Prehab Pro focuses on building strength in the muscles that stabilize and support your body. This proactive approach helps you avoid common injuries that can sideline your fitness journey, allowing you to stay active and enjoy the benefits of a healthy lifestyle.

Many people face challenges from injuries caused by imbalances or lack of proper conditioning, leading to frustration and setbacks. Prehab Pro addresses these issues by providing targeted exercises that improve mobility, strengthen weaker areas, and promote long-term joint health.

By joining Prehab Pro, you’ll gain access to a program that prioritizes your well-being, helping you move better and feel stronger in your everyday activities. Don’t settle for routine workouts; choose a program that empowers you to take control of your health and wellness. Elevate your fitness journey with Prehab Pro, and enjoy the benefits of a healthier, more resilient body.

$20 / mo
Get Prehab Pro: Full Body
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Improved Performance and Longevity
The accessory work complements your training regimen, helping you move more efficiently and build strength in key areas for better overall performance.
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Easy Integration
Prehab Pro's three-day-per-week structure is designed to seamlessly fit into your current training routine without adding unnecessary volume or fatigue.
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Ongoing Support
As a monthly subscription, the program evolves with you, offering continuous updates and support to ensure you're always progressing and staying injury-free.
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Time-Efficient Workouts
With just three days of accessory work each week at 15-25 minutes each, Prehab Pro fits seamlessly into your existing routine without overwhelming your schedule.
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Expert Injury Prevention
As a doctor and coach, Lee brings a unique skillset to Prehab Pro, designing exercises that target weak areas, improve mobility, and reduce the risk of injury with expert precision.
Features
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Programming 3 days per week
15-25 minutes, 3x/week accessory program designed for all gym-goers looking to prevent injuries, improve performance, and improve longevity.
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Exercise Video Guidance
All exercises come with access to our YouTube Shorts library with videos providing step-by-step instructions for each exercise.
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Delivered through TrainHeroic
We use Train Heroic for seamless workout access, progress tracking, and accountability, ensuring you stay organized and on track throughout Prehab Pro
Equipment
Required
A Good Attitude!
Recommended
Barbell // Dumbbells // Kettlebells // Sled // GHD
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
P1: Week 4 Day 1

A

Bulgarian Split Squat (BSS)

2 x 8

B

Copenhagen

C1

90/90 with lift offs

3 x 5

C2

Handcuff to Rotation

12, 10, 8 @ 0 lb

C3

Glute Ham Raise

3 x 7

D

Elevated Pigeon Stretch

1 x 2:00

Tuesday
P1: Week 4 Day 2

A

SA DB High Pull

3 x 8

B

1-Arm DB Row

12, 10, 8

C1

Externally Rotated Ring Plank

3 x 20

C2

DB Farmer's Carry

3 x 50

C3

Reverse Nordics

3 x 8

D

Full Saddle Stretch

1 x 3:00

Thursday
P1: Week 4 Day 3

A

GHD - Pause @ Parallel

Flex Friday #1.4

B

3-4 Rounds 10/10 DB/KB Single Leg RDL 10/10 DB/KB Side Bends 5 supinated chin-ups :15 supinated Bar Hang Choose a challenging weight that is difficult but does not compromise stability/balance. If you cannot to the chin-ups, modify to a supinated ring row or band assisted chin ups.

Coach
More from The Movement Collective
coach-avatar Lee Pinkham

D.C., A.R.T., CF-L1 Dr. Lee works with athletes all over the world offering remote coaching services. On-site in Jacksonville, Florida, he works closely with CrossFit Games athletes such as Dallin Pepper & Fee Saghafi. His love for musculoskeletal anatomy, fitness, & coaching has cultivated what is a unique, but specific approach to training.

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Ready to Elevate Your Training?

Prehab Pro, created by a doctor and coach, is the key to unlocking better performance, injury prevention, and long-term resilience. Join today to move smarter, train harder, and stay healthier with expert-driven accessory work tailored for athletes like yo

Get Prehab Pro: Full Body
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FAQs
Who is Prehab Pro For?
Prehab Pro is designed for any gym-goer who is looking to prevent injuries, enhance mobility, and improve performance through targeted accessory work.
How Many Days a Week is the Program?
The program includes three days of accessory work each week, specifically designed to complement your regular training routine without adding unnecessary volume.
What Equipment Do I Need?
You'll need basic gym equipment such as resistance bands, dumbbells, kettlebells, and access to a barbell for certain exercises. Everything is adaptable based on your setup.
Is It Hard?
The program is designed for athletes of all levels, with exercises that can be modified to match your fitness level and ensure you progress safely and effectively.
How Long Does It Take?
Each workout will take approximately 15-25 minutes, making it easy to fit into your training schedule without overwhelming your day.
Can I do the workouts on back-to-back days?
Yes, you can perform the workouts on back-to-back days if that fits your schedule and training goals.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Prehab Pro: Full Body
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Prehab Pro: Full Body
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Prehab Pro: Full Body
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Prehab Pro: Full Body
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