Rehabilitation Redefined

Coach
Corey Southers

A monthly subscription to this team gives you an all-access pass to all of my programming.  You will be automatically set up on my Strength Redefined monthly programming, my Kettlebell Frenzy programming, and my Meaningful Mobility programming.

At any time during your active membership, feel free to request access to any of my other programs such as Foundational Strength, Bulletproof Your Back, One More Rep, or Extra Mile, etc - and whatever you would like will be added to your account as long as you maintain your membership.

This will give you the ability to vary your workouts with different implements, movements, and activities - but it will still follow the same framework across the board, thus not conflicting across programs.

Upon signing up, please allow 24 hours for access to all programs to be added to your account.

Your first week is free!

Features
7 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
As an all-inclusive access team // equipment needed can range from bodyweight only to full sets of KBs to full gym access.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Meaningful Mobility

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Quadruped Spinal CARs x 5 reps Seated Shoulder CARs x 5 reps on each side Quadruped Hip CARs x 5 reps on each side Quadruped Thoracic Rotation x 5 reps on each side

Monday
Meaningful Mobility

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Seated Spinal CARs x 5 each direction Standing Shoulder CARs x 5 each side 90/90 Hip Mobility ENG (use hands on the floor for assistance if needed) x 5 sequences on each side Kneeling Thoracic Rotation - x 5 sequences on each side

Monday
Strength Redefined

A

Tempo Conventional Deadlift

8, 8, 6, 6, 4

B1

Kettlebell Double Rack Elevated Lateral Lunge

5 x 6

B2

Double KB Z Press

10, 8, 6, 6, 6

C1

Cable Rotational Punch

5 x 8

C2

Shoot Thru

5 x 10

Tuesday
Meaningful Mobility

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Standing Spinal CARs x 5 each direction Prone Shoulder CARs x 5 each side Standing Hip CARs x 3 each side Kneeling Against Wall Thoracic Rotation #1 x 5 each side

Tuesday
Strength Redefined

Cardio Intervals

A

These are designed to be done with whatever cardio modality you prefer: row, bike, run, or ski - it is meant to be hard effort, so the total length of workout does not necessarily have to be all that long Perform a double TABATA (16 rounds of :20 work/:10 rest), alternating movements each round A. Row/bike/run/ski B. Mountain climber

Bonus finisher

B

10 rounds of a 50' heavy sled push or a plate push, meant to be performed at a "moderate" pace (not sprint, but not sluggish) - heavy enough to make it difficult Rest as needed between the pushes, examples of options in videos

Tuesday
Kettlebell Frenzy

A

Turkish Get Up.

5, 4, 3, 2, 1

B

Tempo Kettlebell Goblet Squat

5 x 6

Kettlebell Complex

C

Single arm swing + clean + push press 5-4-3-2-1-2-3-4-5 (5 swing + 5 clean + 5 push press one arm, switch arms, repeat, then 4 swing + 4 clean + 4 push press, etc) Progress weight each set if able

D

Double KB Hollow Hold

5 x 0:30

Wednesday
Meaningful Mobility

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Upper Thoracic Extension on Bench (use couch, coffee table, ottoman, etc) x 8 reps Standing Scapular CARs x 5 each direction, each side 90/90 Half-Opening x 5 each side Quadruped Thoracic Rotation x 5 each side

Wednesday
Strength Redefined

A

Barbell Reverse Lunge

10, 8, 6, 6, 6

B

KB Gorilla Row

12, 10, 8, 8, 8

C1

Single Arm Ring Hold

5 x 0:20

C2

Suitcase Carry.

5 x 200

D

Double KB Swing.

5 x 12

Wednesday
Kettlebell Frenzy

A

Single Rack KB Front Foot Elevated Reverse Lunge

10, 8, 6, 6, 6

B

Double KB Row

12, 10, 8, 8, 8

Kettlebell Complex

C

*RESET MOVEMENTS* Single arm KB swing + single arm KB clean 5 of each movement on each arm, 5 rounds, progress weight on each round to a heavy last round **Reset at the ground between each rep - example, single arm swing starts on the ground - swing - go back to the ground - then the clean starts from the ground - clean - back to the ground - then swing again, etc**

D

Kettlebell Windmill.

5 x 8

Thursday
Meaningful Mobility

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Cervical CARs x 5 each direction Sidelying Thoracic Rotation x 8 each side Blocked Standing Shoulder CARs x 3 each side Quadruped Hip Extension Holds x 5 each side, 5 seconds each hold (no lower back extension here)

Thursday
Strength Redefined

A

Quadruped Spinal CARs

3 x 5

B

Quadruped Hip CARs

3 x 5

C

Prone Shoulder CARs

3 x 5

D

Seated Thoracic CARs

3 x 3

E

Standing Hip CARs

3 x 3

F

Standing Shoulder CARs

3 x 3

Friday
Meaningful Mobility

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Brettzel x 5 each side Prone Shoulder CARs x 5 each side 90/90 Full Opening x 3 each direction Sidelying Thoracic Rotation x 5 each side

Friday
Strength Redefined

A

Strict Chin Up

5 x MAX

B

Box Squat

8, 6, 4, 4, 4

Kettlebell Complex

C

Single arm swing + clean + snatch 5 rounds: Round 1: Perform 5 single arm swing, then 5 clean, then 5 snatch, then switch arms without resting and do the same Round 2: 4 of each Round 3: 3 of each Round 4: 2 of each Round 5: 1 of each **Goal is to progress weight on each rep**

D1

TRX Rotation

5 x 6

D2

Lateral Push Up Walk

5 x 60

Friday
Kettlebell Frenzy

A

Half-Kneeling KB Overhead Press.

10, 8, 6, 6, 6

B

Russian KB Swing.

5 x 15

Kettlebell Complex

C

10 rounds each arm, progress weight each arm, switch on the fly with no rest Single arm KB clean + press + push press + jerk (video shows double KB)

D

Bear Crawl Pull Through.

5 x 80

Saturday
Meaningful Mobility

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Cervical CARs x 5 each direction Standing Scapular CARs x 5 each direction, each side Standing Hip CARs x 3 each side Kneeling Against Wall Thoracic Rotation #2 x 5 each side

Saturday
Kettlebell Frenzy

A1

Double KB Lateral Lunge

10, 8, 6, 6, 6

A2

KB complex #1

5 x 1

B1

Single Arm KB Thruster.

5 x 12

B2

Dead Stop KB Clean.

5 x 10

C

Farmer's Carry.

5 x 200

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Rehabilitation Redefined All Inclusive Programming
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Rehabilitation Redefined All Inclusive Programming
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Rehabilitation Redefined All Inclusive Programming
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Rehabilitation Redefined All Inclusive Programming