Rehabilitation Redefined

Coach
Corey Southers

Get your first 5 workouts for free!

This monthly subscription program provides workouts 5 days per week - 3 strength-based workouts, 1 cardio/interval-based workout, and 1 mobility-based workout.

These workouts have been intentionally designed to provide a mix of strength and mobility activities - targeting all of the major movement patterns of the major muscle groups and joints.  You may be familiar with many of the movements while others might be new to you; however, all of the movements will have a video example that you can follow in the mobile app itself.  

The ultimate goal of the program is to offer an overall, total body strength approach intended to help build real-world strength and ability.

As each month progresses, you will see that in week 3 of the current month of programming there will be a few new strength movements you encounter.  Those movements will be a big part of the following month's programming.  Each month will build on the previous month so that we keep you progressing forward toward your goals. 

Workouts are designed to be completed in 45 minutes to an hour - ideally with access to a gym.  Modifications are offered for some movements if you have no gym access!

Get started on your free 7-day trial today!

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Barbell and platesDumbbellsKettlebellsBenchAt least one piece of cardio equipmentMedicine ball/slam ballBands/cable machineAlso helpful:SledPlyo boxTRX/rings
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-02-01

A

Barbell Hip Thrust

6 x 5

B

Double KB Lateral Lunge

5 x 6

C

Half-kneeling Landmine Overhead Press.

5 x 6

D1

Landmine Rotation

5 x 10

D2

Double KB Hollow Hold

5 x 0:30

Monday
2021-02-02

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
2021-02-03

A

Barbell Front Foot Elevated Reverse Lunge

6 x 4

B

1-Arm DB Row

5 x 8

C

Turkish Get Up.

6 x 1

D1

Split Stance Paloff Iso Hold

5 x 0:20

D2

Farmer's Carry.

5 x 150

Wednesday
2021-02-04

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

Thursday
2021-02-05

A

Lat Pulldown

5 x 10

B

90/90 KB Sit to Stand.

5 x 8

C

KB Goblet Squat.

5 x 6

D1

Seated Vertical Jump

5 x 5

D2

Bear Crawl Pull Through.

5 x 30

Lat Pulldown Alternatives

E

Click for videos of these A. Eccentric pull up (sets of 3 instead of sets of 10 if choosing this option) B. KB/DB pullover on bench

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Strength Redefined - Monthly Subscription
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Strength Redefined - Monthly Subscription
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Strength Redefined - Monthly Subscription
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Strength Redefined - Monthly Subscription