Rebuild 1.0 is for anyone wanting to rebuild their body from the ground up - whether you're dealing with ongoing nagging pain or injury, or you simply want to reset your base and address what's almost always missing: stability, control, and mobility. Because loading a body that's compensating only reinforces the compensation, and that's what leads to trouble down the line. We earn the foundation first, then load it.
TRAINING STYLE:
StabilityMobility
FOCUSES ON:
Full Body
PROGRAM GOAL:
Rebuild from the ground up. Rebuild 1.0 builds the foundation that has to exist before heavy loading - stability, control and mobility. Phase 1 of the Rebuild series: restore quality movement and meet your body where it is, so you can load with confidence later.
WHO THIS IS FOR:
For anyone rebuilding from the ground up - coming back from pain, stuck in the flare-rest cycle, or repeatedly tweaking the same spot - who wants to train again without setbacks. If you need stability, control and mobility before loading heavy, start here. Phase 1 of the Rebuild series; progress into 2.0 when your foundation is solid.
WHAT IS THIS PROGRAM:
Phase 1 of the Rebuild series - for rebuilding from pain, not resting through it. The focus is stability, control and mobility: the foundation before heavy loading. 8 weeks, two 4-week blocks, progressed by reps, sets, range or control. Train 3 DAYS: Mon Upper, Wed Full Body, Fri Lower Foundations. Each day = a 10–15 min Prep + a 45–60 min Rebuild Session.
SAMPLE SESSIONS:
1
Upper Prep
5 Exercises
SESSION DESCRIPTION
Start here. Today's prep opens up your shoulders, thoracic spine, and upper body — the joints and patterns most often locked down in people with pain. Take 10–15 minutes here. Move with intent, not speed. The end of each prep transitions into core stability work — focus on quality reps and clean patterns across every rep. We're not working into fatigue here; we're priming the system.
A)
Treadmill
1x2:00
B1)
Side Lying Thoracic Windmill With Weight
2x8
B2)
90/90 DB Chest/Shoulder Opener
2x5
B3)
Banded Axial Rotations In Shoulder Extension
2x8
C)
Quadruped Adductor Squeeze Hip Raises
2x5
2
Block 1 Week 1: Upper Foundations
6 Exercises
SESSION DESCRIPTION
Welcome to Rebuildr's Rebuild Program. Designed for anyone wanting to rebuild from the ground up. The focus of Rebuild 1.0 is stability, control, and mobility — the foundation that has to exist before heavy loading enters the equation.
For the duration of these 8 weeks, you will progressively build your foundation through 2x 4 week blocks of movements that we will progress via reps, sets, range, or control each week.
Week 1-4 = Block 1
Week 5-8 = Block 2
Monday = Upper Foundations
Wednesday = Full Body Foundations
Friday = Lower Foundations
Each day will have 2x sessions:
1. Prep (start here - this should take no longer than 10-15 minutes)
2. Rebuild Session (after prep, commence your session. This should take no longer than 45-60 minutes).
This week is about meeting your body where it is. For each movement, focus on control over load — choose a load (or no load at all) that lets you move through the full range with quality, without compensation, and without pain. If something feels "off," scale back. We're not chasing intensity here; we're rebuilding the patterns that have been missing. Prioritize movement quality over everything else.
A1)
Bear Position Serratus Clocks
3x00:20
A2)
Seated Slow Eccentric Lat Pulldown
3x6
B1)
Bottoms Up SA KB Chest Press
3x6
B2)
Bird Dog Row
3x8
C1)
Modified Plank With Unilateral Press And Adduction
Every movement in your training session can include a demo video, so there is less guessing around what to do or how to do it.
Delivered through Rebuildr
Delivered through the Rebuildr app, which lets you log your workouts easily, helping you track your progress and stay on course with simple, step-by-step guidance.
