Rebuild 2.0 is the bridge back to load. Building on the stability, control, and mobility you established in 1.0. This program reintroduces strength training - preparing your body for what comes next. We're not chasing PRs here; we're re-teaching your body to handle load with the clean patterns you've built.
Your bridge back to load. Rebuild 2.0 reintroduces strength training in a controlled, progressive way - rebuilding strength on top of clean, controlled patterns without skipping ahead. Phase 2 of the Rebuild series.
For people ready to bring load back - whether you're stepping in fresh from Rebuild 1.0 or coming straight into 2.0. If you've restored clean, controlled movement and want to rebuild strength progressively without maxing out, this is your phase - especially if you're building back on the back end of pain. Phase 2 of the Rebuild series.
Phase 2 of the Rebuild series - your bridge back to load, reintroducing strength on clean, controlled patterns. 8 weeks, two 4-week blocks, progressed by reps, sets or load. Train 3 days: Mon Lower Strength, Wed Upper Strength + aerobic conditioning, Fri Posterior Strength. Each day = a 15–20 min Prep + a 45–60 min Rebuild Session.
5 Exercises
SESSION DESCRIPTION
Start here. Today's prep wakes up your hips, glutes, ankles, and core — the foundation of every lower body lift. Take 15-20 minutes here. Move slowly and intentionally. (*Reduce set numbers if it is taking you longer than 20 minutes*).
Treadmill
1x2:00
Side Lying Thoracic Row (Pretzel Position)
2x8
Tall Kneeling Hip CAR to Hip Hinge
2x4
Eccentric Closed Chain Hip Flexor On Box
2x5
Modified Plank With KB Slide Up
2x6
5 Exercises
SESSION DESCRIPTION
Welcome to Rebuild 2.0. Whether you're stepping in fresh from Rebuild 1.0 or coming straight into 2.0, this program is your bridge back to load — reintroducing strength training in a controlled, progressive way. The focus is rebuilding strength on top of clean, controlled patterns, without skipping ahead. For the duration of these 8 weeks, you will progressively build strength through 2x 4 week blocks of movements that we will progress via reps, sets, or load each week. Week 1-4 = Block 1 Week 5-8 = Block 2 Monday = Lower Strength Foundations Wednesday = Upper Strength Foundations + Aerobic Conditioning Friday = Posterior Strength Foundations Each day will have 2x sessions: 1. Prep (start here - this should take no longer than 15-20 minutes) 2. Rebuild Session (after prep, commence your session. This should take no longer than 45-60 minutes). A note on load: Rebuild 2.0 is not about maxing out. The focus is maintaining control and form under load. Select a load that leaves 2-3 reps in the tank — one that lets you own every rep with clean technique. If you're rebuilding on the back end of pain, scale back further. If pain shows up mid-movement, drop the load, reduce the range, or sub the movement out — quality always wins over load. Your strength sessions should take ~45 minutes, no more than 60 minutes. If it is taking you longer than 60 minutes, reduce set or rep numbers.
Hip Axial Rotation in Side Plank
3x5
Goblet Box Squat
3x8
Cable RDL
3x6
Copenhagen Plank Short Lever
3x00:20
Bulgarian Split Squat Internal Rotation Bias
3x6
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 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.
