You’ll get a 12 week plan that builds real, transferable strength for your sport not just bigger lifts. Start with hip mobility, hip stabilizers, and foundational strength, then progress to stronger single leg work, confident cutting, controlled deceleration, and more powerful jumping and landing. It’s built around how field sports demand your body move, with gym and home options using dumbbells and bands.
TRAINING STYLE:
StrengthStabilityMobility
FOCUSES ON:
Injury and Pain RehabHipsKneesFull Body
PROGRAM GOAL:
Train more efficiently by moving the way you actually do on the field: side to side, on one leg, twisting through cuts. Not just squatting and pressing in a straight line. Strength built in these patterns is what keeps you in the game, not on the injury bench.
WHO THIS IS FOR:
For field sport athletes (frisbee, soccer, football) who either hit the gym 2-3x/week but do the same routine, or want to start training at home and don't know where to begin. If you keep getting the same injuries, this replaces the random workout with a plan that actually helps your game.
WHAT IS THIS PROGRAM:
A 12 week plan in 3 progressive phases: movement quality, then strength, then power. Train 3x/week: one leg day, one full body athletic day, and one optional upper day that won't derail your recovery for game days. Works at a commercial gym or at home with just dumbbells and bands.
REQUIRED EQUIPMENT:
Mini BandResistance BandDumbbellKettlebellBarbell
SAMPLE SESSIONS:
1
Lower Body 1
10 Exercises
SESSION DESCRIPTION
Week 1-4: Build Capacity & Movement Quality
Foundational lower body training focused on mobility, single leg control, and basic movement patterns. Light plyometric intro rebuilds tendon capacity and movement confidence before we load harder. Fully doable at a commercial gym or at home with dumbbells and bands.
What is RPE?
RPE (Rate of Perceived Effort) is how hard a set felt, on a scale of 1-10. Use it to guide how much weight to lift each session.
10: Max effort. You couldn't have done another rep
9: You could've done 1 more rep, no more
8: You could've done 2 more reps
7: You could've done 3 more reps
5-6: Warm-up weight, easy effort
1-4: Very light, barely challenging
I help recreational athletes with recurring injuries stop the cycle of resting then returning to sport & getting hurt again, to build the strength they need to keep playing past their 50's.
Profession:
Physical Therapist
Location:
Toronto, Canada
Languages:
English
Accepts Clients:
Online
TRAINING STYLE:
StrengthStabilityMobility
SPECIALISES IN TRAINING:
Injury and Pain RehabHipsKneesFull Body
Every workout and training phase is organized so you know what to complete each week.
Video Demos
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.
