You’ve been cleared. Now it’s time to rebuild.
Get back in the gym with confidence and stay there.
After an injury, “cleared for activity” doesn’t mean “ready to go.” This 12 week program is built specifically for people navigating that gray zone where pain, fear, or inconsistent progress hold you back from fully returning to training.
🔹 Program at a Glance
Duration: 12 Weeks
Format: Weekly 1-on-1 Coaching Calls + Flexible Programming + Direct Messaging Support
Goal: Restore strength, structure, and gym confidence after injury
🧩 Phase Breakdown + What You Will Get
Phase 1: Foundation & Assessment (Weeks 1–2)
Rebuild from the ground up
Movement & mobility assessments
Training clearance review + waiver collection
Time & Energy Audit Worksheet completion
Short- and long-term goal setting
Light, low-impact training using Flexible Strength Splits (Level 1)
What You Will Get:
✔️ Weekly 1-on-1 Coaching Call (45–60 min)
✔️ Personalized Rebuild Routine Blueprint (initial version)
✔️ Flexible Strength Splits (Level 1)
✔️ Messaging access for form checks, schedule tweaks, etc.
Phase 2: Rebuild & Progression (Weeks 3–6)
Gain strength, confidence, and consistency
Progressive overload, safely scaled
Form and technique refinement
Recovery strategy integration (nutrition, sleep, mobility)
Custom training frequency based on energy feedback
What You Will Get:
✔️ Weekly 1-on-1 Coaching Call (progress review + updates)
✔️ Flexible Strength Splits (Level 2)
✔️ Habit tracking via the Rebuild Routine Blueprint
✔️ Midweek text check-ins or adjustments
Phase 3: Strength & Confidence (Weeks 7–10)
Return to strength training without the fear
Introduce moderate-intensity compound lifts
Increase volume & movement complexity
Mental coaching to overcome gym anxiety
Time & energy system refinement
What You Will Get:
✔️ Weekly 1-on-1 Coaching Call (performance + mindset)
✔️ Flexible Strength Splits (Level 3)
✔️ Time & Energy Audit Worksheet revisited
✔️ Messaging for accountability, check-ins, and tweaks
Phase 4: Independence & Maintenance (Weeks 11–12)
Leave stronger than when you started and with a plan to stay that way
Review progress + finalize long-term strategy
Learn how to self-adjust programming
Build sustainable training/recovery systems
Create a 3 month maintenance roadmap
What You Will Get:
✔️ Final 1-on-1 Coaching Call (wrap-up + planning)
✔️ Bounce-Back Planning Pack (checklists, planners, modified splits)
✔️ Personalized long-term maintenance plan
✔️ Optional continued messaging support
🛠️ Core Program Tools & Support
Rebuild Routine Blueprint: Your step-by-step comeback system
Flexible Strength Splits: Phased, adaptable gym programming
Time & Energy Audit Worksheet: Align training with real-life demands
Bounce Back Planning Pack: Habit trackers, planning templates, modified splits
Direct Messaging Support: Adjustments, motivation, and real-time feedback
✅ By the End of 12 Weeks, You’ll Have:
A safe, structured return to gym plan with no guesswork
Rebuilt strength, mobility, and stamina
Increased confidence in your body and abilities
Tools to manage fatigue, recovery, and life stress
A long-term training system you can keep using
