Momentum Rebuild

A 90-day plan to get strong again—without the guesswork. Rebuild helps you return to strength training with intention, relearn foundational movements, and train for the life you want.

It’s time to become the version of yourself you’ve wanted to be—stronger, more confident, and moving with purpose.

Get to know rebuild

  • We built Rebuild for people who are ready to move forward with intention.

    • You’re not brand new to movement, but you’re coming back after time away—whether life got busy, injuries piled up, or you just lost momentum.

    • You’re willing to work hard, but you want to make sure your effort builds something meaningful—not just more soreness and sweat.

    • You’re tired of starting over, of feeling stuck, and of not having a plan that feels built for you.

    • You want your strength to show up in real life—not just in the gym.

    This is the plan we’d give our own patients, family, and friends who say:

    “I want to feel strong again. Where do I start?”

  • Most people don’t fail because they don’t care. They fail because they get overwhelmed, confused, or stuck trying to piece it all together.

    We take care of that for you.

    This Blueprint is built by Doctors of Physical Therapy who’ve seen the same challenges over and over—and know exactly what works.

    You don’t have to wonder what to do next.

    You don’t have to build your own plan.

    You just show up. We’ll handle the rest.

  • ✅ 90-day progressive strength plan (3–4 days/week)

    ✅ Warmups, cooldowns, and mobility built in

    ✅ Demo videos for every movement

    ✅ Weekly guidance inside a structured app experience

    ✅ Printable PDF backup if you prefer training off-screen

    ✅ Optional cardio and recovery sessions for added flexibility

    Foundations helps you start where you are and build week by week—no more second-guessing your next move.

  • 🏠 A small space at home for Weeks 1–4

    🏋️ Access to a basic gym setup by Week 5 (machines, dumbbells, or kettlebells)

    📱 A phone or computer for app-based tracking and demo videos (PDF printable options as well)

    🗓️ 3–4 days a week to train with intention

    💪 A willingness to build strength that lasts

    • Strength you can feel—and use

    • A renewed connection to your body

    • Confidence in your next step

    • A foundation that will carry you forward, wherever your training leads

    • A sense of momentum, built with intention

your 90 day transformation

Every Blueprint follows our proven 3-phase progression:

phase 1: prime

Lay the foundation. Rebuild strength, mobility, and control using bodyweight and simple tools. This phase primes your body for what’s ahead and reintroduces confidence in movement.

phase 2: progress

Build forward momentum. Start training with machines and free weights to develop real-world strength, improve efficiency, and increase your capacity for more demanding movement.

phase 3: perform

Move with purpose. Integrate everything you’ve built. This final phase challenges you with higher-demand lifts, dynamic control, and performance that carries over into everyday life.

FAQs

Do I need a gym to do this program?

Not to start. Rebuild begins with four weeks of bodyweight and simple tool-based training you can do at home. Starting in Phase 2, we introduce gym equipment like machines and dumbbells. You’ll have time to ease in before stepping into a gym.

A suggested equipment list will be provided in your welcome kit.

How long do I get access to the program?

You’ll get lifetime access to all included materials:

  • Full use of our programming app (TrainHeroic) to track your workouts, view video demonstrations, and connect with other Blueprint members.

  • A downloadable PDF version of the entire program, yours to keep.

  • Onboarding guides to help you progress exercises and adjust weights independently, now and in the future.

What if I haven’t worked out in a long time?

Rebuild is for people who are ready to start training again after a long break, injury, or inconsistent movement. It’s about building momentum — not just muscle. This program restores your movement confidence, strength, and energy in a way that’s actually sustainable.

what is included in each phase?

  • Phase 1: Prime — Foundational movement, strength, and mobility using bodyweight and light tools

  • Phase 2: Progress — Transition to gym-based training with machines and free weights

  • Phase 3: Perform — Higher-demand lifts, dynamic control, and training that prepares you for real life

Is this physical therapy?

No. This isn’t rehab. Rebuild is a performance-based strength and movement program built by a Doctor of Physical Therapy. You’ll challenge your body, but in a way that respects where you’re starting from.

CAN I REPEAT THE PROGRAM MORE THAN ONCE?

Absolutely. Many people go through the phases more than once, either to reinforce their foundation or push further in later phases. Since you have lifetime access to the Blueprint, you can revisit the training as often as you like.

You’ve waited long enough. Let’s build something that lasts.

If you’re ready to stop starting over and build a body you can trust, Momentum Rebuild was built for you.

Still Have Questions?

We’re here to help.

If you’re not sure which Blueprint is right for you—or you just want to make sure this is a good fit—drop us a line.

You’ll hear back directly from us (no bots, no sales team).

Let’s get you moving with clarity.