02
Rebuild
Coming back after injury, surgery or illness — medically cleared
A slow, deliberate return to training for people whose bodies have been through something, run in close contact with whoever is treating you.
Who it is for
Coming back after injury, surgery or illness — medically cleared
Rebuild is for the gap almost nobody covers: you have been discharged from physiotherapy, you have been told you can train again, and you have absolutely no idea what that means in practice.
Sessions are built around what you can currently do rather than what you used to do. Load goes up in small, boring increments. We track how you feel the day after, not just the day of, because that is where problems announce themselves first.
We ask for your clinician's guidance in writing where you have it, and we will contact them with your permission. If something is outside our scope, we say so and send you back. That happens, and it is not a failure.
What a week looks like
| Day | Session | What it covers |
|---|---|---|
| Tuesday | Small group · 60 min | Full-body session at moderate load, movement quality prioritised over weight |
| Thursday | Small group · 60 min | Repeat structure, different variations, capacity work at an easy pace |
| Saturday | Optional open floor | Your written session with a coach available, or a walk instead |
| Daily | Five minutes | A short mobility or breathing routine you can do at home without kit |
Two coached sessions a week for the first block, moving to three when you and your coach agree.
What you will be coached on
- Working within a range of motion that is genuinely available to you today
- Loading a joint or limb progressively without provoking a flare-up
- Telling the difference between honest training fatigue and a warning sign
- Rebuilding confidence in a movement you have started avoiding
- Managing the days after a session as carefully as the session itself
- Where our scope ends and your clinician's begins
Honest expectations
The first block is eight weeks and it will feel too easy at times. That is deliberate. Tissue and confidence rebuild on different timelines and we run to the slower one.
Setbacks happen. A bad week does not restart the process; we drop the load and continue.
Most people are training alongside everyone else within four to six months. Some take longer. Neither is a verdict on you.
We do not promise recovery, resolution or a return to a previous level. We promise attention, patience and a written plan you can see.
Try it before you commit.
The free intro session includes a short taste of the programme you are considering, so you are not deciding on the basis of a web page.