Have a prescription?
Bring your clinician's plan
We'll govern the load - your data sets the ceiling.
This week · auto-adjusted
3 of 7 days modified based on pain check-ins and yesterday's strain.
Wk1
Decompress, walk, nerve glides
To next 100%
Now
Wk2
Cat-cow, McKenzie, gentle hip mobility
Locked · earned by gates
Wk3
Dead bug, bird dog, glute bridge
Locked · earned by gates
Wk4
Add side plank, single-leg balance
Locked · earned by gates
Wk5
Hip hinge pattern, suitcase carry
Locked · earned by gates
Wk6
Light deadlift, split squat
Locked · earned by gates
Wk7
Loaded carries, return to lifting
Locked · earned by gates
Wk8
Discharge testing & long-term plan
Locked · earned by gates
Educational demo - not medical advice.