Lifestyle- and Sport-specific prehab programs that reduce injury risk and improve load tolerance.

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  • Before: A Body Holding You Back

    You're an athlete, or just a regular person working out at the gym or playing outside with your kids, but you feel fragile. Every ache and twinge fills you with worry that you'll be limited by your body, unable to reach your potential in the years to come. More than just physical pain, you feel frustrated and disconnected from your own body’s potential. You’re not thriving—you’re just getting by.

  • After: A Life Without Limits

    The nagging pain that once defined your days has faded. You bend, twist, and reach without a second thought. You are the one suggesting the weekend hike, ready to live a life to its fullest again.

Prevent Injuries Before They Start.

Don’t wait for an injury to sideline you. Our Prehab Program builds strength, mobility, and resilience so you can perform at your best — whether you’re training for sport, running races, or just want to stay active and pain-free.

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Is this for You?

This program is perfect if:

You want to reduce risk of injury in sport or daily life.

You’re preparing for surgery and want the best recovery outcomes.

You have recurring niggles (knee, shoulder, back) that limit performance.

You want to perform at your best with less downtime.

That's me! Start my Free Assessment!

What's included?

Prehab-focused strength & mobility program via Rethink Health Online App.

Initial functional screening.

Weekly program updates and exercise videos.

In-app coaching support.

Monthly Biokineticist check-in (tier dependant).

Access to sport-specific prehab resources.

How it works...

  • 1. Assess

    Complete your online assessment.

  • 2. Plan

    Receive your tailored program in 48 hours.

  • Rebuild

    Train safely with guided sessions.

  • 4. Progress

    Track improvements in mobility, strength, and pain relief.
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Coach credentials

Nicole Richardson,
Registered Biokineticist (HPCSA)

Experience:

Worked with athletes in various sport disciplines.
Pre/post-surgical conditioning expertise.

Why our program is your answer...

Proactive, Science-Based Training: This isn't just about working out; it's about working out smarter. Our programs correct imbalances and strengthen your body's weak links, preventing injuries before they happen.

Boost Your Performance: By building functional strength, you'll move more efficiently and powerfully. This means faster times and a body that's ready for any challenge.

Confidence for the Long-Term: We'll help you build true resilience. You'll gain the peace of mind and confidence to know you are creating a body that is built to last for decades to come.

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Don't just take our word for it...

  •  "As a runner, staying injury-free is my biggest goal. The prehab classes have made me feel bulletproof. I’m running faster, my form is better, and I have the confidence of knowing I’m building a body that can perform for decades to come.” — Tanya P.

  • "I'm a weekend warrior, and my main worry was feeling fragile and getting injured. This program helped me build true resilience. My aches are gone, and I have the longevity to keep playing the sports I love without fear."— Des L

  • "I didn’t have a specific injury, but I was worried about my body as I got older. This program gave me the peace of mind I needed. The expert guidance has made me feel proactive and confident that I’m building a strong, resilient body for the future.” — Peter T.

FAQ's

Do I need to be an athlete?

No — prehab benefits desk-workers, manual workers and recreational athletes alike. It’s for anyone who wants to stay active and prevent future aches, pains, or injuries. Whether you're a weekend warrior, a busy professional, or simply want to feel stronger as you age, our prehab programs are designed to help you build the foundation for a long, healthy life.

Why prehab?

Because preventing injury is always cheaper and faster than recovering from one

How is this different from a regular gym program?

Our program is not just about building muscle. As qualified Biokineticists, we use a science-based approach to correct imbalances, strengthen your body's weak links, and improve your overall movement patterns. This focus on form and function helps you build a truly resilient body that's less prone to injury, not just a stronger one.

Is this a one-time thing or a lifestyle?

This is a long-term solution and a lifestyle. We're not about quick fixes or trends. We're about giving you the tools to build a body and mind that are strong and vibrant for years to come.

How do I know where to start?

Your journey begins with a clear, guided path. Our programs are designed to meet you where you are, with progressive exercises that build a solid foundation before advancing. You’ll know exactly what to do and how to do it safely from day one.

Do I need equipment?

Minimal – bands, weights optional.

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