Welcome to Renegade Rehab

Over the next period of time, the focus is going to be entirely on you. Our goal is to better your health, so yours needs to be as well. Perform the exercises as written, no more, no less. Days may seem monotonous or repetitive, but they are meant to be that way. If you find yourself getting bored, you are not focusing enough on the exercises and are either performing them incorrectly or at least could have better form. This all may sound harsh, but we really do want you to have the best possible outcome and to improve. We started this company with the vision of helping people who didn’t have the money or time for traditional therapy, and we want to succeed in that vision. With that being said, here are some guidelines to follow throughout the weeks:

Whenever beginning a new exercise, proceed with caution. Start with no weights. If you begin to use a weight, start with less than you think you can handle. If all works well, increase cautiously and appropriately. Safe is better than sorry with regards to rehab.

You may experience some slight pain or discomfort with the exercises. This is to be expected, not necessarily avoided, with some of the exercises. Pain is allowed as long as it does not:

• Exceed >3/10 pain

• Increase throughout the reps

• Increase throughout the sets

• Is worse the day after

If you fall into the above categories, note the movement and decrease weight, reduce intensity, modify the movement, or simply discontinue that movement for the session. Pain should lessen or remain the same throughout the sets and reps.

If you do have increased pain, you may take a single day off if the pain is severe and attempt to perform the next day’s activities as well as long as you do not fall into the pain categories noted above for modification. If the pain continues to be severe or worsen, even after taking a rest day, you are most likely using too much weight or pushing yourself too hard. If one exercise in particular causes pain no matter the weight, you may skip that exercise. However, try not to do this if you can avoid it and try to incorporate that exercise back into the program as soon as you can. Again, you most likely are pushing yourself too far or you are using too much weight.

You want you to do well, and we want you to do well. This program will not only decrease your pain now, but is meant to strengthen such that you are at a lower risk for repeat injury. Perform your exercises, do them correctly and with concentration, and succeed in improving your health. As you get better and realize the effectiveness of our protocols, feel free to share us with any of your friends or family that are in need. We’d like to help them too.

Best,

Renegade Rehab