Phase 1 — Acute Rehab

Weeks 1-3

Piriformis release, sciatic nerve glides, gentle glute activation. NSAIDs for 10-14 days. NO running.

Phase 2 — Corrective Strengthening

Weeks 3-8

Progressive glute strengthening, single-leg work, core stability. Upper body bulk begins. Walk/jog from Week 6.

Phase 3 — Full Training + Bulk

Weeks 8-12+

Full training restored. 2x/week upper body frequency. Heavy compounds + volume day. Progressive running return.

Pain Gating Rules

No pain = progress. Glute burn = good. Dull ache <1hr = hold. Sharp pain = stop. Radiating = regress to Phase 1.

Phoenx Reborn

Your personal strength training companion. Let's set up your program in under a minute.

What should we call you?

This personalizes your experience.

We'll tailor your program accordingly.

This helps us set the right starting volume for your program.

We'll adjust exercises to match your setup. (You can change this later).

This sets your program timeline and phase tracking.

Default: today. Don't worry, you can change this too.