Align online rehabilitation programme
ALIGN — Build. Recover. Perform.
Whether you’re an athlete looking for elite-level warm-ups and movement preparation, a beginner wanting to build a strong foundation for heavy weightlifting, or someone working through an injury, Align is designed to meet you where you are.
Our online programme combines strength, mobility and flexibility to help you understand your body, address movement limitations and build towards your goals.
What’s Included?
🦴 Full Movement & Injury Assessment
Your programme begins with a free initial Google Meet consultation, including a head-to-toe anatomical and movement assessment.
Together, we’ll explore your symptoms, movement patterns and potential contributing factors to help identify areas that may be associated with your injury or limitations.
The assessment focuses particularly on the:
Shoulders
Lower back
Hips
All major planes of movement
From this assessment, your programme is tailored specifically to you.
🧠 Injury Mind Map
You’ll complete Align’s Injury Mind Map Quiz, designed to help you understand your symptoms, identify potential contributing factors and recognise patterns that may help you reduce the likelihood of recurring problems.
Your quiz results, alongside your initial consultation, will help determine which exercise videos are prescribed for you.
You’ll then have access to a selection of follow-along exercise videos, allowing you to work through your programme at your own pace.
💪 Strength, Mobility & Flexibility
Align uses its own combination of strength, mobility and flexibility techniques, with exercises designed around your individual needs.
The programme can be adapted whether you’re:
Returning from injury
New to exercise
Building towards heavier lifting
Preparing for sport
Looking to improve general movement and mobility
Working towards a return to running
🔥 BMR Fitness Mind Map
Your programme also includes the BMR Fitness Mind Map, helping you establish a clearer picture of your activity levels and nutritional requirements.
The system is tailored across different age groups, with fitness scoring and exercise selection adjusted according to age and physical capability.
Younger age groups begin with higher baseline fitness scores, with points adjusted according to testing and performance. Older age groups have opportunities to build and regain points through appropriate exercise and progression.
Exercises and benchmarks are based on normative reference charts, with testing adapted to the individual.
Importantly, BMR fitness testing is only undertaken where someone is physically capable of safely completing it. Individuals with debilitating injuries or limitations that prevent active testing will not be expected to complete the assessment.
You’ll also receive personalised maintenance targets for protein, carbohydrates and fats, helping you understand your nutritional requirements while working through your programme.
£50 — Lifetime Access
The initial Align programme is £50, giving you lifetime access to the programme and future content additions.
That includes:
Your initial online consultation
Anatomical and movement assessment
Injury Mind Map Quiz
Personalised exercise prescriptions
Strength, mobility and flexibility content
BMR Fitness Mind Map
Personalised maintenance macronutrient targets
Access to new content added to Align
The opportunity to request future content
📚 Learn Your Body From the Inside Out
Align is designed to be more than just a list of exercises.
Future content will expand into self-assessment and educational videos, helping you develop a deeper understanding of your own anatomy, movement and injury considerations.
The goal is to help you understand why you are doing each exercise, not simply tell you what to do.
Your Next Stage
Once you’ve completed your initial programme and started working through your prescribed exercises, you can choose to book another consultation with Align.
This allows us to review your progress and create another month of individualised progressions based on how you have responded.
For anyone aiming to return to running, sport or higher-level performance, progressing through the later stages of rehabilitation is particularly important.
Stage 2 and Stage 3 are designed to progressively bridge the gap between rehabilitation and your specific performance goals.
A follow-up consultation allows these stages to be tailored specifically to you, your progress and your end goal.
ALIGN
Understand your body.
Build your foundation.
Recover with purpose.
Return stronger.
ALIGN — Build. Recover. Perform.
Whether you’re an athlete looking for elite-level warm-ups and movement preparation, a beginner wanting to build a strong foundation for heavy weightlifting, or someone working through an injury, Align is designed to meet you where you are.
Our online programme combines strength, mobility and flexibility to help you understand your body, address movement limitations and build towards your goals.
What’s Included?
🦴 Full Movement & Injury Assessment
Your programme begins with a free initial Google Meet consultation, including a head-to-toe anatomical and movement assessment.
Together, we’ll explore your symptoms, movement patterns and potential contributing factors to help identify areas that may be associated with your injury or limitations.
The assessment focuses particularly on the:
Shoulders
Lower back
Hips
All major planes of movement
From this assessment, your programme is tailored specifically to you.
🧠 Injury Mind Map
You’ll complete Align’s Injury Mind Map Quiz, designed to help you understand your symptoms, identify potential contributing factors and recognise patterns that may help you reduce the likelihood of recurring problems.
Your quiz results, alongside your initial consultation, will help determine which exercise videos are prescribed for you.
You’ll then have access to a selection of follow-along exercise videos, allowing you to work through your programme at your own pace.
💪 Strength, Mobility & Flexibility
Align uses its own combination of strength, mobility and flexibility techniques, with exercises designed around your individual needs.
The programme can be adapted whether you’re:
Returning from injury
New to exercise
Building towards heavier lifting
Preparing for sport
Looking to improve general movement and mobility
Working towards a return to running
🔥 BMR Fitness Mind Map
Your programme also includes the BMR Fitness Mind Map, helping you establish a clearer picture of your activity levels and nutritional requirements.
The system is tailored across different age groups, with fitness scoring and exercise selection adjusted according to age and physical capability.
Younger age groups begin with higher baseline fitness scores, with points adjusted according to testing and performance. Older age groups have opportunities to build and regain points through appropriate exercise and progression.
Exercises and benchmarks are based on normative reference charts, with testing adapted to the individual.
Importantly, BMR fitness testing is only undertaken where someone is physically capable of safely completing it. Individuals with debilitating injuries or limitations that prevent active testing will not be expected to complete the assessment.
You’ll also receive personalised maintenance targets for protein, carbohydrates and fats, helping you understand your nutritional requirements while working through your programme.
£50 — Lifetime Access
The initial Align programme is £50, giving you lifetime access to the programme and future content additions.
That includes:
Your initial online consultation
Anatomical and movement assessment
Injury Mind Map Quiz
Personalised exercise prescriptions
Strength, mobility and flexibility content
BMR Fitness Mind Map
Personalised maintenance macronutrient targets
Access to new content added to Align
The opportunity to request future content
📚 Learn Your Body From the Inside Out
Align is designed to be more than just a list of exercises.
Future content will expand into self-assessment and educational videos, helping you develop a deeper understanding of your own anatomy, movement and injury considerations.
The goal is to help you understand why you are doing each exercise, not simply tell you what to do.
Your Next Stage
Once you’ve completed your initial programme and started working through your prescribed exercises, you can choose to book another consultation with Align.
This allows us to review your progress and create another month of individualised progressions based on how you have responded.
For anyone aiming to return to running, sport or higher-level performance, progressing through the later stages of rehabilitation is particularly important.
Stage 2 and Stage 3 are designed to progressively bridge the gap between rehabilitation and your specific performance goals.
A follow-up consultation allows these stages to be tailored specifically to you, your progress and your end goal.
ALIGN
Understand your body.
Build your foundation.
Recover with purpose.
Return stronger.