Rebuild your foundation for training.
The Reset phase of the REBUILD Approach™. Four weeks of structured training to rebuild the base your next training block depends on. Self-guided.
You pay $19 one time. It is not a monthly plan.
Built from the same principles I use with my 1:1 clients to get them back under the bar.
I've been where you are.
I'm Gabe. Kinesiologist and lifter. I spent over five years training around a herniated disc with nerve symptoms running down my leg.
Rehab phase. Every week. For years.
I chased the spot that hurt for years. Stretch it, rest it, get a week of relief, then load the bar and feel it come right back. Every time.
That whole approach has a name. Copy-Paste Rehab. The same handout for the office worker and the lifter, built to get you walking, not lifting.
So I built the REBUILD Approach™ to replace it. Reveal, Reset, Rebuild. This program is the Reset, the work that comes before you load anything heavy.
Feeling better isn't the same as being ready to train.
You can rest something, stretch it, modify around it, and get temporary relief.
But eventually you still have to train.
RESET gives you four weeks of structured work to start rebuilding that base instead of guessing what to do next.
The goal isn't to stay in rehab.
The goal is to get back to training.
RESET is the bridge between constantly managing the problem and starting to build again.
Build control first. Then build the load.
Every week includes single-arm and single-leg work so you can slow things down, train through controlled ranges of motion, and build confidence before the loading gets heavier.
Over the four weeks, the goal is to:
- Move through your exercises with more control
- Build confidence through full ranges of motion
- Gradually increase how much work you can handle
- Finish with a stronger base for the next phase
The REBUILD Approach™ runs Reveal, Reset, Rebuild. Reset restores the base. The Rebuild phase loads it back up under the barbell. This program is the Reset, ready to run on your own.
Reveal needs my eyes on you. Reset doesn't.
When I work with someone 1:1, we start with REVEAL: an individual assessment so I can understand their training, history, limitations, and what they're trying to get back to.
That part is personal. A self-guided program can't do it for you.
Foundations starts at RESET: four weeks of structured training you can follow on your own.
Four weeks. Five sessions a week.
This is the full Reset phase, not a sample. Your $19, paid once, gets you all four weeks in the Everfit app: every session laid out, every exercise with a video, every rep count, every cue, every progression.
- Four weeks of structured training
- 3 full-body strength sessions a week
- 2 easy conditioning sessions a week
- Delivered in the Everfit app
- A video on every exercise
- Coaching cues and built-in progressions
- Rough-day rules for adjusting a session
- A lifetime PDF guide
Every session mapped, so you never guess what's next.
3 full-body strength sessions and 2 easy conditioning sessions, every week. Weeks 1 and 2 you groove the patterns. Weeks 3 and 4 the numbers climb. Open the app. Follow the plan. Build from week to week.
A video on every exercise, so you know what you're trying to do.
Every movement has a walkthrough with the cues that matter. Same warm-up every session, same patterns every week, so you stop figuring it out mid-set and start trusting the position.
A pain-day playbook, so a rough day doesn't derail the week.
Built-in rules for adjusting the session when something doesn't feel right. Reduce the load when needed, keep what you can, and avoid turning one rough session into another month of guessing.
A PDF guide, so the work is yours for life.
Your app access runs four weeks. The PDF is yours to keep. Download it, screenshot it, run the Reset again anytime you need to.
Start with the Reset. Build your foundation for training.
Get instant access and start in the app.
Get REBUILD Foundations · $19 once →$19 one time, not monthly · 7-day money-back guarantee · Less than a physio copay
You've been treating the spot that hurts.
Stretching it. Rolling it. Avoiding the lifts that flare it.
Cutting volume. Cutting weight. Cutting the movements you love.
Those things can make you feel better.
But feeling better doesn't automatically tell you how to start building your training again.
That's what RESET is for.
Four weeks of structured training. A clear progression. A better base for whatever comes next.
The REBUILD Approach™, in three lifters.
These lifters were coached through the REBUILD Approach™ this program comes from. Their results are individual. Foundations gives you the self-guided RESET phase for $19.
Four months of pain and nerve symptoms. Back under the bar.
Couldn't walk long distances. Stopped training completely. Back to lifting.
11 years of pain. Now the kettlebells aren't heavy enough.
He'd accepted this was just how his body worked. His only limit now is the gym doesn't stock heavy enough kettlebells.
Pain and leg numbness. 60% down in one week.
Pain plus numbness running down her leg. Pain dropped 60% the first week. The numbness is close to gone.
Individual results vary. Everyone's body, history, and effort are different, so I can't promise you their outcomes.
And if it's not for you, you have 7 days to get your money back. Run session one. If it's not what I said it is, email me and I'll refund you.
Questions I get before every sign-up.
Is the $19 one-time or monthly?
One time. You pay $19 once and the program is yours, there is no monthly fee and nothing renews. You are not signing up for a subscription and there is nothing to cancel later.
Is this right for me?
If you lift, pain keeps interrupting your training, and you want a structured place to start rebuilding, Foundations was made for you.
It's self-guided training, not medical treatment or 1:1 coaching. If you need hands-on care, see a clinician.
Do I need to stop lifting?
Foundations is a training program, not a prescription to stop all lifting. The five weekly sessions are designed to become your training during the four-week RESET.
Will four weeks actually do anything?
RESET builds the base. It doesn't max you out.
Four weeks gives you time to practice the movements, gradually increase the training demand, and build a better starting point for whatever comes next.
That's the job of RESET.
How is it delivered?
In the Everfit app, on iOS and Android. Every exercise with a video, reps, cues, and progressions built in. You also get a PDF guide you keep forever. No subscription, no expiry.
Can I do this in a home gym?
Yes, if you have dumbbells, some cable or band access, and a rower, airbike, or ski erg nearby. The Reset is built around flexible equipment, so most home setups work.
How is this different from 1:1?
Foundations is self-guided. You get the four-week RESET program and run it on your own.
REBUILD Teams™ gives you a structured REBUILD progression with coaching, feedback, and adjustments along the way.
In 1:1, I assess your situation individually and build the process around your history, training, and goals.
Different levels of support for different situations.
What happens after the four weeks?
The REBUILD phase comes next, where the base you just reset starts going back into strength training.
If you want coaching, feedback, and adjustments as you build back into strength, REBUILD Teams™ is the next step.
You can also run Foundations again anytime. The PDF is yours for life.
What if it doesn't work for me?
7-day money-back guarantee. Run session one. If it's not what I said it is, email me and I'll refund you. No friction.
Run the old physio sheet again. Or reset the base.
The Reset phase of the REBUILD Approach™. Yours the second you sign up.
Get REBUILD Foundations · $19 once →$19 once, not a subscription · 7-day money-back guarantee · Yours to keep