Evidence-based, DPT-written self-guided rehab programs for the most common weekend warrior injuries. Instant PDF download. No clinic, no waitlist, no insurance required.
Each protocol is written by a licensed Doctor of Physical Therapy and includes a phased rehab program, exercise descriptions, and return-to-activity guidelines.
A comprehensive self-guided rehab program for low back pain, muscle strains, and common lumbar injuries. Includes mobility, strengthening, and return-to-activity phases.
A phased rehab program for knee pain, patellar tendinopathy, IT band syndrome, and common knee injuries in active adults. Get back to squatting, running, and playing.
A self-guided program for rotator cuff strains, shoulder impingement, and overhead athlete injuries. Restore strength, stability, and full range of motion.
A phased hamstring strain rehab program for runners, field sport athletes, and weekend warriors. From acute injury management to full sprint return.
A self-guided plantar fasciitis and foot pain rehab program. Addresses the root cause with targeted stretching, strengthening, and load management strategies.
DPT-written guides to prepare your body and home before total knee or hip replacement surgery — so you recover faster and come home ready.
A DPT-written pre-operative program to prepare your body for total knee replacement surgery. Includes the 50-rep/day Straight Leg Raise protocol and 6 illustrated exercises to build quad strength and range of motion before your surgery date.
A DPT-written pre-operative program to prepare your body for total hip replacement surgery. Covers hip precautions (posterior and anterior approach), 6 illustrated strengthening exercises, and a weekly schedule to maximize your recovery outcome.
Your complete DPT-written checklist to prepare your home before joint replacement surgery. Covers essential equipment, room-by-room setup, adaptive tools, and a printable master checklist — so you come home safe and independent.
Get the Pre-Hab Guide + Home Readiness Guide together for your specific surgery — everything you need in one package.
Everything you need to prepare for total knee replacement surgery. Includes the Knee Replacement Pre-Hab Guide (50-rep/day SLR protocol, 6 illustrated exercises) and the Home Readiness & Setup Guide (room-by-room checklist, essential equipment). Save $14.98 vs. buying separately.
Everything you need to prepare for total hip replacement surgery. Includes the Hip Replacement Pre-Hab Guide (hip precautions, 6 illustrated exercises) and the Home Readiness & Setup Guide (room-by-room checklist, essential equipment). Save $14.98 vs. buying separately.
Get all 5 protocols and save $19.96. The complete weekend warrior rehab library — back, knee, shoulder, hamstring, and foot.
Educational Disclaimer: The Wrecked Gorilla's self-guided protocols are for educational and informational purposes only. They do not establish a provider-patient relationship and are not a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing severe pain, numbness, weakness, or any medical emergency, please seek immediate medical attention. Always consult a licensed healthcare provider before beginning any exercise or rehabilitation program.