Rebuild to Play is a structured training program built on the BodyXhibit 5-Phase Training System, designed for athletes who are returning to training after an injury and have been cleared to work out again. This program bridges the gap between injury recovery and full sports performance. Instead of rushing athletes back into intense workouts, Rebuild to Play focuses on rebuilding strength, stability, confidence, and movement quality through a controlled Lower Body / Upper Body / Full Body training schedule. Rebuild to Play is not physical therapy. It is structured training for athletes who are ready to move again but need a smart, progressive return before re-entering full performance programs. Training split Lower Body Day Focuses on ankle, knee, and hip strength, balance, and control to rebuild confidence in running, cutting, and deceleration. Upper Body Day Builds controlled strength and stability in the shoulders, arms, and upper back to support safe return to sport-specific movements. Full Body Day Reinforces total-body strength, coordination, and movement integration while gradually reintroducing athletic patterns. How the 5-Phase Training System is used Each workout follows the 5-Phase Training System, guiding athletes through: Movement preparation and joint readiness Controlled strength rebuilding Stability, balance, and coordination work Core control and posture Recovery habits to support long-term durability Program details Training system: BodyXhibit 5-Phase Training System Training split: Lower Body / Upper Body / Full Body Days per week: 2–4 days Equipment: Bodyweight, dumbbells, bands, basic gym equipment Designed for: Athletes returning to training after injury clearance Why Rebuild to Play works Many athletes are cleared to return but are not truly ready for full training. Rebuild to Play provides a safe, structured transition that restores strength, movement confidence, and consistency before athletes progress back into full sports performance programs. Rebuild strength. Restore confidence. Return to play.
