Specialist Programme
Prehab
Stability & strength for injury prevention
Six progressive sessions designed to build the foundations your body needs to train harder, move better, and stay injury-free — whatever your sport.
Who it's for
Built for anyone who moves
If you train regularly and want to stay injury-free, this programme is for you. The exercises are the same whether you're a runner, a skier, or a weekend tennis player — because the body's foundations are the same.
Runners
Build the hip, knee and ankle resilience that keeps you on the road.
Skiers
Protect your knees and build the lateral stability skiing demands.
Tennis Players
Ankle stability and rotational control for every direction change.
Cyclists
Address the imbalances cycling creates — especially hips and knees.
Gym Goers
Move better under load. Stability training is the foundation of strength.
Returning from Injury
Rebuild resilience progressively before returning to full training.
What you'll build
Six foundations.
One resilient body.
Ankle & Foot Resilience
Proprioception and foot strength that protects your ankles from sprains and chronic strain — built from the ground up.
Knee Mechanics
Correct tracking and VMO strength to protect your knees under load and at speed.
Hip Stability & Power
Strong, activated glutes and hip stabilisers that support every step, stride, and turn.
Core Stability
Deep core engagement and spinal stability — the central link between your foundations and your power, and your greatest defence against back injury.
Upper Body & Posture
Shoulder stability, postural strength, and the kind of uprightness that makes everything else work better.
Full Integration
Everything working together the way your body does in sport — fluid, strong, and coordinated.
The Programme
Six sessions.
Twenty-eight days.
Each session builds on the last, stacking progressively so your body adapts properly at every stage. Work at your own pace — with 90 days of access, there is no rush.
Ground Up
Your feet and ankles are your contact point with the ground and one of the most overlooked areas in any training programme. This session builds ankle mobility, proprioception, and foot strength to create a stable, responsive base for everything that follows.
Knees, Quads & Hamstrings
Knee pain is almost never about the knee. It's about what's above and below it. This session targets VMO strength, IT band mobility, and correct knee tracking so your joints move the way they're designed to.
The Power House
Your glutes and hips are the engine of every movement you make. This session activates and strengthens the muscles that protect your knees, stabilise your pelvis, and drive power through every step, stride, and turn.
To the Core
Deep core engagement and spinal stability — the central link that connects your foundations to your power, and your greatest defence against back injury. This is the missing piece in most training programmes.
Stand Tall
Posture, shoulder stability, and the upper body strength that supports everything below it. This session builds the kind of uprightness that makes you feel stronger, more confident, and more capable in everything you do.
The Full Circuit
Everything, working together. A flowing full-body circuit that brings all six sessions into one. This is where you feel the difference — and where you realise how much your body has changed. Use it as your ongoing maintenance session once the programme is complete.
Your Plan
How to progress
Sessions stack progressively over 28 days — each new session is added on top of the last, so your body builds real strength without burning out. You have 90 days of access, so take the time you need.
Establish
- Days 1–2: Ground Up
- Day 3: Rest
- Days 4–6: Ground Up + Knees, Quads & Hamstrings
- Day 7: Rest
Build
- Days 8–9: Ground Up + The Power House
- Day 10: Rest
- Days 11–12: Ground Up + Knees + The Power House
- Days 13–14: Rest
Centre
- Days 15–16: Ground Up + To the Core
- Day 17: Rest
- Days 18–19: To the Core + Stand Tall
- Day 20: Rest
Integrate
- Days 21–24: The Full Circuit
- Days 25–28: Rest & stretch
Already completed the programme? Return to it whenever you need — particularly in the weeks before a race, ski trip, or tournament. The Full Circuit makes an excellent weekly maintenance session year-round.
Get Access
Start your Prehab
90 days of access — enough time to complete the programme twice and establish it as a habit.
- All 5 Prehab sessions
- Full 4-week progression plan
- 90 days to complete at your pace
- Return as often as you need
- Prehab — all 6 sessions
- The Home Studio — all classes
- Sofa to Studio 30-day programme
- All future specialist programmes
- 3-month minimum, then cancel any time
HerSpace London Unlimited Members get free access to The Home Studio — ask us for your code.
Coming Soon
Be the first to know.
Register your interest and we'll let you know the moment Prehab is available — plus early access and a little something extra for our founding members.
No spam, ever. Just the good stuff.