Find your starting point.
BMI can be one useful health metric, but it should not decide someone's entire programme. NeuroRebuild programmes are better organised around ability, goals, symptoms and experience.
Start Slow
For beginners, deconditioned adults or anyone who needs a supported low-impact entry point.
- Wall/chair exercises
- Basic strength
- Mobility
- Core control
Build Fitness
For people who can tolerate more volume and want to develop strength and conditioning.
- Progressive resistance
- Step-ups
- Split stance work
- Longer sessions
Build Independence
For people ready to challenge strength, coordination and functional capacity.
- More complex movement
- Functional strength
- Balance challenges
- Goal-specific practice
Military-inspired discipline without the jumping.
Use the mindset of consistency, structure and progressive training while adapting the exercises to the person's ability.
Monday — Upper Body + Core
Wall/incline press-ups · seated rows · shoulder press · curls · supported core.
Wednesday — Legs + Core
Sit-to-stands · low step-ups · glute bridges · supported lunges · dead bug.
Friday — Full Body + Core
Incline press-ups · rows · chair squats · leg extensions · side plank variation.
Adapt, don't abandon.
If an exercise isn't appropriate, change the position, range, resistance or support — the goal remains the same.