Exercising predictably—without crashing—just got easier.

It depends on where you are in your journey and current capacity: The Baseline Program is for you if you're still experiencing post-exertional malaise (PEM), are often symptomatic or experience unpredictable symptom flare-ups. It helps you establish a safe, sustainable movement routine that supports recovery, whilst helping you build resilience. The 90 Day Rebound Method is for you if you've stopped experiencing PEM, have already gained back confidence in exercise tolerance and are ready to rebuild strength and fitness in a systematic way. Rebound Plus is for you if you've completed The 90 Day Rebound Method and want to continue building strength and fitness long-term. Still unsure? Reach out, and we’ll help you find the right fit.

Rebound Athletic programs are designed for people recovering from fatigue and PEM presenting conditions such as long COVID or ME/CFS, even if you don’t have a formal diagnosis. Many chronic conditions crossover which means our programs are also suitable for those navigating autoimmune disease, fibromyalgia, POTs, dysautonomia, generalized fatigue, burn out and EDS.

In short, yes! While many of our members were highly active before illness, Rebound Athletic is for anyone who values movement regardless of what that looked like pre-illness. Our goal is to get you back to the things you love, and rebuild movement in a way that feels right for you. If movement is important to you—no matter your past or current ability—Rebound can help you get back to it.

Mitochondrial dysfunction is an emerging area of research in conditions like long COVID, ME/CFS, and other fatigue-related illnesses. It’s thought to play a key role in exercise intolerance and post-exertional malaise (PEM)—which is possibly why traditional rehabilitation approaches like graded exercise therapy often fail for people with these conditions. However, research also suggests that supporting mitochondrial function requires movement—but the challenge is finding the balance between stimulating mitochondrial biogenesis (the creation of new, healthier mitochondria) without doing too much and triggering a setback. This is exactly where the Baseline Program comes in. It is designed to strategically rebuild exercise tolerance by meeting your body where it is and gradually improving energy production without exacerbating symptoms. You can learn more about mitochondrial dysfunction and how it relates to the Rebound Athletic approach in this blog post.

We understand how overwhelming it can be to feel limited in your ability to move, but it is possible to perform movement if prescribed appropriately for your stage of recovery. If you are predominantly bed-bound you will start at level 1 within the Baseline Program and the aim is to find a bare minimum amount of movement that does not exacerbate symptoms. Once confident in what you are tolerating, you’ll have complete clarity on how to incrementally move your baseline forward.

It’s completely understandable to feel uncertain about reintroducing movement—especially if past attempts have led to setbacks. That’s why Rebound Athletic is different. Our programs are not based on traditional exercise advice or graded exercise therapy (GET). Instead, they are rooted in science and informed by first-hand experience with long COVID and similar conditions. By learning to move in a way that respects your body’s limits, and avoiding flare-ups, you’ll gradually rebuild strength and trust in your body - in turn keeping fear at bay.

Yes of course. I want you to successfully complete the program. If you choose The 90 Day Rebound Method with group or 121 coaching, I will also help you navigate these situations, to ensure you stay on track. Additionally, it can be reassuring to know that to date no Rebounder has gotten behind on the program due to symptoms. This is because we ensure you are at the right point to start and because of how carefully the program is structured.

I have designed the 90 Day Rebound Method to be accessible, so you can complete it anywhere you like or feel comfortable. All you need is a red Super Band, a light Mini Band and a pair of light Dumbbells. 5kg would be perfect for women. Men may require 7.5kg - 10kg. Links to the bands are provided when you sign up in the welcome booklet. Progressive overload is achieved through increasing time under tension, and combining weights with bands. If you have a range of weights then you can of course use these. Many movements can also be completed with Kettlebells.

It is fine to do low intensity activities on your workout rest days. Low intensity is important so your can get the most out of your workouts and not cause injury or relapses. I have carefully crafted the program to load you up safely. If you go hard on your rest days, especially early in the program, you may jeopardise your success. Later on with foundations back in place, and assuming your health remains stable you could add other activities in like running or sport. If you work with me via group or 121 coaching, I can help you know when and how to bring in the other things you love. I know it may be hard to rein it in now, but once you complete this program you will be better placed to crack on. Some activities you could do on rest days: Yoga Mobility Swimming Walking Hiking Breath Work and Meditation

When you do the workouts is up to you. However, try to aim for consistent schedule allowing for a rest day between workouts. Your schedule may look something like Mon-Wed-Fri or Tues-Thurs-Sat But it is important to be flexible to life or health stressors and never to push through a workout. My job is to help you navigate these situations and keep you on track. If you need to miss a workout or two, do not worry. Just start back where you left off, when you are ready. Equally if fitting in 3 workouts a week is hard at first, skip the full body day as you still hit each major muscle group and build your cardio capacity, in the first two workouts. If you want to catch up on missed workouts at the end, I will extend your access to the program.

Each week consists of three strength and conditioning workouts with following splits. Workout One is Shoulders and Legs, plus a cardio finisher. Workout Two is Chest, Back and Core, plus a strength finisher. Workout Three is Full Body plus a strength and/or cardio WOD. The splits have been carefully designed so you hit each major muscle group twice in the week, to help you build back your strength whilst still giving muscle groups sufficient time to recovery. As core is essential to stability, injury prevention, and athletic performance it is weaved into each workout, but features more heavily in workout 2.

The rest periods indicated in the first six weeks are there as a guide. It is fine to take a little longer if needed between movements and sets or break up reps. The first phase in particular is about re-connecting with your body, reactivating your muscles and getting back into an exercise habit. Rest periods become more advised later on, when the focus is on muscle growth, then strength and endurance.

Recovery is individual and symptoms are often the last thing to go away. Provided they are now mild, not constant or made worse by physical activity then you can start the program. Rest assure, you will be supported on the program to navigate any residual symptoms you may have. If you are still unsure or feel like fear is holding you back, feel free to send me a message and I will be happy to help you further ascertain your readiness.

To upgrade or downgrade your subscription please send an email to hi@rebound-athletic.com Downgrades will come into effect at the end of your current billing cycle. It is possible to upgrade at any time and you will be charged a pro-rata rate for the remainder of your current billing cycle.

No. The movement program does not require any equipment. However, you may want to use a yoga mat for comfort and whilst not essential you can make use of yoga blocks and bolsters for some yin yoga stretches programmed at the end of each session.

Immediately after you sign up, you'll receive an email to download the Rebound app and set up your account. This will only take a few minutes then the video course, and movement program, will be waiting for you inside. It’s seamless and easy.

Please send an email to hi@rebound-athletic.com with anything else you would like to know or need help with.

There is a 21 day money back guarantee, from the moment you sign up. This gives you a chance to watch the course material and get going with the program. I am confident you will want to continue but if there is any reason you decide it’s not for you, a refund will be delivered in full. After the initial 21 day period, no refunds will be issued for subsequent monthly payments.

If you wish to cancel for any reason or want to upgrade to The 90 Day Rebound Method, simply send an email to hi@rebound-athletic.com within 48 hours notice of your next monthly payment.

In short all except the acute phase. This is where you are recently ill, symptoms are constant and you are possibly completely bed-bound. If you are in the acute phase you should focus on rest and other forms of gentle movement to calm you nervous system like Yoga Nidra and breath work. Inside The Baseline Formula course I detail 3 main phases of recovery and map these to the program levels to help you find your starting point.

Each bitesize video lesson is 5 minutes or less. This is to respect your time and energy. The average time for a workout is 20- 30 minutes but the actual length will be determined how much rest you need and whether you choose to complete all or some of the exercises. The aim is to complete 2 sessions per week but to be flexible to how you feel. Some weeks you may manage 2, others non and later in your recovery you may even increase to 3.

Good question. I have kept the price as low as I can, because I know how much you have probably already spent on recovery. I am also aware that some people may have lost income too. I have been in your shoes and genuinely want to help.

Absolutely. The Baseline Program is suitable for those recovering from many health conditions (provided you have permission to incorporate gentle movement). It is also suitable for those that want a very gradual return to exercise following childbirth, or having had a prolonged time out from exercise for other reasons such as mental health or grief.