Rebuild strength. Reclaim your identity.

The 90 Day Rebound Method is a 12-week training plan designed to safely bridge the gap between rehab and real training after long COVID or chronic illness.

START NOW

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You’re not starting from scratch — but you're not ready to train like before.

You miss the feeling of being athletic. But standard rehab feels too basic. And regular training plans? Too fast. Too intense. Too risky. You’re stuck in between. You are exactly who the 90 Day Rebound Method was made for.

Is this you?

You’ve come a long way in your recovery.

You're no longer crashing after movement.

But you're cautious. You still have some symptoms.

You’re ready to feel strong and capable again but don’t want to risk a setback.

HOW THE 90 DAY REBOUND METHOD WORKS

The program takes you through three progressive phases — carefully designed to recondition your body, prevent setbacks, and steadily restore your strength, endurance, and confidence.

PHASE 1

RE-ACTIVATE

This is where you rebuild your foundations. Using only bodyweight, a towel, and bands, you’ll reactivate muscles, mobilise joints, and prepare your body for heavier work ahead.

PHASE 2

RE-GROW

Now it’s time to grow. Higher volume and training variables like tempo work drive noticeable gains. Functional movements step in too, preparing you for everyday life and sport.

PHASE 3

RE-BUILD

This final phase turns up the intensity, focusing on strength and strength endurance. Reps drop as resistance climbs, with added time under tension, holds, and shorter ranges of motion to push your limits safely.

YOUR WEEKLY STRUCTURE

You’ll train 3 times per week, with each session designed to balance strength, conditioning, and recovery. The first two workouts cover all major muscle groups, so even if life gets busy, or you need to take things slower — you’ll still hit everything that matters.

Workout 1

Shoulders + Legs + Cardio Finisher

Workout 2

Chest + Back + Core + Strength Finisher

Workout 3

Full Body

INSIDE EACH WORKOUT

Every session follows a consistent structure:

1.
Mobility & Muscle Activation

Prime your body to move well

2.
Main Strength Component

Build strength safely and progressively

3.
Strength or Cardio Finisher

Boost conditioning without burnout

4.
Yin Yoga-inspired Stretching

Restore balance and aid recovery

THE TRANSFORMATION

You don’t just get stronger. You get back to feeling like you again.

Every Rebounder who’s completed the program has:

Overcome exercise fear

Avoided relapse

Rebuilt their strength and stamina

Improved movement confidence

Learned how to listen to their body

Reclaimed their athletic identity

WHAT'S INCLUDED

Train from home with just: a pair of light dumbbells, and bands or adapt for the gym.

Delivered via the Rebound App (desktop & mobile)

A 12-week progressive program

Movement demos and coaching tips

Unlimited in-app chat support

Self-paced mindset and habit resources

Nutrition support and protein guide

SEE WHAT REBOUNDERS SAY AFTER COMPLETING THE PROGRAM

I loved the variation of exercises. Rachael clearly knows her stuff. I felt supported at all times and am no longer scared of picking up weights, pushing myself or fatigue.

MARIE

CHOOSE YOUR OPTION

90 DAY REBOUND METHOD BASIC
397£
Valid for 3 months
- Full 12-week program
- Movement demos
- App access (desktop & mobile)
- Unlimited chat support
- Mindset & nutrition resources
90 DAY REBOUND METHOD PLUS
547£
Valid for 3 months
- All 90 Day Rebound Method Basic benefits, PLUS...
- 1:1 onboarding call
- Weekly coach check-ins
- Unlimited program modifications

Email hi@rebound-athletic.com for payment plan options.

3 SIGNS YOU'RE READY

You’re no longer experiencing PEM or major symptom flares from light movement

You’ve rebuilt tolerance through consistent, deliberate activity (e.g. Baseline Program)

You’re engaging in life more fully without frequent crashes

If this doesn't sound like you yet, start with the Baseline Program instead.

MEET YOUR COACH

Hi, I’m Rachael — and I get it, because I was you.

I’m a former NCAA Division 1 tennis player, national padel player, and Level 3 Personal Trainer — and in 2021, long COVID left me largely bedbound for over 15 months.

When I finally reached a point where I could train progressively again, I couldn’t find anything that fit.

I wasn’t a beginner — but I wasn’t ready for a mainstream program either.

So I created the 90 Day Rebound Method — something that honoured my recovery, how I like to train and my identity as an athlete.

It worked. And since then, it’s become the next step for those who complete our Baseline Program or find us later in their journey.

If you’re ready for that next step too, I’d be honoured to guide you through it.

THE REBOUND APP

Training shouldn’t feel overwhelming. We make it simple and supportive.

TRACK

Track your workouts, habits and goals

WORKOUT

Follow along with movement demos

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CHAT

Message your coach directly inside the app

INTEGRATE

Sync with wearable and health data apps

YOU'VE MADE IT THROUGH ILLNESS

Now it’s time for your athletic comeback.

The 90 Day Rebound Method will help you train back with confidence — safely, sustainably, and in a way that feels right for your body.

START NOW

Not quite ready? Start with the Baseline Program — the best place to build your foundation.

Questions?

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.

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.

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.

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.

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