Recovery Lab – Module 2

Welcome to Module 2: Strengthen & Sustain — a safe conditioning phase designed to maintain strength, mobility, and core stability without loading injured tissues. These non–weight-bearing classes help you stay strong, connected, and resilient while protecting vulnerable areas. Using Pilates-based conditioning, gentle strength work, and controlled mobility, this module prevents deconditioning, supports circulation, and rebuilds confidence during injury. Perfect for days when you want to work, but need to move smartly and without strain.

Module 2 ensures you stay mentally and physically in the game, even while healing.

Choose Module 2 on days when you’re:

  • cleared for gentle
  • strengthening
  • unable to stand or load weight
  • feeling deconditioned or weak
  • wanting to maintain conditioning through injury
  • ready for controlled strengthening without impact
  • wanting circulation + core activation without pain
  • safe in your ROM but not safe in weight-bearing
  • mentally craving movement but physically restricted

Module 2 supports:

✔ ankle/foot injuries

✔ knee injuries

✔ hip issues

✔ back pain

✔ upper-body fatigue

✔ burnout + low motivation

✔ return-to-movement confidence

Safe upper-body mobility + breath-led fascia hydration to restore posture and thoracic mobility

Low-impact, full-body sculpting with deep stabilizer activation, mobility, and alignment work.

Deep core (TA + pelvic floor) endurance training without neck or shoulder strain.

0 weight-bearing arm and back strengthening, posture support, and upper-body sculpting.

Mobility + strength + extension training entirely on the floor; safe for feet, ankles, and knees.

Neck-free, shoulder-safe abs work using the wall for support and alignment.

Non-weight-bearing leg and core strength with controlled flexibility patterns.

Ballet-inspired abdominal training lying down; improves turnout strength and waist control