SCF / 11 · Specialist · Restore & Return

Restore.
Rebuild.
Return.

Move better · load stronger · return with confidence

Two structured pathways between a physical setback and your usual training. Build movement quality, strength, control and confidence through progressive return-to-training blocks.

Choose your pathway ↓Discuss suitability

THE REBUILD SERIES · RETURN TO TRAINING

Back or ankle?

Find your starting point.

Pathway 01

Back Rebuild

A short supported bridge after a back flare-up or setback. Three weeks of full-body strength, core and glute control, and walking as tolerated.

Pathway 02

Ankle Rebuild

A nine-week progression beyond the very early acute injury stage. Restore movement, build calf strength and balance, then prepare for more demanding activity when ready.

Choose the pathway that fits your situation and current readiness. These specialist programs serve different needs; they are not stages to complete in order.

Compare the commitment.

Back Rebuild and Ankle Rebuild at a glance
Your commitment	Back Rebuild	Ankle Rebuild
Duration	3 weeks	9 weeks
Training days	3 / week	3 / week
Session length	45–55 minutes	35–55 minutes
Training approach	Supported full-body rehab-strength	Restore → Rebuild → Return
Extra cardio	Walking only / as tolerated	Walking as tolerated · return-to-run prep in Phase 3
Price · AUD once	$30	$80

Explore the full program

Your Rebuild pathway.

SCF / 11Specialist

Athlete completing a controlled chest-supported dumbbell row in the Lifechoice gym

TRAIN WITH CUZSCF

RESTORE & RETURN

Rebuild
SeriesThe Rebuild Series: Back Rebuild Protocol

Return to training

Discuss suitability

Best fit: discuss suitability; 3 / week. Choose this to discuss a return-to-training plan with Sean.

The Rebuild Series: Back Rebuild Protocol

Duration: 3 weeks
Training days: 3 / week
Split: Supported full-body rehab-strength
Extra cardio: Walking only / as tolerated

Extras3-week transition · Supported strength · Core stability · Glute activation · Decompression resets

App delivery · coaching & check-ins

$30AUD · one-off

Explore program

Go to checkout ↗

SCF / 11Specialist

Athlete practising a half-kneeling band-assisted ankle mobility movement in the gym

TRAIN WITH CUZSCF

RESTORE & RETURN

Rebuild
SeriesThe Rebuild Series: Ankle Rebuild Protocol

Return to training

Beginner / returning / post-injury

Best fit: beginner / returning / post-injury; 3 / week. Choose this to discuss a return-to-training plan with Sean.

The Rebuild Series: Ankle Rebuild Protocol

Duration: 9 weeks
Training days: 3 / week
Split: Restore → Rebuild → Return
Extra cardio: Walking as tolerated · return-to-run prep in Phase 3

Extras3 phases · Daily Ankle Reset · Calf strength · Balance · Step control · Return prep

App delivery · coaching & check-ins

$80AUD · one-off

Explore program

Go to checkout ↗

Progress with support.

Each program includes app delivery, coaching and check-ins. Confirm suitability with Sean and your treating professional before starting. These pathways do not replace clinical assessment, treatment or return-to-sport clearance.

Help me choose

How access works.

Your one-off purchase includes coaching and check-ins while you work through the program. Take the time you need to finish. If you have not bought another program or joined Train Unlimited within 14 days of completing it, your account moves to basic access. You keep the program you purchased; new programming requires another purchase or an active Train Unlimited subscription.

Add new programming through another purchase or Train Unlimited at $12 AUD/week for library access while subscribed.