3 Phases of Rehab
COREX12 is a 3-phase system that progresses from injury rehab to pain-free functional strength and lifting.
PHASE 1
12 Foundations
PHASE 1 – 12 Foundations
“Build the Foundation – Isolate the weakness”
Phase 1 teaches all 12 foundational exercises with precise testing to eliminate compensations and rebuild true stability from the ground up. READ MORE >>
Hips / Legs
1. Knee Drop
Target Muscle: Gluteus Minimus focus, with Gluteus Medius
Avoid Using: TFL, Adductors, Piriformis, Glute Medius-Superior Fibers
2. Glute Fly
Target Muscle: Gluteus Medius – Anterior Fibers
Avoid Using: TFL, Adductors, Piriformis, Glute Medius-Superior Fibers
3. SL Ball Squeeze
Target Muscle: Adductor Brevis, Longus – Hip Internal Rotators
Avoid Using: TFL, Sartorius
4. Inner Hamstring Bridge
Target Muscle: Semimembranosus-Medial Hamstring
Avoid Using: Bicep Femoris – Lateral Hamstring
5. Leg Extensions or Wall Squat
Target Muscle: Quadriceps & Foundational Leg Strength
Avoid: For Knee use Leg Extension first before transitioning to Wall Squat
Shoulder
Target Muscle: Humeral Depressors & Teres Major
Avoid Using: Levator Scapulae, Upper Trapezius, Pectoralis Minor
7. Delt Backs
Target Muscle: Rear Deltoid, Teres Minor
Avoid Using: Lateral and Anterior Deltoid, Levator Scapulae, Upper Trapezius
8. Pants Pulls
Target Muscle: Rear Deltoid – Inferior Fibers (Bottom Section)
Avoid Using: Anterior Deltoid, Levator Scapulae, Upper Trapezius, Pectoralis Minor
9. Pad Cuff
Target Muscle: Infraspinatus, Teres Minor
Avoid Using: Anterior Deltoid, Levator Scapulae, Upper Trapezius
Core
10. Core Fixer
Target Muscle: Transverse Abdominals and Iliacus – Corrects Anterior Pelvic Tilt
Avoid: Irritation in Hip Flexors
11. Side Crunch
Target Muscle: Obliques
Avoid: Pain in the QL (Quadratus Lumborum)
12. Low Back Row
Target Muscle: Lower Back / Spinal Erectors
Avoid: Pain or discomfort in the lumbar region
Extremities
Bonus for You!
Neck, Wrist, Feet Rehab Exercises
Fix Injuries Such As:
Achilles Tendonitis, Tennis Elbow, General Trap and Neck Pain
PHASE 2
Advancements
PHASE 2 – Advancements
“Get Fully Fixed – Advanced Stability & Control”
The 12 foundations are replaced with 12 more powerful advanced variations – to fully fix your injuries. READ MORE >>
REPLACEMENT EXAMPLES BELOW
PHASE 3
Corrective Lifting
PHASE 3 – Corrective Lifting
“Get Back to Lifting – Pain-Free & Strong”
Phase 3 combines advanced corrective exercises from Phase 2 with an entry-level lifting program to rebuild full strength, control, and durability.
Don’t want to lift?
No problem! You can stay in Phase 2 long-term and still build excellent functional strength for sports or daily life.
See our advanced training options after passing Phase 3:
Longevity Lifting →
Sports Training →
