Deadbug Hold with Brace, Flat Back
Foundational abdominal activation.
IMovement · The body
The body
relearns how to move.
Years of pain teach the body to brace. This is the slow, kind practice of teaching it not to.
IMovement
World-class movement,
for the part that hurts.
Tell us where it hurts. We’ll start you in the program built for it, designed by Vinny and our movement coaches, refined over years with thousands of students. Neck pain? You’ll start in Neck Relief and Shoulder Relief, on day one.
The movement journey
Three phases.
One body, walked all the way back.
You start where it hurts. When the alarm has quieted and your check-ins say you’re ready, the next chapter opens, first mobility, then strength. Most students take a year to walk all three. There is no rushing, and no falling behind.
IRelief
Quiet the part that hurts.
Eight body-area courses, each one built around the four root drivers of that pain. You start here, no matter where you are. Most students stay in Relief for 8–16 weeks before the body asks for the next chapter.
See the courses
IIMobility
Reclaim the range you lost.
When the alarm has quieted and you can move without bracing, the question changes from "make it stop" to "make it move." Mobility courses open after Relief, when your check-ins say you’re ready.
See the courses
IIIStrength
Rebuild what pain took.
Strength is earned, not assigned. Once mobility returns and the body has options, we layer in load, slowly, on top of the patterns you just rebuilt. This is where the body stops being a problem and starts being yours again.
See the courses
I
Phase 1 · Relief
8 live courses · start here
II
Phase 2 · Mobility
4 courses · in development
01
Coming soon
Spinal Mobility
Articulate the spine top to tail. Full-spectrum, segment by segment.
5 roundsIn development
02
Coming soon
Hip & Pelvis Mobility
Deep hip range, pelvic clock, end-range control. The next chapter after Hip Relief.
5 roundsIn development
03
Coming soon
Shoulder & T-Spine Mobility
Overhead reach restored. Thoracic rotation, scapular range, end-of-day shoulders.
4 roundsIn development
04
Coming soon
Foot & Ankle Mobility
The platform under everything. Big-toe push-off, dorsiflexion, supple feet.
4 roundsIn development
III
Phase 3 · Strength
4 courses · in development
01
Coming soon
Foundational Strength
Squat, hinge, push, pull, built from zero, with no shame and full modifications.
6 roundsIn development
02
Coming soon
Posterior Chain
Glutes, hamstrings, back, the engines that quiet the front of your body.
5 roundsIn development
03
Coming soon
Core & Trunk
Diaphragm-led stability. The core that holds under load, breath, and life.
5 roundsIn development
04
Coming soon
Single-Leg Strength
Stairs, gait, balance under load. The strength that walks you into your seventies.
5 roundsIn development
+ new programs added monthly · all included with enrollment
The round system
Five sessions.
One honest check-in.
Your program moves in rounds. Five sessions, day by day. Then you stop. We ask how it felt. Based on what you tell us, we either advance you, or hold you steady so the work lands deeper.
No guesswork. No grinding through a routine your body isn’t ready for. The course only progresses when you do.
After every session
How do you feel?
We always ask.
Three taps after every routine, better, same, or worse. Add a note if you want. Your answers tell us, and you, what’s actually working. They shape tomorrow’s session, your coach’s recommendations, and your long-term plan.
Most students say this is when they finally start to understand their own body , when patterns appear that no doctor ever named.
Session complete
Lower Back Relief · Round 2 · Day 8
7:34
How do you feel?
Compared to before this session.
↑
Better
·
Same
↓
Worse
Add a note · optional
“Less stiff than yesterday, the box-breathing helped a lot before we started.”
Saved to your plan · visible to Sarah
Modifications, built in
Made for the body
you have today.
Every movement has modifications. Can’t get on the floor? There’s a chair version. Can’t hold weight? There’s a no-load version. Bad day? There’s a gentler version. One tap, no shame, never a dead end.
We meet you where you are today, not where you wish you were, not where you used to be. Your program flexes with you, every single day.
Today · session 4
Cat-Cow
2 of 8
Standing
No floor required
Chair
Seated, with support
Floor
Hands and knees
Therapy ball
Fully supported by the ball
Swap any time, mid-session
Saved to your plan
The movement library
0+ movements.
Every body. Every modification.
Every movement is filmed on a clean white set so you can see the shape of it, not the gym around it. Each one comes with chair, no-load, and lying-down modifications built in, so the right version for you is always one tap away.
The 24 most-used by members
Static Leg Lift, Both Legs Straight
Strengthens lower abs and stabilizers.
Pelvic Tilt
Pelvic alignment and foundational control.
Single-Leg Lift March in Place
Hip-flexor endurance and pelvic control.
Single-Arm Reach Across
Cross-body strength and coordination.
Breathe with Ab Tension & Pelvic Floor
Pelvic floor and core stability.
Heel-Slide, Right then Left
Reinforces core function and spinal stability.
Abdominal Tension
Pelvic floor and core connection.
Single-Arm Overhead Reach
Core stability with shoulder mobility.
Combined Heel-Slide & Overhead Reach
Core integration training.
Pelvic-Floor Activation, 3 × 5s
Deep core and pelvic activation.
Triangle Knee-Pillow Squeeze
Inner-thigh and core alignment.
Bridge with Pillow
Hip stability with alignment.
Knee-Pillow Squeeze with Heel Slide
Dynamic hip and inner-thigh strength.
Plank
Foundational full-body stability.
Deadbug, Opposite Arm & Leg
Spine–pelvis stability.
Front Plank, Knees on Ground
Builds core strength safely.
Abductor Lv. 1 — Clamshell in Extension
Hip stability and strengthening.
Abductor Lv. 2 — Top Leg Lifts
Lateral hip strength.
Static Wall Press
Core and shoulder anti-rotation.
Oblique Twist, Supine Deadbug
Rotational core strength and control.
Side Plank, Knees Bent
Supported core and hip stability.
Side Plank, Legs Straight
Full-body oblique and glute stability.
Tabletop Leg Kickback
Glute-focused, controlled kickbacks.
A small slice. The full library is searchable inside the app, and growing every week.
The routines
Named for what
they feel like.
Each daily routine inside Pain Academy has its own name and its own art, because the practice deserves to feel like a place, not a checklist. A handful of the favourites:
Active12 min
Burning Embers
For the days you have a little to give.
Restore20 min
Sleeping Volcano
Restorative. Quiet. Ancient.
Wake8 min
Morning Mist
For the first ten minutes of the day.
Foundation15 min
First Light
The foundational opener for new students.
Plus dozens more, every program inside Pain Academy is built from named routines like these.
Where would you like
to start?
Sixty-second placement test. We’ll start you in the program built for the part that hurts, and the first seven days are on us.