Stay Healthy. Keep Rolling.

Online physical therapy, customized for your body and specific to Jiu Jitsu. 

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Let our members tell you why they love BJJ Prehab

I love this program! It's so easy to use, yet physically challenging enough to stay interesting and fun. I started using it initially to strengthen my knees after a torn MCL, but soon found out that my entire body felt stronger and more flexible. I can't wait to see the effects of using it long term!

Jen B.

Within one week, I noticed  a huge difference in my movement, flexibility, and comfort level when active. The personalized videos have helped target areas of weakness, and I really look forward to doing them now... Mike Pellegrino is an amazing instructor, and all the videos are easy to follow. No more rehab for me, only Prehab!

Aldo P.

I started BJJ Prehab after constantly suffering injuries working out. At 45 it’s a more work to stay healthy. This has become an easy and quick way to prevent those injuries. I am able to do them at home or at the office depending on my schedule. I feel the difference in both strength and flexibility.

Matthew R.

A program to support your lifelong Jiu-Jitsu journey


BJJ Prehab routines are personalized to your fitness level and the specific target areas you need addressed. This means your weekly workout routines will be unique to you.


Your weekly routines are on average 10-15 mins, and can be done conveniently at the gym, academy, or home.


Your personalized routines are conveniently sent to you via email and/or text, either 3x or 5x/week -- you choose the frequency.


A typical physical therapy session costs $120-150 / hr. BJJ Prehab subscribers receive full-time access to expert led physical therapy, for just $20 / month, that's ~$.66 cents a day. 

100% Video Instruction

Over 300+ video exercises in our database and counting! Easily follow along as Mike guides you through each exercise.

Expert Led

Our program is designed and run by U.S. certified Doctor of Physical Therapy and 3rd degree Jiu Jitsu black belt, Mike Pellegrino.

Minimal Equipment

No bulky gym equipment needed. Just grab a mat, a couple bands and roller -- you're ready to get started. 82% of program exercises require no equipment.

Goal Specific

Exercises are ranked level 1-3 in difficulty. We track your weekly routine difficulty level and progression against a proprietary "prehab score" target. 

How It Works



At sign up, select one of two options: 3x week/~15min or 5x week/~10min workouts. We'll ask you a few questions about about your body's strengths and weaknesses in five key target areas. 



You'll begin receiving your personalized, weekly workouts directly to your inbox/SMS.

Remember, your weekly routines are always tailored to your unique custom preferences and automatically adjusted each week based on your progress and feedback.  


Easy to Use

Grab your phone and knock out your prehab routine before or after training.

You don't need any special equipment to get started. Just a floor, a wall, a doorway, a towel, and a chair. All or most items can be found at your gym or academy. See our Equipment page for the checklist of what's needed.

About Mike Pellegrino: BJJ Prehab founder, BJJ Black Belt & Doctor of Physical Therapy

More About BJJ Prehab

What is "Prehab"?

Prehab is short for "Preventative Rehabilitation." The program consists of a set of exercises a physical therapist might have given you the last time you sprained something. You know, those little exercises she/he insisted would keep you from re-injuring yourself...(oftentimes the ones they print out on a sheet of paper and you might not remember to do). Our program aims to educate and provide people with the tools needed to get proactive about their orthopedic health through online physical therapy. 

Emerging Popularity in Pro Sports Training

The science of prehab is growing in popularity with health professionals who work with pro athletes. One great example is at the University of Alabama, where the football team reduced hamstring injuries by 75% in one year with an injury prevention focused approach.*

Think about what a consistent, personalized, BJJ-specific prehab routine could do for your Jiu-Jitsu recovery and orthopedic health!


BJJ Specific Considerations

BJJ Prehab will focus on the main components of optimal injury prevention. Because BJJ is a sport that taxes your full body in very dynamic ways, you need a comprehensive prehab program to maintain balance of strength. There are several movements that are somewhat unique to BJJ, and we want to be sure to address those. For example, BJJ consists largely of pulling motions, which can leave your shoulders with strength imbalances that make them prone to certain types of injuries. Other BJJ-specific considerations are the prevalence of torsion forces on wrists, ankles, toes, and fingers. In order to minimize risk of injury to these joints, it's important that your prehab program include strength and mobility for supporting muscles.

Optimal Prehab Goal

The goal of a successful prehab program is to achieve a peak state of optimal joint and muscular function...and maintain it. For BJJ practitioners, prehab should focus on:

- Building a strong and mobile core

- Achieving flexible and elastic muscle tissue

- Improving posture and form with proper biomechanics

- Reducing sprains, strains, and overuse related injuries

Based on our work with a wide-range of athletes, BJJ Prehab defines three levels of exercise for each of the key areas of focus. Your goal is to get to level three in each of these areas, and for the exercises to be easy. You should be able to grab your phone and knock out ~10 minutes of prehab before or after every class, and have it feel like a breeze. 

Knowledge and Discipline

Preventing injuries is a combination of knowing how to create effective exercise progressions for preventing the types of injuries that BJJ athletes face, tailoring those exercises to meet the joint concerns that you have as an individual, AND being disciplined with actually doing the program regularly. Our aim is to make these types of programs accessible to everyone who practices our art, and to do it in a way that's easy to fit into your life. BJJ Prehab will create programs tailored for your specific needs, squeeze them into 10-20 minutes per workout, give you detailed guidance as you perform each movement, and help you understand how you are progressing against an optimal level of injury prevention. 

Prehab Research

Prehab is an interesting topic for study. How do you test the effectiveness of someone's injury prevention program without, well, trying to injure them? We do it by looking at occurrence of injuries over time, with a large enough study population, to test the effectiveness of new routines. Patients are much more interested in prevention than ever before. And the past decade has seen great strides in injury prevention research. This wealth of new data is arming a new generation of sports therapists to improve athlete outcomes. As a DPT, Mike works hard to keep up with the latest, and make sure that we're building the best proven injury prevention techniques into BJJ Prehab.

Prehab vs Strength & Conditioning

Prehab is complementary to your strength and conditioning program. It doesn't seek to replace those functions. In fact, talking with our students and patients, one of the primary reasons they don't do as much prehab as they should is because it would take away from their other workouts. The logic goes something like this:

"I have that set of 6 exercises Mike gave me for my shoulder. The last time I did them, I couldn't read his chicken scratch, and I couldn't remember exactly the right way to do a couple of the exercises, and really I feel like I need to be doing different movements by now but I have no idea what to do instead, and by the time I sorted it all out, those 6 little movements took me over half an hour. If I'm going to take half an hour for a workout, I'm going to do something that feels more useful, like cardio or weightlifting."

There's some truth to that. Your prehab routine isn't going to keep you from gassing on the mat (heh...), or give you the ability to suplex your training partner. Those are different goals. Prehab is going to keep you from tweaking your shoulder as often because your rotator cuff is imbalanced. It's going to make your knee stop hurting all the time because your IT band is too tight. And on and on... And your prehab routine shouldn't take up half an hour of your workout time. It should fit easily into your morning or evening or on-the-mat routine.  

Cross-training for Mobility, Stability, and Flexibility

Cross training is a great idea in general, but it's difficult to find an activity that will help you properly with the staples of injury prevention: mobility, stability, and flexibility. Take yoga as an example. Sometimes it's a great supplement to Jiu-Jitsu training. If you struggle with certain kinds of imbalances in flexibility, then yoga can help with that. On the other hand, it's also not something someone who is already quite flexible should be doing regularly. Many people who are "good" at yoga are also naturally extremely flexible which would just continue to emphasize something that doesn't need more emphasis! Injuries come along a spectrum, on one end you have the extremely stiff and tight, and on the other end you have the extremely flexible, neither is good and comes with its own risks. At the end of the day, if you just want to be better rounded on the mat, why spend much time and money on programs that you want to help with your mobility, stability, and flexibility, when you can get a more comprehensive, BJJ-specific program to cover these needs?