Why BJJ Prehab?

Helping to correct imbalances so you can remain injury-free on the mat

Why our members love BJJ Prehab

Hundreds of jiu-jitsu practitioners have already experienced the power of our customized prehab programming in helping to keep them injury-free on the mat.

Here’s what a few of them had to say:

What is

Prehab is short for “preventative rehabilitation” and works to correct the weaknesses or imbalances that make us prone to injury. These can be related to poor posture, muscular strength, flexibility or general mobility.

BJJ Prehab is an individualized online prehab program that provides BJJ practitioners with the knowledge and tools to defend against injuries and help keep them healthy and doing what they love.

Program Benefits


BJJ Prehab routines are personalized to your fitness level and identified needs. Programming is continually updated as you progress.


All BJJ Prehab routines are approximately 10-15 minutes long, 3x or 5x per week; meaning you can fit them in no matter how busy your schedule.


BJJ Prehab routines and reminders are conveniently sent to your dashboard, or via email/text – no scheduling necessary!


Access your BJJ Prehab routines anywhere – at the gym, academy, or home – via your computer or mobile device.


Physical therapy sessions cost between $120-$150 per hour, while BJJ Prehab is only $20 per month or $180 per year… that’s just $.50-$.66 per day! 


BJJ Prehab members receive 24/7 access to more than 300 expert-led video exercises.

Certifiable Quality

BJJ Prehab is designed and run by Mike Pellegrino, a Doctor of Physical Therapy (DPT) and 3rd degree BJJ Black Belt.

Minimal Equipment

No bulky gym equipment needed. 80% of the BJJ Prehab exercises require no equipment at all, and the rest require little more than a mat, a couple bands and a roller. See equipment list.

Goal Specific

BJJ Prehab exercises are ranked in difficulty from Level 1 to Level 3. Your weekly routines and progression are tracked with our proprietary “BJJ Prehab Score”

How It Works


Mike Pellegrino

3rd Degree Black Belt

Mike is a third degree Brazilian Jiu-Jitsu black belt under Roberto Maia, and runs his own academy near Boston, Massachusetts.

Doctor of Physical Therapy (DPT)

Mike received his doctorate in Physical Therapy from Drexel University in 2010, specializing in orthopedics. He runs a physical therapy clinic out of his BJJ academy.

BJJ Prehab Founder

Mike co-founded BJJ Prehab in 2017 to provide the BJJ community with a cost-effective, customized online injury prevention program based on proven PT methods.

Stay Connected

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