David has packaged his most effective protocols into self-guided programs you can do at home. Built with the same care and precision as in-person care, at your own pace.
Structured self-care plans for all injury stages — mobility, strengthening, and maintenance. The full library, built by David for results you can feel.
Browse All →Rotator cuff and scapular stabilization drills for pain relief and better performance.
Get the Program →Progressions for tracking, quad control, and low-impact strength after injury.
Get the Program →Hip hinge, glute engagement, and mobility routines to reduce pain and improve motion.
Get the Program →Balance, proprioception, and joint resilience exercises to prevent re-injury.
Get the Program →Core stability, postural habits, and spinal decompression for a strong back.
Get the Program →Targeted flexibility and joint range-of-motion work to keep your body moving freely and feeling good every day.
Get the Program →A three-day strength program built around compound movements — ideal for building a solid, resilient body without overdoing it.
Get the Program →A four-day program for those ready to push harder — structured splits that maximize strength gains while managing recovery.
Get the Program →Three days of movement-based training focused on real-world strength, stability, and athleticism for everyday life and sport.
Get the Program →A more intensive four-day functional program — built for those who want to move better, perform better, and stay injury-free.
Get the Program →