Online Rehab Coaching
Rehab is modified training.
I help people who are in pain keep exercising instead of stopping completely.
Rehab is about modifying training — reducing pain, rebuilding capacity, and getting you back to the sport you love.
IS THIS YOU?
You want to get stronger, move better, and stay pain-free — but you need a plan you can actually follow.
PAIN KEEPS INTERRUPTING YOUR TRAINING
You’re struggling with recurring aches or pain that hold you back from training consistently.
YOU WANT TO KEEP EXERCISING — BUT YOU’RE UNSURE
You don’t want to stop training, but you’re nervous about making the injury or pain worse.
YOU NEED A CLEAR PLAN
You’re looking for expert guidance tailored to your injury, lifestyle, and long-term training goals.
THIS IS WHERE MY COACHING COMES IN
As a UK Osteopath and Strength Coach, I help you move from confusion to clarity.
Structured programming.
Clear progression.
Real accountability.
No guessing. No restarting. No chaos.
YOUR PLAN STARTS HERE
Structured training. Clear direction. Built for momentum.
Initial Consultation & Goal Setting
We clarify your goal, training history, and current constraints — then define the strategy guiding your training.
Personalised Programme Delivery
You receive a structured plan built around your goal — delivered via Google Sheets and designed for progression.
Choose Your Support Level
Train independently with structured guidance and group hotseat support, or add 1-to-1 coaching for closer feedback and extra accountability.
Build Momentum
Each training block progresses what you’ve already built — so you keep moving forward with intent.
THE CLINICAL FOUNDATION
Before building strength or performance, we build clarity. The goal is to understand exactly what is happening in your body so we can move forward with confidence and direction.
Clinical Assessment
We begin with a 60-minute online consultation where we analyse your symptoms, injury history and training background. The goal is to identify the key drivers of your pain and rule out situations that require medical referral.
Diagnosis & Monitoring
You receive a clear clinical diagnosis and a realistic explanation of your recovery timeline. In complex cases, we narrow down the 2–3 main contributing factors and monitor these throughout your programme.
Custom Rehabilitation Plan
Based on your assessment, you receive a 5–12 week evidence-based rehabilitation programme tailored specifically to your injury, goals and training environment.
Training & Lifestyle Audit
Most injuries persist because of training errors or lifestyle stressors. We review your programming, workload, sleep and recovery habits to identify what is maintaining your symptoms.
Pain Science & Load Management
Understanding pain changes how you train. Using modern pain science and a traffic-light training system, we identify a safe “green zone” so you can continue training without constantly aggravating symptoms.
THE TWO MAIN REHAB PATHWAYS
HIGH SENSITIVITY ENTRY
The acute pathway. Designed for injuries with higher pain sensitivity where the first priority is calming the system, restoring movement confidence and gradually rebuilding load tolerance.
LOW SENSITIVITY ENTRY
The persistent “niggle” pathway. Designed for injuries that have been lingering for months or years, where progress requires gradually rebuilding strength, capacity and tissue resilience.
THE PATHWAYS IN COMPARISON
HIGH SENSITIVITY ENTRY
Early injury management: calm the system, protect the tissue, and restore safe movement.
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Calm pain & irritation — use PEACE principles to settle symptoms and create the right environment for healing
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Protect the area — temporary unloading and smart substitutions to avoid unnecessary aggravation
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Reintroduce movement early — begin targeted rehab exercises as soon as loading is safe and tolerated
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Modify, don’t stop — stay active by avoiding the “red zone” while maintaining as much function as possible
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Build capacity back up — progressive loading restores tissue tolerance and guides your return to function
LOW SENSITIVITY ENTRY
For persistent issues: identify the weak link, rebuild capacity, and return to full performance.
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Create clarity — understand the problem properly and establish a clear strategy from the start
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Analyse your training — identify the movements, loads, and patterns that keep the issue going
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Adapt intelligently — modify exercises and volume without losing momentum in the gym or sport
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Build tissue capacity — progressively load the weak link until it becomes more resilient and reliable
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Run a concurrent return — rebuild strength in training while gradually reintroducing sport-specific demand
WHAT’S INCLUDED IN YOUR COACHING
Education. Clarity. Execution.
Full Educational Vault Access
Full access, for the duration of your coaching, to my complete training curriculum via Google Drive — a PowerPoint-based library I’ve built personally to teach why and how you train, not just what to do.
Rehab Vault
Joint health, injury risk reduction and pain management principles — supporting long-term performance without sacrificing durability.
Strength & Conditioning Vault
The core of the curriculum. A complete strength and conditioning system covering movement fundamentals, loading principles, hypertrophy, and intelligent programming — designed to make you strong, capable, and self-sufficient in the gym. Everything I wish I’d known when I started over 10 years ago.
Nutrition Vault
Learn to manage calories, macros, fat loss and lean mass gain with precision — no extremes, just consistency and control. A complete nutrition course giving you clear answers and a practical method to track intake, build muscle, lose body fat, or navigate body recomposition with confidence.
Cardio & Running Vault
Energy systems, aerobic base development, pacing strategies and performance-focused conditioning — so cardio supports your training, not competes with it.
MEET THE COACH
Clinical reasoning. Intelligent training.
I’m an osteopath and a strength coach. I work at the intersection of clinical reasoning and intelligent training — where performance, progression, and sometimes pain meet.
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10+ years of applied strength training
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Clinical understanding of movement and load
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Strength principles that transfer beyond the gym
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Education — so you’re never guessing what you’re doing
REHAB TO PERFORMANCE
"I’ve been working with Fabio at The Basics First for over a year and the results have been outstanding. His online rehab and strength/performance coaching delivered improvements I never got from previous coaches."
"I’m in much less pain, my quality of life is significantly better, and he kept me training while helping me return to my chosen sport. The individualised, evidence-based approach followed a clear, progressive plan and kept training engaging, which made it easy to stay consistent. Highly recommend."
— Imogen.H., Hybrid Strength & Rehab Client
INVEST IN YOURSELF — NOT ANOTHER PROGRAM
Real coaching. Real accountability. Real understanding.
ACCOUNTABILITY THAT DRIVES RESULTS
Clear expectations. Regular reviews. No drifting. Progress happens because nothing is left unattended.
AN EDUCATION SYSTEM — NOT JUST A PLAN
You don’t just train — you learn. Full access to my education vault so you understand why you train, not just what to do — and can apply it for life.
10+ YEARS OF COACHING EXPERIENCE
Clinical background meets barbell-based systems. A decade of refinement applied directly to your training decisions.
CHOOSE YOUR LEVEL OF online COACHING
Start with a 60-minute online consultation + goal setting. Your programming is built around that goal — and evolves as you progress.
Programme + Coaching System
Custom plan + weekly coaching oversight (hotseat)
- 60-min consultation + goal setting (sets your training direction)
- Custom 5-week programme built around your goal
- Nutrition guidance + calorie target aligned to your training goal
- Exercise demo videos with coaching cues
- Weekly 2-hour group hotseat (live coaching Q&A)
- Send in questions and training videos for expert form checks and technique refinement during the hotseat
- Access to recordings if you can’t attend live
- Private coaching community (accountability threads, form checks, wins + weekly prompts)
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Educational Library access covering programme design, rehab, nutrition, and conditioning
Includes the complete Strength Training course - Changing goal? → new consultation required
Best if you want a clear plan, weekly coaching oversight, and the skills to progress independently over time.
1-to-1 Coaching (Bi-Weekly)
Direct coach access every 2 weeks
- 60-min consultation + goal setting
- Coach-updated programme every 2 weeks based on progress
- Nutrition guidance + calorie target aligned to your training goal
- Exercise demo videos with coaching cues
- 30-min 1-to-1 call every 2 weeks (feedback + direction)
- Technique analysis + action cues (private video submission)
- Private coaching community (accountability threads, form checks, wins + weekly prompts)
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Educational Library access covering programme design, rehab, nutrition, and conditioning
Includes the complete Strength Training course -
Hotseat: listen-in + written questions
Live airtime is prioritised for members without 1-to-1 access.
Best if you want consistent feedback with 1-to-1 access every two weeks and regular programme updates.
1-to-1 Coaching (Weekly)
Weekly calls + higher-touch support
- Everything in Tier 2
- Nutrition guidance + calorie target aligned to your training goal
- Exercise demo videos with coaching cues
- Weekly 30-min 1-to-1 call
- Weekly programme adjustment
- Weekly technique analysis + action cues (private video submission)
- Telegram support (48-hour response window)
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Hotseat: learn with the group (listen-in)
Live airtime is prioritised for members without 1-to-1 access.
Best if you want the fastest iteration with weekly coaching plus direct support between calls.
3 STEPS TO YOUR NEW FOUNDATION
Ready to start? Book your free 10-min discovery call.
Let’s discuss your training history and goals. Pick a time that suits you for a brief chat via Google Meet.
FREQUENTLY ASKED QUESTIONS
Do I need a gym membership?
Yes. This is a gym-based coaching system. The core of the program relies on consistent access to gym equipment to follow proper strength progressions and technical work. Short-term travel or home adaptations are possible, but the foundation is built in the gym.
How many days per week do I need to train?
This depends on your time availability, recovery, and goals. Two sessions per week is the minimum to make progress. Three to four sessions is ideal for most people. The priority is sustainability — the best plan is the one you can execute consistently.
How do you monitor my progression?
Your training programme is built and delivered in a private Google Sheet that is shared directly with me. I can see your numbers, loads, and notes week after week, which allows me to track trends, identify plateaus, and spot issues early. Progression, regression, and deload decisions are discussed and applied either during Hotseats or through 1-to-1 coaching calls, depending on your tier.
What is a Hotseat?
A weekly live group coaching call where members submit questions or videos in advance. The session is structured so that every member who submits receives time and feedback, either live or via replay. I review technique, adjust training decisions, and coach in real time — with recordings available afterward. Because your training plan is shared with me in Drive, I can see your progress, loads, and notes in real time, allowing feedback to be specific, contextual, and data-driven.
Do I need to count calories?
Not necessarily. You’ll receive a suggested calorie target based on your goal — whether that’s a deficit (fat loss), maintenance, or surplus (muscle gain). We’ll monitor progress and adjust this over time as your training evolves.
I don’t recommend strict calorie tracking at the start for most people. The focus is on building a sustainable and enjoyable way of eating that supports your training and physique goals. If you choose to track more precisely, the Nutrition Vault includes a complete course on calories and tracking methods.
What exactly is the “Education Vault”?
Strength training is complex. To get long-term results, you need to understand the principles behind your training. The Education Vault is an evolving library of PowerPoints and curated videos that complements 1-to-1 coaching calls. We use call time for your specific needs, and the Vault for deeper theory — such as RPE, hypertrophy mechanics, and programming logic — at your own pace.
Can I join if I’m currently injured?
This is performance coaching and works best if you are mostly pain-free. While my philosophy is “Rehab is modified training”, ongoing or limiting injuries require clinical focus first. If pain is your primary limitation, please refer to my Exercise Rehab service before starting.
Why Google Sheets and Google Drive?
Apps are restrictive. I use a professional workspace for full individualisation. Your Training Blueprint lives in Google Sheets, and your Performance Hub (videos, resources, form checks) lives in Drive. This allows real-time changes, transparency, and flexibility that apps can’t provide.
How do video form checks work?
You upload key lifts or movements to your private Drive folder. I review your mechanics and leave specific feedback directly in your training sheet. This keeps technique sharp and progress safe without app friction.
Which tier is right for me?
The Structured tier suits self-motivated lifters who want a clear plan. Weekly Support is ideal if you have time-sensitive goals, a complex history, or want maximum accountability and feedback.