The My Comeback: Redemption virtual program will be available soon! Email FitnessScience@urmc.rochester.edu to join the waitlist and we’ll reach out to you when it’s available to access.

Whether you’re a weekend warrior, student-athlete, or adult athlete, injuries can happen. And after recovering from an injury, you may not be at quite the same level of performance you were before your injury. But with the right tools, it’s possible to achieve – and even surpass – your pre-injury ability. My Comeback: Redemption is a program that will help you restore your potential and get back on top of your game.

This all-in-one virtual program combines strength training, sport psychology, and sports nutrition to get you back at your peak performance after injury. Our strength and conditioning techniques are designed for the recovering athlete to help you gradually return to your pre-injury ability. Mindset skills are essential to help you overcome anxiety and doubt, as well as build confidence and stay calm in the face of adversity. The program also includes nutrition guidelines for a faster, more complete recovery and to fuel your body as you return to play.

How does the program work?

• 5-week virtual program delivered through weekly videos on our app
• Strength and conditioning workouts designed to build strength and avoid re-injury
• Weekly mindset videos to build focus and confidence
• Weekly nutrition videos to help you accelerate your recovery and fuel your performance
• Guidelines and workbooks to drive home what you’ve learned and help keep you moving forward once you’ve completed the program

What do you get out of the program?

Long-lasting skills. You’ll learn new mindset and nutrition strategies that you can keep using after completing the program, including:

• Goal development
• Energy management skills
• Relaxation techniques
• Manageable meal planning
• Food portion control for athletes

Progress. We won’t let your injury slow you down. Strengthening your body while healing from injury empowers you to keep moving forward and continue making strides in the areas you are able to work on, rather than falling behind.

Convenience. You can complete this program from home, while still having the availability to connect with our team virtually.

With the Redemption program, you’ll realize that your injury can’t stop you. You have the power to get back in the game – and become even better than before.

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Performance Services

Our services can be tailored to your needs. Whether you’re looking for an ongoing program or a single session, group or individual, virtual or in-person. These programs are designed to work for you. Below, you can see the different options available for each service.

All sessions can be made virtual.

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For more information on custom programs, team and organization presentations, call (585) 851-0700.

Free 21-Day Home Workout Series

If you’re looking for easily accessible and convenient workouts, you may be interested in our free 21-day Home Workout Series. This workout series provides a foundation for strength and flexibility using primarily bodyweight exercises, supplemented with equipment found around your home. This was developed for the active individual, no prior lifting or training experience needed. Since this is a home workout program, all you need to do is turn on the video and follow along with the workout.

What you will get from this program:

• 21 free home workouts
• Workouts that build on the previous one to progress you forward
• Improved strength and flexibility
• New and unique exercise techniques