Programming

If you’re not following a plan, you’re guessing - and guessing won’t get you results.

By Design Programming is our structured exercise solution that bridges the gap between physiotherapy and independent training.

Whether you’re rehabbing an injury or building long-term strength, we offer 3 tailored options to match your goals, needs, and level of commitment.

Basic

Traditional rehab + lifestyle modification

Advanced

Faster recovery through structured app delivery

Premium

Lifelong strength & conditioning, independent training, fully customisable

You don’t know how good you could feel—until you follow a plan built for you.

Basic

A basic Home Exercise Program traditional physiotherapy offers, tailored in-session by your physio. The difference? We do it online - say goodbye to terribly-drawn stick figures.

  • Included with your physio sessions.

    A basic, no-cost Home Exercise Program (HEP) tailored in-session by your physiotherapist.

    3 exercises provided

    1–2 lifestyle or training modifications and recommendations

    Delivered via email body

    *Optional paid variant for video guidance

    • Confidence with foundational movements

    • Traditional, progressive physiotherapy practice

    • Pain reduction and recovery

  • Clients early in rehab, new to physio, or not yet ready for a full program.

Advanced

An upgraded rehab program built in your physio sessions, delivered through the By Design Training App with video demos and progress tracking.

  • 2-3 workouts/week

    Up to 3-8 exercises/day

    Video demonstrations

    In-app accountability and progress tracking

    6 weekly check-ins

    • Improved rehab consistency

    • Faster return to pain free status, movement and goals

    • Increased understanding of proper form

  • Clients needing structure, support, and stronger habit formation.

Premium

A high-end, fully personalised strength or rehab program created by your physio and delivered via the By Design Training App. Ideal for clients ready for long-term change.

  • 3-5 workouts/week

    Unlimited exercises

    Full customisation

    Progress tracking & accountability

    6 weekly check-ins

    • Resilience beyond rehab

    • Return to sport or life at full capacity

    • Long-term fitness & independence

  • Clients post-rehab, motivated to build lifelong strength or train independently.