Explore our expert-led video protocols to ease pain, improve mobility and build strength. Every program is created by Dr. Rob based on decades of clinical experience. Once you purchase a protocol, it’s yours for life and ready whenever you need it!
These pain programs feature a comprehensive 4-week step-by-step video guide, all hosted in the HeyDrRob mobile app for effortless and seamless use.
Ankle Pain Equipment Needed: Exercise Mat, Flat Bench, Resistance Band, Step [...]
Dr. Rob Jones 
Carpal Tunnel Syndrome Equipment Needed: Exercise Mat, Flat Bench, Resistance Band, Squat [...]
Dr. Rob Jones 
Cervico – Thoracic Pain & Headaches Protocol Equipment Needed: Exercise Mat, Fitness Ball, Squat [...]
Dr. Rob Jones 
Foot Pain, Plantar Fasciitis, & Achilles Pain Equipment Needed: Flat Bench, Foam Roller, Incline Bench, Resistance Band, Step [...]
Dr. Rob Jones 
Golfers Elbow Equipment Needed: Dumbbells, Flat Bench, Resistance [...]
Dr. Rob Jones 
Knee Pain Equipment Needed: Exercise Mat, Flat Bench, Incline Bench, Resistance [...]
Dr. Rob Jones 
Lower Back Pain (Disc Bulge & Herniation) Equipment Needed: Exercise Mat, Fitness [...]
Dr. Rob Jones 
Lower Back Pain (Stenosis, Arthritis, Spondylolysis, & Lysthesis) Equipment Needed: Exercise Mat, Flat [...]
Dr. Rob Jones 
This is a 4-week plan. Repeat the 5-day protocol below for 4 weeks. After you start the program, you can customize your preferences for [...]
Dr. Rob Jones These focused mobility protocols help reduce stiffness, improve movement and restore natural function. If your body feels tight or sluggish, start here for real relief and lasting results.
Elbow & Bicep Stiffness/Mobility Repeat the following exercises daily for 5 days. Daily Exercises Pec Doorway Stretch 2 Sets – [...]
Dr. Rob Jones 
Full Body Stretch Perform this routine 3-4 times weekly or as needed for stiffness. This routine can be performed daily if preferred. [...]
Dr. Rob Jones 
Hip Stiffness and Mobility Perform daily until symptoms resolve then perform 2-3 times weekly or as needed. Equipment: Heavy resistance [...]
Dr. Rob Jones Knee Stiffness and Mobility Perform this routine daily until stiffness reduces then perform 2-3 times weekly or more as needed. [...]
Dr. Rob Jones 
Lower Back/Lumbar Stiffness and Mobility Perform this routine daily until lower back stiffness resolves. Perform 1-2 times weekly for [...]
Dr. Rob Jones 
Mid-Back/Thoracic Stiffness and Mobility Perform daily until symptoms resolve then for maintenance perform 2-3 times weekly or as needed. [...]
Dr. Rob Jones 
Neck Stiffness/Mobility Perform daily until symptoms subside. Then perform 2-3 times weekly or more as needed. Equipment: Yoga mat, [...]
Dr. Rob Jones 
Shoulder Stiffness/Mobility Perform this routine daily until symptoms resolve then perform 2-3 times weekly for maintenance. [...]
Dr. Rob Jones 
Wrist & Hand Stiffness/Mobility Perform daily 5 days weekly. [...]
Dr. Rob Jones These protocols are designed to help you move with power, protect your joints and build lasting strength. Dr. Rob’s approach meets you where you are – and helps you keep getting better.
Week 1 Week 2 Week 3 Week 4 Day 1- Hip Mobility and Posterior Chain Strength Hip Airplane 2 Sets 10 Reps – Time – Weight [...]
Shannon Jones 
Week 1 Week 2 Week 3 Week 4 Day 1- Lower Body Push & Upper Body Pull Banded Half Side Bridge 2 Sets 8-10 Reps – Time – [...]
Shannon Jones 
Arm Workout (Elbow and shoulder safe) Perform 1-2 times weekly as part of your weekly weights routine. [...]
Dr. Rob Jones 
Calf/Foot Strength for Balance Perform daily until balance improves then perform 2-3 times for maintenance. [...]
Dr. Rob Jones 
Back Safe Glute Workout Perform these exercises 2 days a week for 4 weeks. Equipment Needed:Bands, yoga mat, dumbbells, weight bench [...]
Dr. Rob Jones 
Chest Workout (Shoulder Safe) This workout is designed to build a strong chest and healthy shoulders/rotator cuff. Perform this workout 1-2 [...]
Dr. Rob Jones 
Core Training (Back Safe) Beginner Perform this routine for 4 weeks, for 3-4 day per week. Once this routine is easy progress to Core [...]
Dr. Rob Jones 
Core Training (Back Safe) Intermediate Perform this routine 1-2 days weekly as part of a normal exercise routine. [...]
Dr. Rob Jones 
Core Training (Back Safe) Advanced Perform this routine 1-2 times weekly as part of your normal strength training routine. [...]
Dr. Rob Jones 
Hamstring Workout (Back Safe) Be certain to follow all the videos and use weight that is very challenging on the last 3 reps while keeping [...]
Dr. Rob Jones 
Lat/Back Workout (Shoulder Safe) Perform this routine 1-2 days per week as part of a regular exercise program. [...]
Dr. Rob Jones Quad Workout (Knee Safe) Perform all exercises exactly like the videos. Rest 30-60 seconds between working sets. [...]
Dr. Rob Jones 
Shoulder Workout (Rotator Cuff Safe) Perform this routine 1-2 times weekly as part of your regular weight lifting program. [...]
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