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Infinite Strength & Rehabilitation 

Ease your lower back pain with a gentle, focused approach designed to build strength, stability, and resilience. This program combines safe, effective exercises that target and strengthen the muscles supporting your lower back, with an emphasis on engaging your core to protect and stabilize your spine. Through controlled movements and a gradual progression of exercises, you'll enhance flexibility and reduce the risk of future discomfort. Each session is crafted to be accessible, easy to follow, and adaptable to your level, ensuring you build strength without putting undue strain on your back. Find relief and regain your confidence with a program designed to keep you moving, pain-free.

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Injury-Specific Programs (Lower Back Pain  Relief Beginner) 

Block 1 Back Pain Management 

This intermediate program is designed for individuals who have progressed beyond the initial program, spending 1-4 weeks on foundational exercises and are now ready to take on more challenging movements to strengthen and stabilize the lower back, core, and supporting muscle groups. This next level thats lasts for 3-4 weeks builds on core strength, hip stability, and flexibility, helping to alleviate existing back pain and reduce the risk of future injuries.

Each exercise session combines dynamic and static movements, targeting muscle endurance and functional strength. This approach will increase your ability to perform daily activities with ease, supporting an active and pain-free lifestyle.

Not sure if you’re ready to progress? Book an online consult with I-STAR to assess your readiness and enjoy a 30% discount on all consultations for members.

Intermediate Lower Back Pain Relief and Core Stability Program 

Block Two:  Intermediate Lower Back Pain Relief  

This third phase in the back rehab series is designed to prepare participants for a full transition into a general strength program. With 3 weekly sessions, it builds on core stability, advanced squat mechanics, and lat control. The program incorporates targeted decompression and flexibility exercises, plus cardio like walking or light cycling on non-session days, promoting active recovery. This phase ensures a smooth progression, providing the necessary strength adaptations for a safe transition to general strength training.

Advanced Lower Back Rehab

Back Pain Program:  Introductory Compound Movements and Core Stability

This 4-week program is designed to restore shoulder function, improve stability, and increase strength gradually for individuals recovering from shoulder injuries or dealing with discomfort. Each week builds upon the last, adding small progressions in range, control, and resistance. This structured approach helps avoid re-injury while supporting safe recovery.

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Beginner Shoulder Rehabilitation Program

Beginner Shoulder Pain 

This pre-stretching mobility program will help ensure your shoulders are warmed up, stable, and ready for more intense stretching or exercise. The focus on dynamic and mobility-oriented movements will support flexibility and reduce the risk of injury.


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Pre-Exercise Shoulder Mobility Program 

This 4-week program includes three targeted blocks—Strength and Stability, Mobility and Flexibility, and Endurance and Functional Movement. Each block builds on shoulder strength, mobility, and endurance, preparing the shoulder for progression into general strength training program. 

Advanced Shoulder Rehabilitation Program:

This 4-week program includes three targeted blocks—Strength and Stability, Mobility and Flexibility, and Endurance and Functional Movement. Each block builds on shoulder strength, mobility, and endurance, preparing the shoulder for progression into general strength training.

Advanced Shoulder Rehabilitation

The Knee Recovery (Beginner) Strength Program is a gentle, progressive exercise plan designed for individuals recovering from knee discomfort or instability. Over four weeks, this program helps build strength in key muscles supporting the knee joint, such as the quadriceps, hamstrings, glutes, and calves, while promoting knee stability and balance. Each session is structured to gradually increase endurance and control, allowing the knee joint to adapt to low-impact movements safely. This plan is ideal for anyone looking to regain functional strength around the knee and improve overall joint resilience and prepares you for our next level knee rehab program. 

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Knee Recovery (Beginner) Strength Program

Build foundational knee strength, stability, and endurance with low-impact exercises tailored to knee recovery.

The Knee Recovery (Intermediate) Strength Program is tailored for individuals with a foundational level of knee strength who are progressing toward more dynamic and weight-bearing movements. This 4-week program builds stability, balance, and strength around the knee using moderate resistance and controlled, functional exercises. By gradually increasing intensity and incorporating unilateral (single-leg) movements, this program helps improve joint resilience and prepares users for more advanced activities or training and bilds the foundation to move to the advanced knee recovery program. 

Program Overview: Knee Recovery (Intermediate) Strength Program

his program follows a three-day split and progresses weekly over a four-week block, ideal for building stability, strength, and endurance around the knee.

The Knee Recovery (Advanced) Strength Program is a high-intensity, four-week training plan designed to build advanced knee strength, stability, and explosive power. Incorporating unilateral movements, plyometric drills, and dynamic strength exercises, this program targets key muscles around the knee and enhances joint resilience for high-impact activities. This is ideal for individuals preparing for sports or advanced functional activities, gradually increasing intensity and volume to promote maximum strength and control. Once completed one can progress to a general strength program/ 

Knee Recovery (Advanced)

 Build high-level knee stability, strength, and endurance using advanced, dynamic exercises and controlled resistance training.

The Ankle Injury Rehab Program is a structured, progressive four-week plan designed to help recover from minor to moderate ankle injuries. Focusing on mobility, strength, and balance, this program gradually reintroduces load and movement to the ankle joint, helping reduce stiffness, increase strength, and improve stability. This plan supports the healing process, preparing the ankle for more advanced activities or return to sport.

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Ankle Injury Rehab Program

 Reduce stiffness, regain mobility, improve strength, and enhance balance for a stable and functional ankle joint.

This 4-week beginner hip mobility and stability program is designed to build foundational strength, flexibility, and control. With a 3-day split, each session focuses on mobility, stability, or strengthening exercises, progressing weekly in intensity. By the end of the program, you’ll experience improved hip range of motion, greater balance, and enhanced joint stability—ideal for anyone new to hip-focused workouts.


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Hip Mobility and Stability (Beginner)

A 4-week progressive block focused on hip mobility and stability. Each week builds on the last with controlled movements to increase flexibility, balance, and strength. Ideal for beginners, this block provides a structured approach to enhance hip health and prepare for more advanced lower body training.

Advanced hip mobility and stability program, consisting of 3 sessions per week. Each session targets hip mobility, stability, and functional strength, progressing gradually over the 4 weeks. Each session should take approximately 45 minutes.

Hip Mobility and Stability (Advanced

his 4-week advanced hip mobility and stability program is designed to enhance hip flexibility, control, and functional strength. Each week includes 3 sessions, progressively increasing intensity and focus. Sessions combine targeted mobility exercises, stability drills, and strength-based movements for an effective and time-efficient approach to improving hip health and performance.

 Advanced Hip Mobility & Stability Program

This AC Joint Training Program is ideal for individuals recovering from AC joint injuries, athletes in sports involving high shoulder impact (like contact sports), or anyone experiencing chronic shoulder discomfort or instability. It is designed to be safe for individuals at all fitness levels and can be adapted as needed.

 AC (Acromioclavicular Joint) Support

The Quadratus Lumborum (QL) is a deep core muscle critical for maintaining proper spinal alignment, lateral flexion, and stability during movement. Weakness or tightness in the QL can lead to lower back pain, poor posture, and reduced mobility. This 4-week program focuses on improving QL strength, flexibility, and functionality with targeted exercises. With three sessions per week, the program includes both mobility drills and strengthening movements, progressing in intensity over time to build a resilient and stable lower back. Each session has a short (25 minutes) and long (45 minutes) option, making it adaptable for different schedules.


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 QL (Quadratus Lumborum) Support Program

Strength, stability, and mobility to alleviate Quadratus Lumborum (QL) pain and improve function.

QL Rehab Training Program 

Unlock your inner strength and build confidence with this empowering 5-week program designed specifically for women new to powerlifting. Focused on mastering the basics of squats, bench press, and deadlifts, this program progressively builds strength, improves technique, and fosters a positive mindset in a supportive environment. Perfect for those who feel underconfident in the gym, EmpowerLift Foundations is your first step toward feeling strong, capable, and unstoppable.

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 Intro to Powerlifting for Women (Light Wieght Women) 

Intro to Powerlifting Template Light-Mid Weight Female 

This 4-week program is designed to alleviate pain and discomfort in the sacroiliac joint (SIJ), improve mobility, and strengthen the surrounding muscles for better support and stability. The program consists of 3 sessions per week, each offering a short program (25 minutes) for time efficiency and a long program (45 minutes) for more in-depth rehabilitation.


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SIJ (Sacroiliac Joint) Relief 

This program provides comprehensive relief for SIJ discomfort, with a balanced mix of mobility, strength, and relaxation exercises.

SIJ (Sacroiliac Joint) Relief

Reduce sciatic nerve pain, improve mobility, build core and glute strength, and promote better posture.



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Sciatica Relief and Recovery Intro Program

educe sciatic nerve pain, improve mobility, build core and glute strength, and promote better posture. Exercises are explained for clarity.

Sciatica Relief and Recovery Program

Reduce sciatic nerve pain, improve mobility, build core and glute strength, and promote better posture.

Sciatica Relief and Recovery Program Advanced 

 Reduce sciatic nerve pain, improve mobility, build core and glute strength, and promote better posture. Exercises are explained for clarity.

Sciatica Relief and Recovery Program (Advance) 

Alleviate neck stiffness, improve thoracic mobility, and enhance wrist flexibility for healthcare workers.

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ccupational Pain Programs (Doctors & Nurses) 

Beginner Program

 This programs are tailored to address specific occupational pain patterns for healthcare professionals.

Intermediate Program. Occupation Pain Management Program 

Strengthen the neck, back, wrists, and core with moderate resistance and improved mobility.

Intermediate Occupational Pain Program

Build resilience and long-term stability with dynamic movements and higher resistance.

Advanced Occupational Pain Program

This 4-week program is designed to address common musculoskeletal issues faced by hairdressers due to prolonged standing, repetitive movements, and static postures. It combines mobility, strength, and stability exercises tailored to reduce pain, improve posture, and enhance endurance.

 Hairdresser Pain Point  Program

Hairdressor Occupational Pain Managment Program 

Do you spend hours at a desk, feeling stiff, achy, or out of alignment? The Posture & Power: 4-Week Desk Worker Mobility Program is your solution! This comprehensive program is crafted specifically for desk workers to combat the common challenges of prolonged sitting—tight hips, rounded shoulders, and neck tension.

With three easy-to-follow sessions each week, this program targets the neck, upper back, and hips through a balanced mix of mobility drills, strength-building exercises, and restorative stretches. Each session is designed to take just 30–45 minutes, making it perfect for busy schedules.

Whether you’re looking to reduce pain, improve your posture, or simply feel more comfortable in your body, this program will guide you step-by-step to better health and mobility. By the end of four weeks, you’ll move more freely, stand taller, and feel stronger.

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Posture & Power: 4-Week Desk Worker Mobility Program

A 4-week program designed for desk workers to improve posture, relieve stiffness, and build strength in the neck, upper back, and hips. With three sessions per week, this program combines mobility, strengthening, and stretching to counteract the effects of prolonged sitting.

Standing for long hours, walking on hard surfaces, and constant movement can take a toll on your feet, ankles, and lower back. The Foundation Strength: 4-Week Mobility Program for Retail & Hospitality Workers is specifically designed to address these challenges, helping you move better and feel stronger.

This 4-week program features three sessions per week, each lasting 30–45 minutes. It combines mobility exercises, stability drills, and strength training to support the demands of your job. From reducing pain in your feet and ankles to improving core stability and relieving lower back tension, this program targets the areas that matter most for those who spend their days on their feet.

Whether you’re looking to prevent injuries, recover after long shifts, or improve overall movement quality, this program is your guide to better mobility and resilience. By the end of four weeks, you’ll feel more supported, move with ease, and have the strength to tackle even the busiest days.

4-Week Mobility Program for Retail & Hospitality Workers

A 4-week program tailored for retail and hospitality workers to alleviate foot, ankle, and lower back pain. With three sessions per week, this program focuses on mobility, stability, and strength to support long hours on your feet.

 Mobility Program for Retail & Hospitality Workers

Sarcopenia, the loss of muscle mass and strength with age, doesn’t have to limit your independence or quality of life. The Strength Reclaimed: 4-Week Sarcopenia Management Program (Beginner) is crafted to help individuals take their first steps toward stronger muscles and better movement.

This beginner-friendly program is designed with safe, simple, and effective exercises that focus on improving muscle strength, mobility, and balance. With three sessions per week lasting 30–40 minutes, this program supports muscle growth, reduces the risk of falls, and enhances overall physical function.

Whether you’re new to exercise or returning after a long break, this program provides the guidance you need to regain strength and confidence. By the end of four weeks, you’ll feel stronger, more stable, and ready to continue your journey toward improved health.


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Strength Reclaimed: 4-Week Sarcopenia Management Program (Beginner)

A beginner-friendly 4-week program designed to combat sarcopenia by building strength, improving mobility, and increasing muscle mass. Ideal for those looking to enhance their independence and vitality.

For those ready to take their fight against sarcopenia to the next level, the Strength Restored: 4-Week Advanced Sarcopenia Management Program offers a more challenging approach to building muscle, improving balance, and enhancing functional strength.

This program is designed for individuals who already have a foundational level of fitness and are ready to progress. With three sessions per week lasting 40–50 minutes, this program focuses on resistance training, multi-joint movements, and advanced balance drills. Each session includes targeted exercises for major muscle groups and activities designed to reduce the risk of falls and increase confidence in daily movements.

By the end of four weeks, participants will notice improved strength, better posture, and greater physical resilience, helping to maintain an active and independent lifestyle.

Strength Restored: 4-Week Advanced Sarcopenia Management Program

A 4-week advanced program to combat sarcopenia, focusing on progressive strength training, functional movement, and stability to enhance muscle mass, balance, and independence.

Maintaining bone density is vital for preventing fractures and preserving mobility as we age. The Strong Foundations: 4-Week Bone Density Maintenance Program is specifically designed to target bone health through resistance training, weight-bearing exercises, and balance improvement.

With three sessions per week lasting 40–50 minutes, this program helps stimulate bone remodeling while improving muscle strength and stability to reduce the risk of falls. Each session includes exercises that load the bones safely and effectively, targeting key areas like the hips, spine, and wrists—common sites of bone loss.

By the end of this program, participants will feel stronger, more stable, and better equipped to support their skeletal health for years to come.

Strong Foundations: 4-Week Bone Density Maintenance Program

A 4-week program designed to maintain and improve bone density through progressive resistance training, impact-loading exercises, and balance work. Perfect for individuals focused on long-term bone health.

Balance and mobility are essential for maintaining independence and reducing the risk of falls as we age. The Steady & Strong: 4-Week Balance & Mobility Program for Mature Adults is tailored to help mature individuals improve stability, increase joint mobility, and build functional strength.

This program includes three sessions per week lasting 30–40 minutes. Each session combines gentle strength-building exercises, targeted balance drills, and stretches to promote better movement. The exercises are low-impact and designed for all fitness levels, with modifications provided for added safety.

By the end of this program, participants will feel more stable, move more confidently, and enjoy a better quality of life with improved physical function.

Steady & Strong: 4-Week Balance & Mobility Program for Mature Adults

A 4-week program designed to improve balance, enhance mobility, and build confidence in daily movements for mature adults. Perfect for maintaining independence and reducing the risk of falls.

Arthritis can limit movement and cause discomfort, but targeted exercise can provide relief. The Ease & Empower: 4-Week Arthritis Relief Program is tailored to help individuals reduce joint pain, improve flexibility, and strengthen muscles around affected joints.

This program features three weekly sessions, each lasting 30–40 minutes. It includes low-impact, joint-friendly exercises combined with stretches to promote better movement and pain management. Modifications are provided to ensure safety and accessibility for all fitness levels.

By the end of this program, participants will experience reduced stiffness, increased range of motion, and greater confidence in their physical abilities.

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Ease & Empower: 4-Week Arthritis Relief Program

A 4-week program designed to alleviate arthritis pain, improve joint mobility, and build gentle strength. Perfect for individuals seeking to manage arthritis symptoms and enhance quality of life.

Living with fibromyalgia can be challenging due to chronic pain and fatigue, but gentle exercise can help alleviate symptoms and improve quality of life. The Empower & Ease: 4-Week Fibromyalgia Management Program focuses on low-impact exercises, stretches, and relaxation techniques designed specifically for those with fibromyalgia.

This program includes three weekly sessions, each lasting 30–40 minutes, with movements tailored to reduce stiffness, improve circulation, and build gentle strength without overexertion. Modifications are provided to ensure safety and comfort at all levels.

By the end of this program, participants will feel more in control of their symptoms, with improved flexibility, reduced pain, and greater overall energy.

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Empower & Ease: 4-Week Fibromyalgia Management Program

A 4-week gentle exercise program designed to reduce fibromyalgia symptoms, improve mobility, and enhance overall well-being. Tailored for individuals managing chronic pain and fatigue.

mpower & Ease: 4-Week Fibromyalgia Management Program

A strong core is essential for maintaining stability, mobility, and overall functional strength as we age. The Core for Life: 4-Week Core Strength & Stability Program is tailored to help older adults improve core strength, reduce the risk of falls, and support daily activities with confidence.

This program includes three weekly sessions, each lasting 30–40 minutes. It combines gentle, low-impact core exercises with balance and mobility drills to enhance coordination and control. Modifications are provided to ensure safety and accessibility for all fitness levels.

By the end of this program, participants will experience improved posture, greater stability, and the functional strength needed to navigate life’s challenges.

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ore for Life: Core Strength & Stability Program

A 4-week program with three unique beginner sessions each week, focused on building core strength, improving balance, and enhancing stability to support daily life and reduce fall risk.

 Core for Life:  Strength & Stability Program

Stiffness and restricted movement can limit your ability to perform everyday tasks, but targeted exercises can help you move with greater ease and confidence. The Move with Ease: 4-Week Functional Mobility & Flexibility Program focuses on enhancing joint mobility and muscle flexibility while building functional strength to support daily activities.

This program includes three unique sessions each week, lasting 30–40 minutes. It combines low-impact mobility drills, gentle stretches, and functional movements to improve posture, coordination, and range of motion. Designed for beginners, each session is adaptable to individual needs and abilities.

By the end of this program, participants will experience improved mobility, greater flexibility, and the confidence to move freely in their daily lives.