Adaptations
Train around any injury.
Flag a body region in the onboarding map and RepRoute takes the movements that conflict with it straight out of your plan, then refills any day that leaves empty. 14 regions drive that today — shoulder, elbow, hip, lower back, knee, ankle, wrist, neck, chest, upper back, hamstring, groin, forearm and calf. The rest are recorded, not acted on, and we say so on the page rather than letting you assume otherwise.
Training around shoulder pain
A shoulder flag is a blunt instrument, and we'd rather tell you that than pretend it's a scalpel.
See what changeslower backTraining around lower back pain
A flared lower back is one of the most common reasons people quit a program.
See what changeskneeTraining around knee pain
Knee pain costs you the knee-dominant work and almost nothing else.
See what changeswristTraining around wrist pain
Anything that puts bodyweight through a bent-back wrist — push-ups, planks, a barbell bench, a front-rack squat — is the usual irritant.
See what changeselbowTraining around elbow pain
Tennis elbow and golfer's elbow are load-tolerance problems in a tendon.
See what changeshipTraining around hip pain
A hip flag is the widest cut RepRoute makes to a lower body.
See what changesankleTraining around ankle pain
A sprained ankle or limited dorsiflexion mostly costs you squat depth and long-stride lunging.
See what changesneckTraining around neck pain
Neck pain mostly limits bar-on-back movements, heavy overhead work and anything that keeps the upper traps loaded.
See what changesrotator cuffTraining with a rotator cuff issue
There's no separate rotator-cuff flag in RepRoute — you flag the shoulder, and that's the right call.
See what changessciaticaTraining with sciatica
There's no separate sciatica flag — you flag the lower back, which is the region the engine actually acts on.
See what changes