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. 7 regions drive that today — shoulder, elbow, hip, lower back, knee, ankle and wrist. 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 mostly costs you the knee-dominant work.
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 changesneckRecorded onlyTraining around neck pain
Neck pain mostly limits bar-on-back movements and anything that keeps the upper traps loaded.
See how to work around itrotator cuffRecorded onlyTraining 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 how to work around itsciaticaRecorded onlyTraining with sciatica
There's no separate sciatica flag — you flag the lower back, which is the region the engine actually acts on.
See how to work around it