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WORKOUT PREP & RECOVERYWITH DR. JEN FRABONI, PT, DPT

Building a consistent workout routine but need quick, effective warm-ups and
cool-downs to better prepare your body and improve your mobility along the way?

Join Jen Health to get 14 warm-ups and cool-downs you can use for any type of
workout!



Select your preferred subscription plan

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$24.99

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AS A BUSY MOM MYSELF, I UNDERSTAND NOT HAVING A TON OF TIME TO DEDICATE TO
WORKOUTS AND MAINTAINING MOBILITY

Let alone, who has time for a full warm-up and cool-down?! Oftentimes, you want
to just get in, do your workout or go out for your run and be done.

I GET IT!!

AND I also know how important warm-ups are for preparing your joints and muscles
for the workout or run ahead, while also recovering in an effective manner to
reduce inflammation, stress and tension within our body. Exercise is crucial.
But maintaining our mobility and improving the connection to those stabilizing
muscles can help drive results while reducing your risk of pain and injury.


THIS IS WHY AS A DOCTOR OF PHYSICAL THERAPY, BUSY WORKING MOM, WHO LOVES
PRIORITIZING WORKOUTS, I PUT TOGETHER A COLLECTION OF 14 QUICK & EFFICIENT
WARM-UP & COOL-DOWNS TO:

1

Make it easy to find a warm-up or cool-down that would be best for your
particular workout

2

Provide a follow-along video so you can just follow along to learn as you move
in 6 minutes or less

3

Feel better prepared and recovered in your body so you can keep safely and
effectively progressing with your workout

WARM-UPS

Why Are Warm-Ups Important?

Most people are going to tell you, warm-ups are important for injury prevention!

Here’s the truth: injuries can happen for a variety of reasons, and what we know
from the research is that a warm-up alone cannot prevent injury. This is why
it’s also so important to assess your energy levels on any given day because a
lack of sleep or increased stress can potentially place the body at a greater
risk of injury!

HOWEVER, an effective warm-up can help create physiological benefits to maximize
results for the workout ahead. After all, wouldn’t it be great to be able to
move into fuller ranges of motion during a workout with less stress, tension and
pain on your joints?!

Especially if you’re working out first thing in the morning, after getting off a
long job of sitting or even a long drive to the gym, this is exactly what an
effective and efficient warm-up can help with.



STRETCHES

Stop Using Passive Stretches During Your Warm-Up!

Passive stretching is when you hold a particular stretch for 30 seconds or
longer with no muscle resistance and with the intention to improve range of
motion.

Though passive stretching can have some great benefits when dosed and done
appropriately, a warm-up is NOT the best place to add this in!

Static stretching held longer than 45-60 seconds can decrease performance of
exercises involving strength and power by 2-5%. Though these are small changes,
we also have a study that shows that static stretching of the hamstrings showed
a 15.4% decrease in eccentric peak torque (strength and power) when following a
24 day static stretching protocol prior to a workout. I’m not sure about you,
but I want to be able to maximize every benefit from exercise, especially when I
have limited time to workout! So, drop the static stretching, and try something
far more effective in less time.



GOOD WARM UP

The Key Components to a Good Warm-Up in under 10 Minutes

1. First and foremost, a warm-up should help increase your internal body
temperature to improve circulation.

Warming up the muscle allows for better turnover of your ATP (adenosine
triphosphate is a nucleotide that provides energy to drive and support many
processes in living cells) so you can produce or replenish ATP stores faster for
better utilization. Warming up your tissues also allows for better
cross-bridging of your muscles for your muscles to contract, improved nerve
conduction velocity, and better utilization of the oxygen uptake for improved
delivery of oxygen to your muscles. This is best achieved through active
movement like walking, cycling, jump roping, or some form of quick cardio that
can be done within 3-15 minutes.

2. Second, because most of us spend too much time sitting or standing and not
enough time getting into our full ranges within our joints,

We highly recommend intentional active mobility to move within the full range of
your joints to better prepare the muscles surrounding the joints to control and
manage that full range under load.

3. Last, your warm-up should include mimicking the movements you will be doing
during the workout but with less energy expenditure.

An example of this is with unloaded or light squats prior to heavy squats in the
workout.



COOL-DOWNS

Are Cool-Downs Crucial?

Cool downs are meant to help the body recover after a workout in order to help
you feel more prepared the next day for movement and reduce extreme exhaustion.

Similar to a warm-up, we cannot definitively say that a cool down will 100%
prevent injury, HOWEVER, we can say that a proper and effective cool down will
help with energy reserve for the remainder of the day, reduced muscle tension
and help reduce overall stress and potential for increased soreness the next
day.

While active movement is often a key component in a cool down, rather than just
hopping in a cold plunge or getting a massage directly after a workout, there is
a fine line between cool downs that are effective to help the body and
additional cool downs that can actually cause more stress and potentially result
in negative effects for the body. This is why it is important to follow cool
downs that are more evidence based (like the ones we provide in this plan) to
provide the physiological benefits you really need to recover properly.



EFFECTIVE COOL-DOWN

You Do NOT Need More Than 5 Minutes For An Effective Cool-Down

According to research, the most important factors for an effective cool down
include:

1. Making sure the cool down does not exceed 30 minutes of movement.

If my cool down was 30 minutes or longer, I would just be calling that another
portion of my workout! No one has time for a 20-30 minute cool down, so we’ll be
showing you how to reach that peak recovery in just 5-6 minutes.

2. Make sure your cool down does not impact your glycogen resynthesis.

Glycogen is the fuel we have stored in our muscles that we deplete during our
workout. If we continue to impact glycogen stores within a cool down, it can
negatively impact our energy for the remainder of the day.

3. Make sure your cool down is something you enjoy and not considered “extra
work”

This is a time to mentally down regulate the nervous system after intense
exercise, so if you’re consciously hating or fighting it, this could also create
a negative impact of maximum recovery.




JOIN NOW AND RECEIVE
THESE ADDED BONUSES:



We want you to immediately feel the benefits of these warm-ups and cool-downs,
so we’re including FREE bonus content you will only have access to if you sign
up now!

 * Full Downloadable PDF of each warm-up and cool down to have access to for
   life, even if you decide the membership is not the right fit for you at this
   time
 * 3 PDF Downloadable Workouts to use alongside your warm-ups and cool downs
   * 1 Lower Body Strength Workout
   * 1 Upper Body Strength Workout
   * 1 Full Body Strength Workout
   * Automated Calendar to track progress
   * Opportunity to win prizes just for signing up!

Ready to move
Ready to move


WHAT DO YOU GET WITHIN THE JEN MEMBERSHIP

STEP-BY-STEP EXERCISE PROGRAMS

Every plan has full video demonstrations to not only show you have to execute
each movement properly, but to help you understand the “why” behind what they do
for your body.

MEET EACH MONTH WITH DR. JEN FRABONI TO DISCUSS YOUR PROGRESS

Beyond the challenge, continue to meet each month with Dr. Jen Fraboni to
discuss your progress, examine concerns and answer any questions about the body

STAR THE VIDEO TO SAVE INTO YOUR FOLDERS

Love a video you find through this Full Body Low Impact Plan (or any other plan)
you know you’ll want to come back to? Star that video to save into any folders
you create!

EXPLORE THROUGH 11 DIFFERENT CURATED PLANS,

Each with 2-3 phases per plan to continue learning about your body from Doctors
of Physical Therapy

SEARCH FOR ANY BODY PART, PAIN POINT, OR WORKOUT PREFERENCE

Find quick tips, curated plans, specific exercises or self-assessments related
to exactly what you’re looking fo by typing in our search bar or exploring our
movement playlists!

GET RECOMMENDED PLANS FOR YOU

Want to explore the other plans we have available after the challenge? Simply
scroll to the bottom of the “For You” page on your home page and click on “Get
more recommendations.”

THE LEARNING IS ENDLESS!

Subscribe now


WHAT PEOPLE ARE SAYING

 * I love how you’re approaching this from a PT angle - the cues are super
   helpful and the warm ups have been so much better than what I was doing
   prior. Like it all makes sense. I love that you’re sprinkling in ...
   
   Read More
   
   
   
   Nat

 * I just want to say that this is by far my favorite program of yours. It’s
   such a good balance of strength, mobility, flexibility, core, balance,
   breathwork, and mind-muscle connection. I love seeing my progres...
   
   Read More
   
   
   
   Kathy

 * I have to say that your cueing for deadlifts is the best ever!!! And I’ve
   worked out with many PT’s and trainers! This is the first time I’ve ever done
   deadlifts without feeling my back tense up! I am getting ...
   
   Read More
   
   
   
   Tracy

 * “This is the first time in my life I’ve joined a challenge like this. I love
   everything I’ve learned, unlearned and relearned from the challenge. The
   program was thoughtfully put together and so accessible to ...
   
   Read More
   
   
   
   Cherry

 * Just finished my end of program assessments and what a difference!! While
   overall form was pretty good to start for squats, deadlifts and overhead
   press - I felt SO much stronger in my body than when we starte...
   
   Read More
   
   
   
   Tammy

 * This program has been wonderful for me. I’ve been so fearful of moving my
   body so much after a car accident but WOW what a difference all the way
   around in my movement and how I feel. My planks have greatly i...
   
   Read More
   
   
   
   Bonnie

 * Just did the mobility flow from Day 21. Loved it! For me, I think my favorite
   part of the challenge is letting go of my fears. I’ve told myself a story for
   the past 4 years that I can’t lift weights, I can’t d...
   
   Read More
   
   
   
   Carrie

 * This is the best $$ I’ve ever spent. Ever! So good!!
   
   
   
   Deborah

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Enroll in the Workout Prep & Recovery course to have the opportunity to win one
of these prizes

Anyone has an opportunity to win just for signing up:

THE OPTIMAL BODY THERAPY KIT

($59.95 value)

PRX PERFORMANCE DUMBBELLS

($100 Value)

1 YEAR OF JEN HEALTH

($300 Value)
Let's do this

100% Satisfaction Guaranteed

If for any reason, you’re unhappy with this course, just email us for a full and
prompt refund anytime within a 15 days of purchase. We stand behind all our
programs unconditionally because our customer success and happiness rates are so
high. We’re responsive, reliable, and we’re here to help.


FREQUENTLY ASKED QUESTIONS

How do I log in to find my course?

Bookmark our site: https://jen.health. Make sure to always log in with the same
method that you signed up with. You will find your course in the “Courses” tab
once logged in. Email us at jen@jen.health if you have any difficulty.

How long do I have access to this course?

Good news! You have lifetime access! Of course, it is most beneficial to work
through the 30 days consistently to see the most benefit, but you can certainly
move at your own pace and revisit videos that are most needed.

Can I ask personal questions to get more support?

Yes! Though we are not your personal doctor of physical therapy and therefore
cannot assess or diagnose, we are available through email support
(jen@jen.health) to help further guide what we recommend within the course.

How long is each day?

Each strength workout is no more than 30 minutes from start to finish and each
HIIT workout is only 10-20 minutes. The mobility flows are 5-10 minutes and core
workouts are 10 minutes. We want this challenge to be very accessible to even
the busiest of us all!

Is there a way to track my progress?

Yes! Our platform automatically keeps track of what day you left off so when you
click back into the course, it will pick up right where you left off! We will
also provide self-assessment exercises before and after the course with a
workbook to note your findings, as well as resources to keep track of how much
weight you are lifting during the strength workouts if you choose to keep track.

What if I miss a day or week?

Not a problem! We understand that “life happens.” The course will automatically
keep track of your progress so you can pick up right where you left off. Feel
free to double up a day or just continue on one video at a time!

Can I use this alongside other programs or workouts I’m doing?

You certainly can, however, make sure you’re not doing too much for your body!
The goal of this course is to stress your body just enough to stimulate muscle
growth and improve power while not overstressing the body and causing havoc on
our hormones. I would encourage you to try solely focusing on this plan for the
month to see how your body responds and if you feel okay adding in a few more
cardio or strength days, that is okay.

What equipment do I need for this course?

Dumbbells are highly encouraged and if you have access to a gym to load and
challenge the body even further, great! Otherwise, it would be great to have
access to a mat, wall, bench/chair and long resistance ideally! Tools to
resistance bands and dumbbells or other home equipment are all linked in the
Welcome Ebook within your course.

Can I do this course while I’m pregnant?

Yes! Exercises on your stomach can be modified. Reach out to jen@jen.health if
you need help with modifications along the way.

What if I’m already hypermobile, is this okay to do?

Yes! Mobility is all about learning how to strengthen and better control the
full range of motion provided within the joint. We will be learning how to
reduce muscle guarding and tension often built up due to hypermobility and then
how to properly progress with strength to better control the range available.

What if I currently have an injury, is this okay to do?

Without knowing your history or injury, we cannot say for sure. We always
recommend consulting with a local physical therapist or your physician prior to
doing a new exercise program. Our goal is to only focus on building upon your
baseline mobility and should not exacerbate symptoms or pain.

What if I’m not injured but I have consistent or recurrent pain, is this okay to
do?

Yes! I would highly recommend doing this program to understand where you may be
restricted along the joints within your body and what approach would be best for
your individual body. Mobility lays the foundation from which we move. Joint
restrictions can often cause muscle compensations when we move. I recommend
starting with improving your mobility to start reducing pain.

I’ve done the Full Body Mobility Plan in Jen Health. How is this different?

That’s so great! One of our best plans! This course will take you through more
specific assessments to understand where you’re most restricted and as we move
through each week, you will learn different approaches of mobility to better
specify what your body needs. Furthermore, we’ll have weekly lives to understand
the science behind each week and help identify what focus would be best for your
body. Furthermore, this is a challenge! If you join us for the month of November
and post about your experience, you’ll be joining an amazing community for
better support, motivation and accountability!

Can I get a refund if I’m not happy with the course?

We provide 100% refunds within the first 7 days after purchase. Keep in mind,
you have 28 individual mobility videos that are fully video instructed and will
progressively challenge mobility in new ways as you go through the course.
Additionally, you will have 9 self-assessments to use and reuse as needed. We’d
hate for you to miss out on the loads of education but want you to feel
satisfied and supported along the way. Reach out to jen@jen.health for support.

MEET DOCJENFIT

Jen Fraboni, PT, DPT, is an internationally-renown physical therapist who
specializes in helping people overcome chronic pain and maximize physical
performance.

As the founder of two transformative programs, “The Mobility Method” and “The
Optimal Body,” she brings a unique, whole body approach to strength, mobility
and pain-free living. In 2019, Jen was named one of the top 50 most influential
healthcare professionals. Jen’s easily accessible approach has garnered her more
than half a million followers on social media and millions of views of her
health and fitness videos. Jen has been featured in Shape Magazine, Self
Magazine, Men’s Fitness and Muscle and Fitness and in 2020, graced the cover of
Oxygen Magazine. She has recently been featured on Good Morning America and NBC.
Dr. Jen is the co-host with her husband, who is also a Doctor of Physical
Therapy, to a popular podcast called "The Optimal Body Podcast". They live in
Los Angeles, California.




JEN




ABOUT JEN

Jen health helps you improve your mobility, reduce pain and build strength with
knowledge & exercises from experienced doctors of physical therapy.

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