Injury Prevention & Corrective Exercise
Meraki Fitness Studio
I assess your movement, fix weak spots, and guide you to train safely so you avoid injuries and build lasting strength.
Pricing Guide
Deep-Dive Movement Assessment
Assessment Components
- Duration: Single 90-minute intensive consultation.
- Visual Movement Screen: Analysis of overhead squat depth, ankle dorsiflexion, and hip mobility.
- Tech-Enabled Bar Path Analysis: Use of WL Analysis app to record lifting velocity and power output to detect invisible imbalances.
- Injury History Review: Review of existing medical reports (X-rays/MRIs) and discussion of pain history.
Deliverables
- The Weak Link Report: Identification of specific muscle weakness or mechanical faults (e.g., weak posterior chain).
- Immediate Relief Protocols: Instruction on 1-2 immediate mobility drills to alleviate acute discomfort.
- Safe-Load Estimation: Determination of safe weight limits to lift without triggering pain.
1-on-1 Corrective Rehab Session
Session Structure
- Duration: 60-75 minutes per session on the gym floor.
- Prehab Activation: 15-minute dedicated block using resistance bands and foam rollers to activate muscles before lifting.
- Exercise Regression: Implementation of safer lift variations (e.g., Rack Pulls for back pain) to maintain training without injury risk.
- Tactile Spotting: High-safety spotting for bench and squat to allow training near failure.
Coaching Inputs
- Intra-Set Form Correction: Immediate verbal and physical adjustment of spine or knee position after every set.
- Video Review: Recording of key sets for visual feedback.
- Load Management: Precise calculation of weight jumps managed entirely by the trainer.
Remote Injury Management Protocol
Programming
- Customized Rehab-Strength Hybrid Plan: Monthly workout chart integrating physiotherapy drills into strength routines.
- Deload & Periodization Strategy: Structured Deload Weeks programmed to manage fatigue and prevent injury recurrence.
- Home or Gym Compatible: Adaptable for home setups or full commercial gyms.
Accountability & Analysis
- Weekly Form Audits: Review of submitted videos for top 3 lifts with voice-note feedback on technique.
- Exercise Library Access: Video demonstrations of specific corrective exercises.
- Chat Support: Direct line for questions regarding pain management or equipment substitution.
About Injury Prevention & Corrective Exercise
Strength That Lasts
Strength isn't just about big lifts or gym flex - it's your shield against injuries and feeling weak as you get older. Jab aap bhagwaan se shakti maangte hain, you are choosing a path of pain and discipline. I don't sugarcoat it: this journey takes patience, but my job is to make sure you walk it safely, and smarter.
Why Injuries Happen
Most gym injuries aren't random. Usually, it's rushing, copying others, or letting the ego take over. I focus on fixing the basics first, so you don’t keep hurting yourself trying to do too much, too soon.
How I Work
- I start with a full movement assessment for lifters - checking how you squat, move, and where your form breaks down.
- If there’s a weak spot, we fix it. Not with random exercises, but with a plan that targets your problem areas. For example, if your lower back acts up, we adjust deadlifts to be safer for you.
- We don’t just go hard for the sake of it. I plan for recovery too, with deload weeks to avoid overtraining and keep you progressing.
Coming Back Strong
If you’re returning after an injury or break, we go slow, focusing on correcting lifting technique and rebuilding confidence. Koi tumhe tab tak nahi hara sakta jab tak tum khud se na haar jaao - this is about winning your own mental game first.
Who Should Join
Perfect for lifters who want to break plateaus, beginners ready to learn proper form, or anyone coming back from injury needing structure. Not for shortcut seekers or anyone avoiding hard, honest work.
Meet your Expert
Ranit Roy
12 connects in last 3 months
My Story
Strength, yaar, that’s my currency. I’m always chasing to be tougher than yesterday. Jab aap God se greatness maangte ho, dard toh milega hi (When you ask God for greatness, pain is part of the deal). I’m not here to sugarcoat, and honestly, akela kafi hu (I’m enough alone). But life’s not just gym and grind. I love my beard, good wine, slow days in Coorg, and just chilling with her. Gym, love, life—it all takes time, but worth every minute.
My Work
Strength & Conditioning, Nutrition, Rehab - I coach online for strength, sustainable fat loss, powerlifting, olympic weightlifting, and help with injury prehab and rehab.
No Excuses, Just Results - I train only those ready to work hard. No shortcuts, no drama. We build real, lasting change.
Science-Backed Approach - Not just heavy weights—understand nutrition, supplements, de-load weeks. It’s all science, not guesswork.
Long Haul Mindset - No magic pill. We make slow, steady changes you can stick with. You gotta love the grind.