Prehab

Updated: Aug 21, 2020

Warm-up

Spinal Flow

Alt Arm & Leg Raises

Resistance Band Chest & Shoulder Mobility

30 Glute Bridges

Knee Grab to Single Leg Deadlift


Option 1 > 3 Months

Complete 5 Rounds of-

8-10 Resistance Band Lat Pull Downs AHAP (As Heavy As Safely Possible)

10-15 DB Lateral Raises 10/15

10-15 Y-T-Cobra

10 Eccentric Calf Raises R

10 Eccentric Calf Raises L

15 Banded Bulgarian Side Steps R

15 Banded Bulgarian Side Steps L


Option 2 < 3 Months

Complete 4-5 Rounds of-

8-10 Resistance Band Lat Pull Downs AHAP (As Heavy As Safely Possible)

10-15 DB Lateral Raises 8/10

10-15 Y-T-Cobra

10 Eccentric Calf Raises R

10 Eccentric Calf Raises L

15 Banded Bulgarian Side Steps R

15 Banded Bulgarian Side Steps L


Option 3 < 1 Month

Complete 3 Rounds of-

8-10 Resistance Band Lat Pull Downs AHAP (As Heavy As Safely Possible)

8 DB Lateral Raises 5/8

8 Y-T-Cobras

5 Eccentric Calf Raises R

5 Eccentric Calf Raises L

10 Banded Bulgarian Side Steps R

10 Banded Bulgarian Side Steps L


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Not a timed workout. Focus on perfect and intentional reps.

@Home: Without a resistance band, complete Y-T-Cobra again


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