prehab is the new rehab: upgrade your warm-up to improve performance & prevent injuries
TRANSCRIPT
Prehab is the NEW Rehab
How to upgrade your warm-up and prevent
injuries
What is Prehab?
a proactive approach to preventing injury, usually based on mobility training, stability training, and improving muscular imbalances.
1. Establish Good Mechanical Positioning
• Shoulders: start each session with a 30s plank – work on keeping shoulders in BACK of socket
• Knees/Hips: utilize Voodoo Wraps to put knees and hips in proper alignment. Perform (before each session) 1 set of 20 air squats, 2 second pause at bottom
2. Activate the nervous system
Before heavy lifting/training: Perform 5 sets of 5 repetitions at 50% of your max (1RM).
With perfect form, focus on explosive power to get your muscles ready for heavier loads
3. Engage the stabilizer muscles
(i.e. core)
Perform the HOLLOW ROCK for 30 seconds before training. Like this.
The HR teaches you to stabilize core during movement.
4. Mobilize the tissues and joints being exercised
Use Dynamic Stretching to bring movement – and blood – into the exercising muscles:• Spiderman Lunge• Side to Side Leg Swing• Full Body Vinysasa
The Prehab Routine: 15 mins• Plank – 2-3 sets, 30 second hold• Extended Pushup Position – 2 sets, 30
seconds. Move your upper body in small circles while keeping hands stationary on the ground.
• Air Squat (Squat with no resistance) – 20 repetitions with 2 second pause at bottom (Advanced: utilize Voodoo Compression wraps on each knee)
• Hollow Rock – 2 sets of 30 seconds in motion• Spider Man Lunge – 10-15 repetitions per leg• Side to Side Leg Swing – 15 repetitions per leg• Advanced: add Full Body Vinyasa series, 1-2
sets
