Prehab/Rehab routines

Before we start I just want to give a disclaimer that if you have an aching injury or joint problem these programs may or may not help. It is always recommended to first go see a physician or medical professional to diagnose the problem. Now on to the good stuff.

8 PREHAB EXERCISES THAT BELONG IN EVERY TRAINING PROGRAM

Everyone will get their usual aches and pains along the way to training hard and training passionately, but the real goal is to avoid the big hurdles that keep us on the shelf and out of the gym for prolonged periods of time. Ultimately, the break in routine and the inability to train uninhibited will get in the way of our ability to make progress towards our goals on a consistent basis.

Here are my top corrective movements for the hips and core that will lead you down a path to pain-free training, and allow you to feel and perform better than ever before!  Don’t have time, you say?  These movements can be completed within a few minutes a day, so no excuses, get it done!

Hip and core exercises-Complete these if you have any knee, hip, or low back pain.

#1- RKC Plank

Key Points:

  • Simultaneously drive your toes up toward your elbows, and drive your elbows down toward your toes
  • Engage your core muscles
  • Squeeze your glutes
  • Use a cue such as a disc pillow in between your thighs and “crush” it

Programming Considerations:

  • I’m a fan of short duration holds with a hefty dosage of sets
  • Perform 3 sets like this: 10 second hold, 5 second rest, 10 second hold

#2- Side plank with belly breathing

Key Points:

  • Stack your feet on top of each other
  • Place your left elbow underneath your left shoulder, and drive that elbow toward your feet to keep the lat muscle engaged
  • Keep a nice straight line from head to heels
  • Engage your core and hip muscles
  • Use the deep-belly breathing model (explained in video)

Programming Considerations:

  • Focus on number of breaths, as opposed to duration of time
  • Perform 3 sets x 5 breaths/side

#3- RNT Bird dog with mini band

Key Points:

  • Wrap band around left foot and right hand
  • Engage your core muscles
  • Maintain a flat, neutral spine (don’t drop the glass of water balancing on your lower back!)
  • Extend left foot and right hand out
  • Pause, return to starting position

Programming Considerations:

  • I really like to take this one with a slow and controlled approach
  • Perform 3 sets x 8 reps/side

#4- Dead bug with band overhead

Key Points:

  • Lay with your back flat on the ground, and make sure to press your lower back into the ground (no arching)
  • Hands overhead shoulder-width apart holding onto a band with enough tension on it to keep the core muscles engaged
  • Knees over hips with toes facing straight up toward your face
  • Slowly lower one leg down toward the ground, pause, and return back to the start

Programming Considerations:

  • Nothing fancy here, just keep it simple with low reps to focus on the pattern
  • Perform 3 sets x 5 reps/side

#5- Mini band lateral walks

Key Points:

  • Wrap the mini-band around your legs slightly above your knees
  • Get into a mini-squat
  • Keep tension in the hips by keeping the band pressed out (think: break the band)
  • Move in a controlled fashion side-to-side, avoiding any up-and-down motion

Programming Considerations:

  • One of those exercises where a lot of reps won’t hurt you, it’ll only provide to be more helpful in the long run
  • Perform 3 sets x 15/side

#6- Mini band squat

Key Points:

  • Wrap the mini-band around your legs slightly above your knees
  • Keep weight evenly distributed in the feet, ensuring proper hinging at the ankles, knees and hips
  • Drive your hips down and back toward the floor, while keeping your chest up with a flat back
  • Most importantly, “break the band” by driving your knees out, in essence creating more space for your pelvis to move through on its way down

Programming Considerations:

  • Grooving the pattern, especially in such a highly-used global exercise like the squat, is paramount to your success in the weight room
  • Perform 3 sets x 10 reps

#7-Single leg chair squat

Key Points (Up 2, Down 1):

  • Sit down with feet hip-width apart
  • Place weight evenly throughout the feet
  • Drive up with 2 feet
  • Remove one foot off the ground, and come down with 1 foot
  • Make sure to keep the working knee straight over that foot to ensure proper alignment
  • We really want to avoid any valgus collapse here

Programming Considerations:

  • Once you’ve mastered up with 2, down with 1, it’s time to perform it all on one foot
  • Spend time focusing on the eccentric lower portion
  • Perform 3 sets x 8/side

#8-Single Leg Band Lowers

Key Points:

  • Loop the band around the right foot
  • Pull your right leg up with the band, while only gently stretching as far as it will allow
  • Use a 4 or 5 out of 10 pressure gauge on the band here (don’t overdo it)
  • Primary goal is to hone in on the movement of the left leg
  • Keep it slow and controlled, while adding more stretch (lightly, if it allows) on the right leg after each rep

Programming Considerations:

  • A real game-changer, especially on posterior chain work training days
  • Perform 3 sets x 8/side

Shoulder rehab exercises

Sitting in a rounded position hunched over the steering wheel all day can be a recipe for shoulder pain and dysfunction. In order to stop shoulder pain you have to address it by doing easy banded exercises to pull your shoulders back into a normal alignment. You also need to be more aware of your posture on a daily basis. If you notice you're constantly hunching, STOP! Simple as that. Strengthen up your shoulders and rotator cuff so you no longer have that problem. 

8 PREHAB-REHAB EXERCISES TO BULLETPROOF YOUR SHOULDERS

#1- Band Pull Aparts on Foam Roller

Key Points:

  • Lay flat on the foam roller from head to butt
  • Arms over head with slight resistance on band
  • Pull band apart down toward sides, ensuring scapular retraction

Programming Considerations:

  • Perform 3 sets of 10 reps
  • This can be used in a dynamic warm-up as well as a cool down in most programs

#2- Isometric External Rotation Holds with Band

 Key Points:

  • Stand tall with thumbs pointing out toward sides while band is wrapped around wrists
  • Drive band out, while simultaneously drive elbows in toward sides of body
  • Hold isometrically for 5 seconds

 Programming Considerations:

  • Perform 3 sets of 5 reps
  • Program for strength, meaning this is not an everyday exercise!

#3- Floor Overhead Flexion with Band

Key Points:

  • Lay flat on the ground with your hands holding the band right above your head
  • Have a slight amount of tension on the band
  • Drive your arms back toward floor into overhead flexion pattern while keeping the resistance on the band

 Programming Considerations:

  • Perform 3 sets of 10 reps
  • If you’ve never used a band before in this manor, take it easy on the sets and reps and progress slowly

#4- Push Up Hold with Alternating Shoulder Taps

Key Points:

  • Position yourself in a push-up hold at the top
  • Ensure that your core is properly engaged and ready to go
  • Take your right hand and, in a slow and controlled manner, tap your left shoulder
  • Alternate sides until prescribed reps are complete

 Programming Considerations:

  • Perform 3 sets of 8 reps/side
  • The number of reps isn’t the key, the form and tension is!  Stay tight and smooth with your movement

#5- Banded Face Pulls

 Key Points:

  • Set up the band on a pole or rack slightly above head height
  • Stand in a staggered stance (one foot in front of the other) in a hip-width base with knees and hips slightly bent
  • Pull band toward face, ensuring that your shoulder blades squeeze together

 Programming Considerations:

  • Perform 3 sets of 10 reps
  • This works extremely well before upper body pushing and pulling days in the dynamic warm-up

#6- Linear Crawl

Key Points:

  • Stack your hips on top of your knees, and also your shoulders on top of your wrists in a quadruped position on the floor
  • Knees should be roughly one inch off the floor
  • Engage your core as you would in a plank
  • Move your right arm and left leg together one inch forward in a crawling pattern
  • Repeat by now moving your left arm and right left together
  • Continue this pattern until prescribed reps are complete

Programming Considerations:

  • Perform 3 sets of 8 reps/side
  • Be smooth and rhythmical with your crawl and when in doubt, think BABY!

#7- Reach, Roll, and Lift

Key Points:

  • Set yourself up on the floor in the quadruped position, only now have your elbows slightly closer to your knees to offer access to enough motion when you eventually move your arms forward
  • With your palms facing down, reach your right arm forward by sliding
  • Roll open your palm so that your right thumb is pointing up toward the ceiling now
  • Lift your right arm up toward the ceiling, while keeping your arm as straight as you can
  • Return back to the starting position

Programming Considerations:

  • Perform 3 sets of 5 reps/side
  • Mobility is one thing that can almost never be overtrained, so get after this one!

#8- Wall Slides with Band

Key Points:

  • Place a band around your wrists
  • Set yourself up on the wall, while making sure your forearms are parallel and in contact with the wall
  • Start with thumbs at eye level and with a slight amount of resistance on the band
  • Drive up until the point where your elbow are roughly at eye level
  • Slide back down

Programming Considerations:

  • Perform 3 sets of 10 reps