Prehab Routines



Hip Flexor 1) Hip Flexor Band pulls 1-2 sets of 15 reps 2) Hip Iso Flex Hold 1-2 sets of 15 seconds 3) Band Hip Flexor pulls 1-2 sets of 15 reps 4) Lateral Band Hip Flexor Pull1-2 sets of 10 reps each Additional Hip Flexor Exercises: a) High Knee Running 2-3 sets of 20-50 yardsb) Banded Lying Knee Drive 1-2 sets of 10 reps c) 90-degree Knee Drive 1-2 set of 20 reps d) Hanging Knee ups 1-2 sets of 10 reps 3) Hanging Leg Raises 1-2 sets of 10 reps Groin Workout1) Iso Ball Groin Squeeze 2 sets of 15 seconds 2) Banded Standing Adduction2 sets of 15 reps 3) Kneeling Banded Internal Rotation2 sets of 10 reps 4) Squatting Banded Internal Rotation 2 sets of 10 reps 5) Lateral Front Squats 2 sets of 10 reps Hip Strengthening HIP STRENGTH 1 Lying Hip Adduction 1 set of 15 ea. Lying Hip Abduction 1 set of 15 ea. Lying Hip Extension 1 set of 15ea Single Leg Buck 1 set of 15ea HIP STRENGTH 2Lateral Band Walks 1 set of x10eaForward Band Walks 1 set of 10 ea.Backward Band Walks 1 set of 10ea Standing Hip Flexion 1 set of 10 ea. Standing Band Stomp (A-march) 1 set of 10ea HIP STRENGTH 3Side lying bench IR 1 set of 10eClam Shell 1 set of 10 ea. Double Leg Buck w/ band (knees, 3 sec hold) 1 set of 10 Hip Mobility Workouts HIP MOBILITY 1 HIP MOBILITY 6Standing Leg Swings (F/B) x10 ea. Prone Hip Abduction x5ea Standing Leg Swings (side to side) x10 ea. Trail Leg Prone x5ea Standing Knee Pulls x10 ea. 4 point Hip Circles x5ea Standing Heel Pull ins x10 ea. Standing Ankle Pull ins to Rear x10ea HIP MOBILITY 2Leg Overs x10 ea. Scorpions x10 ea.Scorpions Under x10ea Spiderman (3 sec hold) x5ea 4 point Hip Circles x 10 ea. HIP MOBILITY 3Hurdle Front Step over x5eaHurdle Lateral Step over x5eaHurdle Lateral Duck Under x5eaHurdle Forward Duck Under x5eaHIP MOBILITY 4Right Hip Flexor Stretch x30 secLeft Hip Flexor Stretch x30 secRight Groin Stretch x30 secRight Groin, Elbow to Instep Stretch — x30 secRight Pigeon x30 secLeft Groin Stretch x30 secLeft Groin, Elbow to Instep Stretch x30 secLeft Pigeon x30 secDownward Dog x30 secDeep Squat x30 secHIP MOBILITY 5 Hip Rocker x10 ea. Fire Hydrant x10 ea. 4 point Hip Circles x10 ea. Kneeling Hip Flexor x20 sec ea. Kneeling Pirformis x20eaACL/VMO Workouts Level 1 Bosu Ball Squats 1 set of 10-20 reps VMO Raises with ankle weights1 set of 10 -20 reps Level 2 TKE 1 set of 20 reps Level 3 1 ? Squats (5 second tempo) 2 sets of 8 reps Level 4 3 way Single Leg RDL with Reach 1 set of 10 reps ea.Level 5 Stability Ball Wall Squat with MB b/t knees 1 set of 25 reps Level 6 Peterson Step up on 12” box 1 set of 15 reps ea Ankle/Calf/Shin Workouts ANKEL/CALF/SHIN PREHAB 1Toe Walks 1-2 sets of 20 reps each Heel Walks 1-2 sets of 20 reps eachANKEL/CALF/SHIN PREHAB 2Standing Rocking Toe-Hell Raises 1-2 sets of 20 reps Standing Inversion-Everson 1-2 sets of 20 reps ANKEL/CALF/SHIN PREHAB 3Standing Calf Raises 1-2 sets of 20 reps MR Dorsi-Flexion 1-2 sets of 10 reps ANKEL/CALF/SHIN PREHAB 4Single Leg Dyna-disc Inversion-Everson 1-2 set of 10 reps Single Leg Dyna-disc circles 1-2 sets of 10 reps Posterior Shoulder (Strength) Level 1 Seated DB Reverse Fly 1-2 sets of 10-15 reps Level 2 Prone Y-T-W (5 of each, 3 sec hold) 1-2 sets of 15 repsLevel 3 Mini Band Pull Apart 1-2 sets of 15 reps Level 4 Face Pull with band 1-2 sets of 12 reps Level 5 Incline MR Rear Dealt Raise (hold @ elbows) 1-2 sets of 10 reps Level 6 Incline Y-T-W (5 of each, 3 sec hold) 1-2 sets of 15 reps Level 7 Seated DB Muscle Snatch 1-2 sets of 10-15 reps Level 8 Standing Monster Band (Mini or Purple) Snatch 1 set of 10-15 reps Posterior Shoulder (Instability) Level 1 DB Scapular Serratus Press 1-2 sets of 20 reps 1 Arm on Med Ball Pushups 1-2 sets of 10-20 repsLevel 2 Barbell Overhead Shrugs 1 set of 20 reps Level 3 Supine Pull up Plus 1 set of 20 reps Alternating 1 Arm Push up on Med Ball 1set to failure Level 4 Lat Pull down Plus 1 set of 20 reps Half Moon Push up Walks 1 set of 5 reps Level 5 Stability Ball Push up Plus 1 set of 20 reps DB Front Drop 1 set of 10- 20 reps Level 6 Incline Y-T-W (5 of each, 3 sec hold) 1-2 sets of 15 reps Level 71 Arm Wall Dribble 1 set of 20 reps DB Lateral Drop 1 set of 20 reps GRIP/WRIST/FOREARM Level 1 Plate Toss 1 set of 10 reps Plate Pinch 30-60 seconds Clinched Fist Wrist Circles 1 set of 20 reps Reverse Grip BB Curl 1 set of 12-15 reps Level 2 DB Holds (end of dumbbell) 1 set of 20 reps DB Wrist Extension 1 set of 20 reps DB Wrist Curls 1 set of 20 reps Level 3 COC Grippers (50-100lb) 1 set of 15-25 reps Radial Deviation w/ sledgehammer 1 set of 20 reps Ulnar Deviation w/ sledge hammer 1 set of 20 reps Level 4 Famer Holds x30-60 seconds Wrist Pronation 1 set of 20 reps Wrist Supination 1 set of 20 reps Level 5 Wrist Roller palms downs 1 set of 3-5 up/downs Wrist Roller palms up 1 set of 3-5 up/downs Level 6 Hub lift with 25 lb plate 1 set of 5 reps Plate Pinch 45 lb plate 30-60 seconds Zottman Curls 1 set of 12-15 reps Hammer Curls 1 set of 12-15 repsCORE/TRANSVERSE ABDOMINUSLevel 1 Lying draw-in 2x8sec holds Double Leg buck and hold 2x30 seconds Oblique bridge 1x20 seconds each side Low plank holds 2x30 seconds Level 2 Lying Knee Fall outs 1x10Single Leg Hip Extension holds 2x15 second each Lying Trunk twist with stability ball bt legs 1x10ea High Plank holds 2x30 seconds Level 3Lying Draw in march (supported) 2x10 each leg Quadruped with hip extension (dowel) parallel) 2x15 sec hold Single Leg Hip Extension march 1x5 each w/10 sec hold Low plank with hip extension 1x15 each leg Level 4Lying draw in march (unsupported) 2x10 eachQuadruped with hip extension (dowel) horizontal) 2x15 sec SB Hip Extension 2x30 second Hold SB Russian Twist 2x10 ea. Level 5 Deadbug 1x10 Draw in Crunch 1x10 (5 second holds) Hip Thrusts with 5 second Hold 1x5 reps High Plank hold on SB 1x30 second Level 6 Deadbug Alternate 1x10ea SB Extended Crunch 1x10 (5 second holds) Back Bridge march on ball 1x10ea Reverse Crunch with SB 1x10 Posterior Chain Level 1 Single Leg BuckSingle Leg RL Supermans Double Leg Buck (Heel to Toe) Level 2 Russian Leans Single Leg Bridge and Curl (Slide board)Double Leg Bridge and Curl (Slide board)Reverse Hypers Single Leg Straight Leg Bridge Level 3Stability Ball Single Leg Bridge and Curl Single Leg RDL with Medball Reach Stability Ball Double Leg Bridge and Curl Banded Goodmornings Medball Single Leg Straight Leg Bridge Level 4 Glute Ham Raises Back Extension Holds for time Figure 4 Bent Leg Single Leg Buck Single Leg Banded Leg Curls Yoke/Stingers Level 1 DB Shrugs 1x20 -Level 2 Barbell Upright Rows 1x10-20 Level 3Barbell Shrugs 1x10-20 Level 4 Dumbbell Single Arm Upright Rows 1x10-20Level 5 Single Arm Leaning Shrug1x10-20 Level 6 Big Band Upright Row 1x10-20 CORE POWER & STRENGTH Level 1 Medicine Ball Single Leg Wood Chops 2x5ea leg Plate crunch with 25lb 2x10-20Side Plate Crunch with 25lb 2x10-20Level 2 Standing Bear Hug Band Rotations 2x5 ea side Plate Crunch with 45lb 2x10-20Stability Ball Side Crunch 2x10Level 3 Barbell Landmines 2x 5ea side Standing Band Crunch (Purple)2x10-20Overhead DB Side Bends 2x10 Level 4 Medicine Ball Overhead Slams 2x10 Barbell Crunch (65lb)2x10-20Hanging Leg Raises 2x5 Level 5 Lying Medicine Ball Pull Over Throw 2x5 Windshield Wipers2x10 ea side Bench Sit up with 25lb 2x10-20Level 6 Medicine Ball rotations Throws 2x5ea side Straight Leg Sit up (10lb plate behind)1-10-20Standing Band Oblique Crunch 1x20 Level 7 Sledgehammer Overhead Slams 2x10Straight Leg Sit up (25lb plate behind)2x10Bench Oblique Twist 1x10-20 ................
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