The Prehab Guys – Full Body [P]Rehab

Program Schedule

Week 1

Welcome to Full Body Prehab! To kick this off, you will focus on isometrics and lighter dynamic movements to build your foundation by giving some love, through work, to the most injury prone areas of the body! Note that there is an optional cardio and internal load bonus block in this week and every week to Prehab your whole system! For every movement there is an alternative movement available and don’t forget to check out the training support videos to help troubleshoot any difficulties.

Week 2

As you progress so do the program demands! In week 2, you progress to some of the best rotator cuff and glute exercises via scaption raises and monster walks. Your core, quads, groin, hamstrings, and calves will always be thanking you for this week.

Week 3

You will start opening up the hips a bit more and gain more control of foot intrinsic muscles. You will also be introduced to a heel elevated squat for the first time to develop a happy and healthy quad and patellar tendon.

Week 4

Along with the rotator cuff, serratus anterior conditioning is needed for resilient fully functioning shoulders! This is accomplished with the push-up plus this week! Other things to look forward to include: Hip thrust to engage the glutes and stretch the hip flexors, ramping up groin training, and on of our favorite quad exercises the Spanish squat.

Week 5

The movements become more dynamic and are completed in standing or standing assisted positions. You will be politely introduced to the best groin injury prevention exercises via Copenhagen’s and further working foot intrinsics and your balance system with a half kneeling eyes closed movement that sounds MUCH easier than it is! Internal load bonus switches from gratitude to a positive self talk series and the cardio bonus takes on sprint:rest ratios- make sure to check descriptions in this block for full details.

Week 6

You’ll start by opening up the commonly tight chest wall and pecs with a snow angel on a foam roller and get motion and stability at the same time with Hip CARS. You’ll feel the power of your glutes with a lateral load and lift, copenhagen’s progress, the core is challenged with flutter kicks and the long head of the biceps is challenged with a bicep curl and overhead press!

Week 7

Last week you were introduced to hip CARS, this week it’s the same movement but for your shoulders instead! You will also work on conditioning the rotator cuff and serratus anterior together with a banded movement that will for sure be a great challenge. Single leg movement advances to eccentric box squats and if you thought half kneeling balance was fun but challenging, wait until you see what we have in store for you!

Week 8

You will progress snow angels to a standing position and against resistance, hip thrusts are back and begging to be done with some more resistance, copenhagen’s are progressed to focus on the speed and power of the movement, side planks and hip flexors meet up for a rendez-vous, and the hamstrings, well, let’s just say we hope they are up for a challenge!

Week 9

This week is not just suggested but actually recommend for you to throw a temper tantrum BUT with your hamstrings only! In these last 4 weeks you will move along the training continuum to continually develop strength but also muscular power. This is how quick you can complete a movement and is essential for longevity and injury prevention. The cardio bonus section progresses to jogging with a power walking alternative and internal load bonus with progress to forgiveness allowing you to take care of your entire movement system and well-being!

Week 10

You definitely got a “pulse” on those hip thrusts last week, let’s keep it moving forward with a single leg hip thrust this week! Along with movements progressing into power you will take on two great but challenging eccentric (lengthening while contracting) movements for the quads and the hamstrings!

Week 11

In the program you’ve been taking care of the mid and lower trap, this week you give it more love with a prone Y plyometric to let your lower trap know how much you care about it! The rendez vous with side planks and hip flexors went so well in week 8 we thought it only made sense to do the same thing with the adductors and hip flexors. Last but not least you get to throw another temper tantrum with the hamstrings!

Week 12

You’ve earned the challenge of week 12, very well done! You will take on some of the most challenging side plank, hip thrusts, copenhagen, and knees over toes movement variations that exist. You’ll show off your balance, foot, core, shoulder, hips, knee, ankle strength all well ending it with a bounce or hop or more simply put single leg pogos!