Simple Shoulder Prehab
I,Y,T’s
A shoulder exercise to stimulate and strengthen the rotator cuff. Use a light weight and focus on contracting the muscles around the shoulder blade. It is recommended to control the weight and motion throughout the movement especially on the way down. Simple 3x10.
Walking KB 90/90
This movement focuses on dynamic stability for the shoulder girdle. Encompasses the rotator cuff muscles, core and deltoids. Great for stability over time. A recommended workout, 3x20 yards each arm.
Plank, with shoulder taps
A shoulder exercises encompassing dynamic stability under body load. Maintain a neutral spine position throughout the movement and control the taps on each shoulder. Recommended working set, 2x20 or 30 seconds. Increase if it is easier.
Diagonal/Scaption KB Press
A shoulder exercise that entails both dynamic movement and stability. It is recommended to start off with a lighter weight, and then progress to heavier loads when you can build up tolerance. An explosive control of the movement is most effective, however starting off controlling the weight at first will instill a strong foundation. 3x30 sec.
Sidelying External Rotation
This shoulder exercise involves laying on your side in a straight neutral position. Focus on controlling the light weight downward and then back up. It stimulates the external rotator for the rotator cuff complex. Recommended workout 2x12 both sides.
Standing TRX rear delt flys
Both a dynamic, and stability shoulder exercise that targets the rear delt, and low trap. Focus on contracting the shoulder blades down and back and control yourself on the way up. 3x10
Simple Core Prehab
Plank with KB pulls
A core movement similar to a plank but joined with pulling a light kettlebell to the opposite shoulder. Recommended working sets 3x20 seconds. Gradually increase weight over time and maintain a neutral spine.
Weighted rotational ball throws
A core exercises great for rotation, and oblique strength. Recommended for any hitting or throwing sports. Explode through the throw and go for time such as 30 seconds in length or more rather then sets or reps. Should be for fatigue resistance over time so make sure your core and rotation is the same at the end of the exercise as it is from the start.
Seated modified Turkish get up
Modified turkish get up with a KB. Focus on controlling the weight on the way up and down. Switch off arms after each set. 2x10 each arm.
Simple Knee Prehab
Bulgarian Split Squat
Great for quad strength, glute strength and knee stability. Gradually increase weight over time and focus on the downward contraction. 3x8 each leg. Gradually increase weight overtime and you can choose between a kettlebell or dumbbell.
KB RDLs
An RDL with kettlebells. Great for hamstring strength and tissue durability. The eccentric contraction stimulates the hamstring and greatly help with knee stability when engaged in dynamic moments such as cutting and jumping. Hamstring strength is key. 3x8
Lateral Walk with resistance band
Great for Knee stability and hip strength. 3x15 yards up and down.
Plyometric Box jumps
Simple box jumps. Great for explosvie power, knee stability quad strength and hamstring activity. Add weight to the jump and height over time if you can. 3x10
45 degree diagonal hops.
A dynamic lower body exercise great for stability over time. Jump at a moderate intensity with a moderate weight and make sure the knee does not cave in after each jump. Go for distance and swap each leg after each set. Recommended 2x20 yards.
SL foam balance with weighted rotation
Great for any low body joint and core as well. Control the weight when rotation around your body and make sure you stay balanced. 3x20 seconds each leg.
SL Drops
Great for landing mechanics for the knee. Can add weight to the exercise such as a KB. Make sure the knee does not cave in. 3x5 each knee.
Plyometric Box jumps Advanced
Advanced version of a box jump where you land on one leg on top of the box. Great for landing control mechanics.
Simple Ankle Prehab
3 Way Calf Raises
Strengthens the ankle complex in more ways then just the calf muscles. The different toe directions can stimulate the smaller muscles in the foot. Great for landing, shin splints and ankle stabilty. 3x10 each direction.
Tibial Raises
Similar to calf raises just the opposite direction to lift. Helps with ankle stability and shin splits aside from just rolling and stretching. 3x10