Hi everyone!

We will be sharing some prehab/rehab exercises that switches up every 2-3 weeks for you guys to do in before / after class which can help you improve your range of motion, fire up your underactive muscles and strengthen your joints.

Consistency in prehab/rehab exercises helps to strengthen your weak links and keep injury at bay, so we'd recommend you guys to start doing a little more of these if you dont already!

Feel free to ask any of the coaches for a demo or for more explanation if you need :)

Here's to getting stronger safely!

UPPER:

2-3 Sets

Active Stretch:

• 10 Bench Dumbbell Pull Overs (Lats, Overhead position) - https://www.youtube.com/watch?v=jQjWlIwG4sI

• 12 Banded Face Pulls (Rotator cuff and overhead stability) - https://www.youtube.com/watch?v=toHfpKStJ48

Activation:

• 30s / 30s KB OH Hold

LOWER:

2-3 Sets

Active Stretch:

• 1 Min Frog Stretch (Inner Thighs, Hips) - https://www.youtube.com/watch?v=bW33WN6yeWI

• 1 Min/1Min Pigeon Stretch on Box ( Piriformis, Glutes, Hip flexors) - https://www.youtube.com/watch?v=T0k796HtEPY

Activation:

• 10/10 Cossack Squat (can do w light KB) (Adductor strength, Glute activation, Lateral hip stability) - https://www.youtube.com/watch?v=X3kbyAYCm4w

Core:

2-3 Sets

• 30s on, 30s off GHD Isometric hold at parallel - https://www.instagram.com/reels/DYlmbaYy504/

• 30s/30s Copenhagen Plank (Adductor and Obliques) - https://www.youtube.com/watch?v=VxFQAMzRaQU

• 10/10 DB Renegade Row (Anti-rotational core strength,Shoulder Stability, Back) - https://www.youtube.com/watch?v=ZMW_vIWH5D8