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When considering injury prevention, strength means making sure the structures within the body (especially around joints such as shoulders, knees, ankles, pelvis, back etc) are strong enough to support the exercises you are doing.

In terms of how this differs from the strength work you may do in a session, think;

“How much you can get over your head on a one rep max military press”

Vs

“How can we strengthen the infraspinatus and teres minor to ensure the overall structure of the shoulder is strong and healthy”

We recommend doing a mixture of strength and mobility prehab exercises several times a week (or even daily) in order to reduce the risk of injuries before they happen.

Shoulders

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Shoulders: Dry Swim

60 seconds work / 60 seconds rest, 3-5 sets.

Shoulders: Scapula Press Up (A)

2-3 sets of 5-25 reps.

Shoulders: Scapula Press Up (B)

2-3 sets of 5-25 reps.

Shoulders: Superman To Jail

60 seconds work / 60 seconds rest, 3-5 sets.

Shoulders: Bent Over Reverse Flyes

3-5 sets of 12-15 reps.

Shoulders: Scapula Pull Ups

3-5 sets of 5-12 reps.

Shoulders: Banded External Rotation

3-5 sets of 5-12 reps.

Shoulders: DB External Rotation

3-5 sets of 5-12 reps.

.

Back

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Lower Back: Superman (No Legs)

60 seconds work / 60 seconds rest, 3-5 sets, or 10-30 reps x 3-5 sets.

Lower Back: Superman (Neutral)

60 seconds work / 60 seconds rest, 3-5 sets, or 10-30 reps x 3-5 sets.