PreHab Rx

PreHab Rx

Coach
Talayna Fortunato

PreHab Rx is a supplemental program of systematically scheduled exercises which:

  • Prioritize the health and stability of the back and all other major joints of the body.
  • Work to correct muscular imbalances common in individuals who workout and may have less than perfect posture or biomechanics (almost all of us!)
  • Address planes of movement neglected by other fitness regimens. (ex. rotational and lateral exercises)
  • Provide basic mobility.
  • Can be completed in just 20 minutes, 4 days per week, in an easy to platform.

PreHab Rx can be used as a workout by itself, but most days it’s best suited as a warm-up or cool down in conjunction with your usual workout. Done consistently, PreHab Rx can prevent injury and enhance performance, giving you greater longevity and freedom from setbacks. Essentially it is done as a “prehab” program, so that you never need a “rehab” one!

PreHab Rx is organized as 3 exercises and 1-2 mobility movements per session, performed 4 days a week. There is no need for an introductory period. Prehab Rx is always cycling and can be started at any time, which makes the right time to start now!

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Time Effective
PreHab Rx can be done in 20min. per day, 4 days per week.
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Corrects Muscle Imbalances
Balance your body from left to right by focusing on single leg and single arm strength, as well as balancing antagonistic muscle groups where imbalances are commonly demonstrated.
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Works Multiple Planes of Motion
Rotation and lateral movements are commonly seen in sport and real life, but seldom worked in functional fitness routines. By adding exercises to work these planes of motion, the body utilizes muscle groups such as the obliques and abductors that are important in quality movement and stability.
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Improves Mobility
Mobility is a key aspect of healthy movement often neglected until it's too late. By adding in a few minutes a week you can improve your ranges of motion in key areas to performance.
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Easy to follow
Each exercise is accompanied by a video and description on key points of performance.
Features
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Programming 4 days per week
2-3 strength exercises and 1-2 mobility exercises per session.
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Exercise Video Guidance
Instructional videos with key points of execution to guide you.
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Delivered through TrainHeroic
Bring professional therapeutic training into your own home or gym to help you prehab instead of rehab!
Equipment
Required
Dumbbells // Kettlebells // Bands // Medball // Pull-Up Bar // Box/Step
Recommended
Barbell // Rings // Sled // Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
1.1

A

Anti-Rotation Hollow Hold (Paloff Press)

For Completion

B1

Nordic Curls (Band Assisted)(Hamstring Push-Ups)

4 x 8

B2

Single Leg Single Arm Deadstop Romanian Deadlift (opposite arm) J

4 x 8

C

Couch Stretch

2 x 1:00

D

Plantar Fascia Stretch

1 x 2:00

Monday
1.2

A1

Kettlebell Arm Bars

3 x 4

A2

Powell Raise

3 x 12

B

Long Sitting Dumbbell Z-Press

3 x 10

C

Single Arm Kettlebell Front Rack Carry

3 x 100

D

Banded PNF Lat Stretch

1 x 5 @ 0:10

E

Banded Pec Stretch

1 x 3 @ 0:15

Wednesday
1.3

A1

Kang Squats

4 x 12

A2

Cossack Squats L

4 x 16

B

Single Leg Eccentric Heel Raise

3 x 12

C

Banded Dorsiflexion Mobilization

2 x 10 @ 0:02

Thursday
1.4

Circuit

A

4 Rounds 0:20 High Plank 0:15 Low Plank 0:10 Tall Plank Rest 0:20 between rounds

B1

Kettlebell Waiter's Carry

4 x 100

B2

Dumbbell Bicep Curls

4 x 12

C

Thoracic Rotation Stretch

2 x 5 @ 0:03

D

Up Dogs

2 x 5 @ 0:03

Coach
coach-avatar Talayna Fortunato

Talayna is a Physical Therapist with 11 years experience in orthopedics and a 3 time CrossFit Games competitor. Her unique experience and athletic background give her the ability to design a program that can fortify the functional fitness athlete and decrease the risk of lost training time due to overuse injuries commonly seen in the sport.

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STABLE AND ABLE

Adding in the calculated supplemental work PreHab Rx provides to any program can help improve physical performance and reduce the risk for lost training time due to injury.

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FAQs
Who is this training for?
Anyone from a high level athlete to a recreational gym goer engaging in functional fitness.
How are the exercises selected?
PreHab Rx is structured to incorporate multiple planes of movement, core stability, rotator cuff strength, single leg/arm strength (to name a few) an optimal number of times per month with varying means using a multitude of exercises.
How long will it take?
Workouts are designed to be completed in 20-30min. per day and can be done as their own workout, or in conjunction with your normal workout as a warm-up or cool down.
Do I need to do anything before I start?
PreHab Rx is always running with exercises cycling in and out to keep the body challenged. You can start at any time and all of the exercises are fully scalable to any level.
What if I have a current injury?
PreHab Rx is not meant to be a rehab program for specific injuries and you should consult your Dr. or other health care professional to make sure you are cleared for exercise before beginning any exercise program.
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PreHab Rx
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PreHab Rx
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PreHab Rx
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