The Total Body PreHab Program

If you get up in the morning and your joints ‘creak and crack’ …

If you live with chronic pain …

If your core strength, flexiblity, and cardio conditioning levels aren’t where you’d like them to be …

This workout is for you.

It’s the Total Body PreHab Program; it pulls together all the elements from my recent PreHab Revolution into a functional work out system.  It’s a ‘hybrid’ program that will help you stay strong, in great condition, and feeling great for a long time.  It won’t ‘bulk you up’, but it doesn’t neglect the strength element either.

Enjoy the workout – and would love to hear your thoughts in the comments section at the bottom of the post.

- Forest

Total Body PreHab Routine

1. Pre – workout prep

foam rolling
joint mobility
dynamic warm-up

2a. Body weight – only conditioning day (to be performed two times per week)

Sequence 1

  • split squat – 8 to 15 reps
  • push-up – max reps -2

Perform exercises back-to-back without rest; rest 30 seconds and repeat sequence total of three times.

Sequence 2

  • pull-up – max reps -2
  • squat jump – 8 to 15 reps

Perform exercises back-to-back without rest; rest 30 seconds and repeat sequence total of three times.

Conditioning finisher

  • body weight squat – 20 reps
  • plank – 30 to 90 second hold
  • body weight SLDL – 8 to 10 reps each leg
  • run in place – 60 seconds

Perform exercises back-to-back without rest; rest 30 seconds and repeat sequence total of three times.

2b. Strength day (to be performed one time per week)

  • Heavy press – barbell bench press, barbell military press, double kettlebell press, etc. – 5 reps
  • Heavy squat – barbell back squat, double kettlebell front squat, etc. – 5 reps
  • Heavy pull – weighted pull up, double kettlebell swing, etc. – 5 reps

Perform exercises as a circuit, but rest 30 to 90 seconds between each exercise; rest 60 seconds and repeat sequence total of five times.

3. Conditioning work/ ‘cardio’

  • Perform two days per week of high intensity interval training
  • Perform one day per week of long-slow-distance ‘recovery’ cardio (easy heart rate, ~ 30 mins., something you enjoy)

4. Post workout

  • Finish each workout with static stretch of tight muscle groups

So there you have a total body PreHab routine to reduce/eliminate pain, strengthen your core, gain flexibility, improve your conditioning level, increase relative strength and overall well being. It pulls together all the elements from my recent PreHab Revolution program into a functional work out system; good luck and keep training hard!

P.S. The PreHab Revolution is a training program I recently put together in response to popular reader demand; it includes info on how to strengthen your core, reduce chronic pain, improve flexibility, and improve your overall quality of life – for more details about the system, click the link below:

http://nogymnoexcuse.com/prehabrevolution/

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One Response to The Total Body PreHab Program

  1. Pingback: Strength/ Cardio Hybrid Workout Circuit | TheFitnessMonster.com

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