prehab

workout
guide
prehab Workout
Table of contents

Prehab Routine Guidelines 3

The Prehab Workout 4
E1: Wall Slides 5
E2: Prone Arm Circles 6
E3: Dead Hangs 7
E4: Lateral Band Walks 8
E5: Side Lying Hip Abduction 9
DISCLAIMER 10

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prehab Workout
Prehab Routine Guidelines

This PDF is designed to act as a supplemental resource for you to refer to while you’re at the
gym. I would highly suggest reading over the “prehab” chapter within your program to get a better
understanding of why this routine is designed the way it is. I would also strong advise that you watch
the tutorial videos for each exercise within this routine (located within the prehab chapter) in order to
ensure you’re performing them properly.
The prehab routine we’ll be using is designed to target and strengthen 3 muscles (the lower traps,
rotator cuff muscles, and the glute medius) that when underdeveloped are the most common causes of
aches/pains/injuries down the road –specifically knee, lower back, and shoulder pain.
And since these muscles often become underdeveloped in most people (due to the fact that you’re
likely not training these muscles adequately through your weights routine), it becomes imperative that
you consistently use this prehab routine to keep these muscles strong and healthy relative to the rest
of your muscles in order to prevent injury in the long run (and to indirectly help with many of your lifts
and muscle activation!).
And as explained in your course, the prehab routine you’ll use is designed to be performed at least 2x
per week. If however you can do this routine consistently for 3-4x/week then by all means go for it!
When you choose to do your prehab routine is completely up to you. It only takes ~10 minutes or so to
complete and can easily be done at home. I’d suggest training them on a rest day with your cardio/abs
routine OR after two of your workouts throughout the week OR anytime at home – whichever you’ll
be most consistent with.

ROTATOR CUFFS LOWER TRAPS GLUTE MEDIUS

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prehab Workout
The Prehab Workout

Exercise Sets Reps Notes

Avoid arching back, press arms

Wall Slides 2 10-15
upward, stay in contact with wall.

Avoid arching back, keep arms

Prone Arm Circles 3 8-15
extended, relax upper traps.

~10-60
Overhand shoulder-width grip,
Dead Hangs 3 second
relax every muscle.
hangs

10-15
Mini-band around ankles, take small steps
Lateral Band Walks 3 per
laterally, maintain athletic stance.
side

10-15 Lie on side, lift upper leg slightly

Side Lying Hip
2 per into the air, wrap mini-band around
Abduction
side ankles for extra resistance.

Take ~30-60 seconds of rest between each set or as needed.

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prehab Workout
THE Workout E1: Wall Slides
TARGET:
LOWER TRAPS

STEP 1 (SETUP)
Stand with your back against a wall and feet together.
Flatten your back against the wall by contracting your
abs. Raise your arms up against the wall such that your
elbows are at 90 degrees – your butt, back, elbows,
shoulders, and head should all be making contact with
the wall.

STEP 2 (SLIDE)
Next, slowly slide your arms up along the wall as you
would in a “shoulder press” while keeping everything
in contact with the wall. You should feel a strong
contraction in the middle of your back along both sides
your spine as you do so. Raise as far as you can go
without excessively arching your lower back.

STEP 3 (RETURN)
Slowly return to the starting position and then repeat.

OPTIONAL (EASIER)
To make it easier, you can move your feet further away
from the wall such that your butt does not touch the wall
OR perform them on the ground if needed.

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prehab Workout
THE Workout E2: Prone Arm Circles
TARGET:
LOWER TRAPS
& ROTATOR CUFFS

STEP 1 (SETUP)
Lay with your stomach on the ground or on a flat bench
(the bench will be the easier option to start out with).
Move into posterior pelvic tilt by contracting your abs
and flexing the glutes. Lift your arms slightly off the
ground and extend them forwards with your thumbs up
while focusing on keeping your upper traps as relaxed as
possible.

STEP 2 (ARM CIRCLE)

While keeping your arms extended and slightly elevated,
move them in a circular motion down towards your back
while rotating your hands such that your palms face up
when in the back position.
Then, move back in the same circular motion to the
starting position with your thumbs facing up. This is one
rep. Avoid excessively arching your lower back as you
perform the movement. You should feel tension in your
mid-back and shoulder area.

You can progress this movement by doing more reps or

adding weight by holding light weights in your hands.
But this should only be considered once you feel 100%
comfortable performing 15 reps without tensing much
in your upper traps.

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prehab Workout
THE Workout E3: Dead Hangs

This is more of a mobility exercise to lengthen commonly overactive muscles, however will also act to
strengthen your shoulder/scapular stabilizers as well as grip strength

HOW
Using an overhand shoulder-width grip, ang onto a pull-up bar or any bar that you can hang from, and
simply hang – focus on relaxing every muscle as you hang. Your traps should not be tense and your
shoulders should be relaxed such that they rise towards your ears.

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prehab Workout
THE Workout E4: Lateral Band Walks

TARGET:
GLUTE MEDIUS

STEP 1 (SETUP)
Stand and place the mini band around your ankles. Get
into an athletic stance with your feet hip-width apart and
your knees slightly bent.

STEP 2 (LATERAL STEPS)

Take a small (6 inch) lateral step with one leg, then follow
with another small step with the other leg. Repeat this
series of small steps while keeping constant tension in
the band. Then repeat again in the opposite direction.
Ensure that your upper body does not sway as you
perform this movement. Keep your core tight, upper body
facing straight and take each step in a controlled manner.
You should feel a strong contraction in the side of your
hip if done properly. For example, if you were stepping to
your right, you should feel tension in the upper right side
of your hip.

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prehab Workout
THE Workout E5: Side Lying Hip Abduction

TARGET:
GLUTE MEDIUS

STEP 1 (SETUP)
Lie on your side on a mat/floor with your legs extended
straight away from your body. Stack your feet on top of
each other.

STEP 2 (RAISE)
Slightly raise your upper leg up off the lower leg almost as
high as you can go.

STEP 3 (LOWER)
Lower the leg back down in a controlled manner to
the bottom position, then repeat for another rep while
keeping constant tension in your hip. You should feel
tension in the upper side of your hips or upper glutes area
of the leg that you’re raising.

STEP 4 (PROGRESS)
To progress this exercise, I’d suggest placing your mini
band around your ankles and performing the movement
against the resistance.

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prehab Workout
DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
• any and all exercise that you do as a result of
Ethier is not a medical doctor, psychologist, thera-
what you read in this PDF shall be performed
pist, nutritionist, or registered dietitian. The con-
solely at your own risk;
tents of this document should not be construed
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or ad-
or healthcare advice of any kind. The contents here to as a result of what you read in this PDF
of this document are not intended to diagnose, shall be used solely at your own risk; and
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dieti- • any and all foods or beverages that you con-
tian, nutritionist, or other qualified healthcare sume as a result of what you read in this PDF
professional’s advice. You should always consult shall be consumed solely at your own risk.
your physician, dietitian, or other qualified health- No part of this report may be reproduced or
care professional on any matters regarding your transmitted in any form whatsoever, electronic or
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This is especially important if you (or your family permission from the author (Jeremy Ethier). All
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professional before starting any fitness program,
meal plan, or dietary regimen if you smoke, have
high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in
physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen
if your physician, dietitian, or health care provid-
er advises against it. If you experience faintness,
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form of discomfort at any time while exercising
or while following any meal plan/dietary regimen,
you should stop immediately. If you are in Cana-
da and think you are having a medical or health
emergency, call your health care provider, or 911,
immediately.

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prehab Workout GUIDE