Prehab: Injury Prevention Program

Overview

Prehab is not glamorous. Nobody posts their banded external rotations on social media. But prehab is what keeps you in the gym year after year while other lifters cycle through injuries and setbacks. This program targets the three areas most prone to lifting injuries: shoulders, knees, and lower back.

Perform these sessions 3 times per week, either as standalone 25-minute sessions or as a warm-up before your main training. Every exercise uses light weight and high control. The goal is to strengthen stabilizers, improve joint health, and build movement quality.

Shoulder Prehab (Every Session)

External Rotation Circuit

• •Band Pull-Apart: 3x15 (30s rest)
• •Banded External Rotation (elbow at side): 2x15 per arm (30s rest)
• •Banded External Rotation (arm at 90 degrees): 2x12 per arm (30s rest)
• •Prone Y-T-W Raise (light dumbbells): 2x8 each position (30s rest)
• •Face Pulls (band or cable): 3x15 (30s rest)

Shoulder Stability

• •Bottoms-Up Kettlebell Press: 2x8 per arm (45s rest)
• •Dumbbell Lateral Raise (3s eccentric): 2x12 (30s rest)
• •Wall Slides: 2x10 (30s rest)
• •Shoulder Dislocations (band or PVC pipe): 2x15 (30s rest)
• •Dead Hangs: 2x20-30s (30s rest)

Knee Prehab (Days 1 and 3)

VMO and Quad Strengthening

• •Terminal Knee Extension (band): 3x15 per leg (30s rest)
• •Poliquin Step-Up (small step, slow tempo): 2x12 per leg (30s rest)
• •Wall Sit: 3x30s (30s rest)
• •Spanish Squat (band behind knees): 2x12 (30s rest)
• •Reverse Nordic Curl: 2x8 (45s rest)

Knee Stability

• •Single-Leg Balance (eyes closed): 2x30s per leg
• •Lateral Band Walk: 3x15 per direction (30s rest)
• •Banded Monster Walk: 2x15 steps per direction (30s rest)
• •Single-Leg Glute Bridge: 2x12 per leg (30s rest)
• •Step-Down (slow, controlled): 2x8 per leg (30s rest)

Lower Back Prehab (Days 2 and 3)

Core Stability

• •Dead Bug: 3x10 per side (30s rest)
• •Bird Dog: 3x10 per side (30s rest)
• •Pallof Press: 2x10 per side (30s rest)
• •Side Plank: 2x20-30s per side (30s rest)
• •McGill Curl-Up: 3x10 (30s rest)

Hip and Glute Activation

• •Clamshell (band): 3x15 per side (30s rest)
• •Glute Bridge (band above knees): 3x15 (30s rest)
• •Fire Hydrant: 2x12 per side (30s rest)
• •Hip 90/90 Stretch: 2x30s per side
• •Cat-Cow: 2x10

Weekly Schedule

• •Day 1: Shoulder Prehab + Knee Prehab (before upper body training)
• •Day 2: Shoulder Prehab + Lower Back Prehab (before lower body training)
• •Day 3: All three circuits (standalone session or rest day active recovery)

8-Week Progression

Weeks 1-2

Start with the lighter end of each rep range. Focus on feeling the right muscles work. If you feel your traps taking over during external rotations, lower the resistance.

Weeks 3-4

Add one set to each exercise. Increase band resistance one level if available.

Weeks 5-6

Increase dumbbell weight by 2-5 lbs where applicable. Hold isometric positions 10 seconds longer.

Weeks 7-8

Add a 2-second pause at peak contraction for all banded exercises. This is the final progression before you restart the cycle with heavier resistance.

Progression Notes

• •Prehab should never be painful. Mild discomfort or muscle fatigue is fine, but sharp pain means stop.
• •If you already have an injury, see a physical therapist before starting. This program prevents injuries — it does not rehab existing ones.
• •Keep doing prehab even when you feel great. Consistency is what prevents injury, not reactive treatment.
• •The biggest benefit comes at Week 6+. Early sessions feel easy — that is intentional. Stick with it.