Prehab Exercises

Prehabilitation—or "prehab"—refers to exercises and routines designed to prevent injury before it occurs. Rather than waiting until something hurts and then rehabilitating, prehab builds resilient tissues, addresses weaknesses, and prepares your body for the demands of calisthenics training. This chapter provides comprehensive prehab protocols for every area commonly stressed in calisthenics.

Prehab Philosophy

Why Prehab Works

Building capacity: Injuries often occur when tissue capacity is exceeded by demand. Prehab builds the capacity of your tissues so they can handle training loads.

Addressing weaknesses: Many injuries result from imbalances or weak links. Prehab identifies and strengthens these areas before they become problems.

Movement quality: Prehab exercises often target movement patterns, improving quality and reducing compensations that lead to injury.

When to Do Prehab

Options:

Before training (as part of warm-up)
After training (as part of cool-down)
On rest days (as dedicated prehab sessions)
Daily (for problem areas)

Time investment:

5-10 minutes before/after training
15-30 minutes for dedicated sessions
3-5 minutes for targeted daily work

Prehab Principles

Consistency over intensity: Regular, moderate prehab is better than occasional intense sessions.

Progressive overload applies: Increase challenge over time as you adapt.

Specificity matters: Target areas relevant to your training demands.

Quality over quantity: Better to do fewer reps well than many reps poorly.

Rotator Cuff Prehab

The rotator cuff stabilizes the shoulder during all upper body movements. This is non-negotiable for calisthenics practitioners.

External Rotation Series

Side-lying external rotation:

Lie on side, towel under armpit
Elbow bent 90 degrees, arm against body
Rotate forearm toward ceiling
Control both directions
2-3 sets of 15-20 each side

Band external rotation at 0 degrees:

Standing, elbow at side bent 90 degrees
Rotate forearm outward against band
Keep elbow fixed at side
2-3 sets of 15-20 each side

Band external rotation at 90 degrees:

Arm out to side at shoulder height
Elbow bent 90 degrees
Rotate forearm from pointing down to pointing up
2-3 sets of 12-15 each side

Internal Rotation Series

Band internal rotation:

Same setup as external but rotate inward
Important for subscapularis strength
2-3 sets of 15-20 each side

Side-lying internal rotation:

Lying on the side you're working
Elbow bent, rotate forearm toward floor
2-3 sets of 15-20 each side

Supraspinatus Strengthening

Full can raises:

Arms at 45 degrees from body (scaption angle)
Thumbs pointing up
Raise to shoulder height
2-3 sets of 15-20
Light weight or bodyweight

Rhythmic Stabilization

Perturbation training:

Arm in various positions
Partner or self-applied perturbations
Resist movement, maintain position
Builds reactive stability

Complete Rotator Cuff Routine (10 minutes)

Side-lying external rotation: 15 each side
Band external rotation at 0°: 15 each side
Band internal rotation: 15 each side
Full can raises: 15
Band external rotation at 90°: 12 each side
Prone Y-T-W: 8 each position

Scapular Stability Prehab

Scapular control is arguably more important than isolated rotator cuff work for shoulder health in calisthenics.

Push-Plus Variations

Scapular push-ups:

Push-up position, arms straight
Let shoulder blades squeeze together (retraction)
Push apart (protraction) rounding upper back
2-3 sets of 10-15

Wall push-plus:

Standing facing wall, hands on wall
Push into wall emphasizing protraction
2-3 sets of 15-20

Retraction Work

Band pull-aparts:

Hold band at shoulder width
Pull apart squeezing shoulder blades
Control return
2-3 sets of 15-20

Prone I-Y-T-W:

Lying face down on floor or bench
Perform letters with arms
Focus on scapular positioning, not just arm movement
2 sets of 8 each letter

Depression and Elevation

Scapular pull-ups:

Hang from bar
Lift body by depressing scapulae (shoulders down)
Keep arms straight
2-3 sets of 10-15

Shrugs and depression:

Shrug shoulders toward ears, then actively press down
Can add resistance
2 sets of 15-20

Upward Rotation

Wall slides:

Back against wall
Arms in goalpost position
Slide up and down maintaining wall contact
2-3 sets of 10-15

Prone overhead slides:

Lying face down
Arms overhead, slide up and down
Focus on scapular movement
2 sets of 12-15

Wrist Prehab

Essential for anyone doing handstands, push-ups, or planche work.

Extension Conditioning

Wrist rocks on floor:

On all fours, fingers forward
Rock forward to increase extension load
30-60 seconds

Progressive floor loading:

Gradually increase weight through extended wrists
Start on knees, progress to plank position
Monitor tolerance

Fist on back of hand:

Push-up position on back of hands (with padding)
Strengthens wrist extensors
2-3 sets of 10-15 (if tolerable)

Flexion Conditioning

Wrist curls:

Forearm supported, palm up
Curl weight up and down
2-3 sets of 15-20

Rice bucket flexion:

Submerge hand in rice
Squeeze and flex
2-3 minutes various movements

Rotation

Pronation/supination with hammer:

Hold hammer or heavy object at end
Rotate forearm back and forth
2-3 sets of 15-20 each direction

Complete Wrist Routine (5-8 minutes)

Wrist circles: 15 each direction
Prayer stretch: 30 seconds
Fingers-back stretch: 30 seconds
Wrist rocks: 45 seconds
Fist rolls: 30 seconds
Wrist curls (flex/extend): 15 each
Finger extensions with band: 15

Hip and Ankle Prehab

Lower body prehab for pistol squats, jumping, and landing.

Hip Stability

Clamshells:

Side-lying, knees bent
Lift top knee keeping feet together
2-3 sets of 15-20 each side
Add band for progression

Fire hydrants:

On all fours
Lift knee out to side
2 sets of 12-15 each side

Single-leg glute bridges:

One leg lifted, other drives hips up
2-3 sets of 10-12 each side

Monster walks:

Band around ankles or knees
Walk sideways maintaining tension
2 sets of 15-20 steps each direction

Hip Flexor Strength

Active straight leg raises:

Lying on back
Lift leg with control to end range
Hold briefly, lower with control
2-3 sets of 10-12 each side

Psoas march:

On back, legs in tabletop
Lower one foot toward floor (don't touch)
Alternate with control
2-3 sets of 10-15 each side

Ankle Stability

Single-leg balance progression:

Firm surface, eyes open (30 seconds)
Firm surface, eyes closed (30 seconds)
Unstable surface, eyes open (30 seconds)
Unstable surface, eyes closed (30 seconds)

2-3 sets each progression

Calf raises:

Two-leg calf raises: 2 sets of 20
Single-leg calf raises: 2 sets of 15 each
Eccentric emphasis: 2 sets of 10 each

Band resistance:

Eversion against band: 15-20 each side
Inversion against band: 15-20 each side
Dorsiflexion against band: 15-20 each side

Core Stability Prehab

Anti-Extension

Dead bugs:

On back, arms up, legs in tabletop
Extend opposite arm and leg
Maintain neutral spine
2-3 sets of 10-12 each side

Hollow body holds:

Arms overhead, legs extended
Lower back pressed to floor
Hold 3 sets of 20-30 seconds

Ab wheel rollouts (or exercise ball):

Controlled rollout and return
Don't let back arch
2-3 sets of 8-12

Anti-Rotation

Pallof press:

Side-on to cable or band
Press hands forward, resist rotation
2-3 sets of 10-12 each side

Bird dogs:

On all fours
Extend opposite arm and leg
Keep hips and shoulders level
2-3 sets of 10-12 each side

Anti-Lateral Flexion

Side planks:

Progress from knees to full
2-3 sets of 20-40 seconds each side

Suitcase carry:

Hold weight on one side
Walk maintaining upright posture
2-3 sets of 30-40 steps each side

Complete Prehab Routines

Quick Upper Body Prehab (8 minutes)

Before or after pushing/pulling training:

Band pull-aparts: 15
Scapular push-ups: 12
Side-lying external rotation: 12 each
Wall slides: 12
Wrist circles and rocks: 1 minute
Scapular pull-ups: 10

Quick Lower Body Prehab (8 minutes)

Before or after leg training:

Clamshells: 15 each side
Single-leg glute bridges: 10 each side
Psoas march: 12 each side
Ankle circles: 10 each direction each side
Single-leg balance: 30 seconds each side
Calf raises: 15

Comprehensive Upper Body Session (20 minutes)

Dedicated prehab session:

Foam roll thoracic spine: 2 minutes
Band pull-aparts: 20
Scapular push-ups: 15
Wall slides: 15
Side-lying external rotation: 15 each side
Band external rotation at 90°: 12 each side
Internal rotation: 15 each side
Prone Y-T-W: 8 each position
Complete wrist routine: 5 minutes
Dead bugs: 12 each side

Comprehensive Lower Body Session (20 minutes)