Have a couple minutes before CrossFit class? Maybe you’re thinking about how you can prepare yourself for movement after a long weekend of traveling, or a full day’s work sitting at the office. Here are five anytime prehab exercises that you can do on your own!
Deadbugs with PVC pipe or resistance band. Laying flat on the ground, press your back, shoulders, spine and hips down into the ground. Raise your legs up to 90 degrees from the floor, and also press with a PVC pipe or resistance band over your chest. Extend one leg to straighten out, without it falling to the ground as you simultaneously bring the PVC pipe down towards the ground. Keep your core tight as you extend the limbs, so your spine does not arch up off the ground. Return to the starting position, and repeat with the other leg. Complete 6-8 repetitions per leg.
Banded single leg lowering. Take a longer band and wrap it around the sole of one shoe. Set up similar to the deadbug position, but instead, legs should be straight up into the air. With tension on the band, slowly start to lower the other leg in a controlled fashion down towards the floor without releasing tension in the core. Meanwhile, keep your spine on the floor and your other leg in the band, pointing up towards the ceiling. Repeat this for 8-10 slow and controlled reps per leg. You should start to feel that core really activating in this one!
Squats with a mini band around knees. Place a mini band around your knees, and stand with your feet hip-width apart. Begin by sending your hips back for a standard air squat, and descend downwards with hips below parallel. As your descend into the squat, push your knees out against the band. Control the descent, and as you stand up, be sure to press your knees out against the band as well. Repeat the slow and controlled squat descent and stand for 15-20 repetitions.
PVC pass throughs. Place a wide grip on a PVC pipe and hold the pipe in front of you at your hips. Actively begin the pass through by pushing the PVC pipe away from your body, up towards the top of your head, and passing through your shoulders to the back of your body. Return back to the starting position by also pushing the PVC pipe actively away from the body as you pass through the shoulders. Control the pass through and try to challenge yourself by bringing grip slightly closer if the pass through is too easy. Repeat for 10-15 reps (passing through to the back, and returning back to the front is 1 rep.)
Try these out before your next CrossFit class at CFDP or your next home workout!