Name: Playbook - Eian Scully - Prehab flow
Uploaded: 2022-11-10T20:30:50.585Z
Duration: 20 min
Description: Prehab flow

45 min cardio and 20 min workout by Eian!! #sundayfunday 💪🏽🏈

Casey

👍🏽 perfect after a 30 min cardio session

Quick 20 minutes workout, great for when you don't have much time to workout. Get in a great prehab flow (corrective excises what work your stabilizer muscles) in a short amount of time. Try to take minimal rest between exercises, but listen to your body!

2x6 reps per side
•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Bring your arm and leg back in and squeeze your elbow and knee together, repeat by extending your arm and leg out again

Bird dog

2x6 reps per side
•Start laying flat on your back, legs bent to 90 degrees arms parallel to your thighs 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Without letting your lower back come off the floor slowly lower your right arm and left leg towards the floor
•Return to start position with control and repeat on other side lowering your left arm and right leg towards the floor

Dead bug

•Lay flat on your stomach
•Keep your chin tucked and lift your feet and arms off the ground
•Form your arms in the shape of a W, lift your arms as high as possible while squeezing your mid back (lower traps) together

Prone W raise

•Lay flat on your stomach
•Keep your chin tucked and lift your feet and arms off the ground
•Form your arms in the shape of a T, lift your arms as high as possible while squeezing your mid back (lower traps) together
•while keeping your arms lifted move your arms together into the shape of a Y
•lower your arms to the ground and repeat in reverse (raise as a Y, lower at T)

Prone T to Y raise

2x6 reps per side
•Lay flat on your back legs raised and bent to 90 degrees 
•Keep your lower back pressed into the floor and tap one toe to the ground, return it to start position and repeat with your other leg

Alternating toe tap

2x12reps per side (Six forward and six backward per leg)
•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Quadruped hip circles

2x20 reps per side
•Lay flat on your side, body straight
•Lift your top leg straight with you foot parallel to the ground (don't let your toe turn up) and squeeze your Glute at the top
•Lower to start position and repeat

Side leg raise

2x12 reps per side
•Lay on your back, feet on the floor below your knees lift your left leg straight off the ground 
•Push through your right heel and lift your hips until your knees, hips and chest form a straight line
•squeeze your glutes for 1-5 seconds at top

Single leg glute bridge

Prehab flow

Weighted abs

It was ok, I used like first training of the week, maybe tomorrow starting your week 1 to 5 journey

Giuseppe

20 min Quad burner

Owen

Great active recover workout, 
Love the apps

Michael

Active recovery/Stretch flow

Brandon

Core burn

Great burn after cardio/recovery 👍🏽💪🏽

Core Stability

For something that only took me 12 minutes, I am completely out of breath. Great workout!

Prehab flow

Community

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