Prehab

Foot & Calf

Start with 3 sets of 10 reps. Begin by performing these drills with both legs simultaneously. Once you can complete 30 continuous reps on two legs, progress to single-leg repetitions of the exercise.

Calf raises with eccentric focus, 3x10 reps

Up-and-out, 3x10 reps

Toe holds, 10 seconds per rep, 30 reps

Knee & Hip

For hamstring sliders and glute bridges, start with double-leg reps. Once you can do 30 continuous double-leg reps, progress to single-leg repetitions. The goal for these two exercises is to complete 30 single-leg reps in a row.

Lunges, 3x10 reps each leg

Hamstring sliders, 3x10 reps

Glute bridge with slow descent, 3x10 reps