The Prehab Guys

The Prehab Guys Get out of pain and prevent injuries with online physical therapy 👇 Normally when you think of the term “physical therapy”, what comes to mind?
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Learning to walk again after a car crash? Recovering from surgery? The standard physical therapy model normally entails rehabilitation after injury. Now, could those same injuries have been prevented? Could that surgery have been avoided? What if you could optimize your human movement system to perform at its peak all the time? We, The Prehab Guys, want to instill new meaning into the term physica

l therapy. Physical therapy is the key to preventative rehabilitation, or “Prehab” for short. Physical therapists are human movement consultants. In order to take care of our bodies, we humans seek dentists for oral hygiene, physicians for internal medicine, and eye doctors to preserve our vision. Movement is just another pillar in which care must be given as well. We are The Prehab Guys, a group of Physical Therapists who you can follow and communicate with regarding your movement system. Our mission is to provide accurate information to help you move better to prevent injuries before they occur. A few topics we will address include: identifying movement dysfunction, corrective exercise, common compensatory patterns, lifting tips and tricks, strength and conditioning, stretching techniques, debunking common myths, & the carryover of exercises to specific sports. Follow us, we’ll keep you moving.

08/31/2026

Core Sling Strength 👇

High-velocity movement requires the ability to generate rotational force AND the ability to resist it 💪

Slings are a functional component of the musculoskeletal system. If we think of our torso as a core cylinder, there are multiple slings that wrap around the cylinder in different orientations. The cylinder depends on strength and balance from the slings to provide a stable foundation ⚖️

gives us a great depiction of this in his core workouts 🙌

Here’s a breakdown on how to test your anterior versus posterior sling performance using a simple partner assessment. There are many ways to fine-tune your programming to incorporate sling-based exercises. To get started, check out our Core Performance program on the Prehab app! 👍

08/28/2026

Can you clear all of the cones? ✅ or ❌

Scapular endurance training has been shown to have benefits for pain and function in those with rotator cuff pathology, subacromial pain, limited postural control, and more 💪

Train your shoulder mobility and scapular endurance through your range of motion by:

✅ Clearing the cones
✅ Tracking # of reps or time until failure
✅ Monitoring progress over time to gauge improvements

Try this one out and let us know how you do 🙌

08/26/2026

Although many muscles act as hip joint abductors, the gluteus medius muscle is one of the most relevant clinically 👇

Below we have ranked common gluteus medius exercises based on their MVIC (maximum voluntary isometric contraction) %, or absolute maximum force your muscle can produce when pushing against something static 💪

S: 90%+ MVIC
➡️ Side plank + hip abduction

A: 75-90% MVIC
➡️ Single leg squat
➡️ Plank + hip extension

B: 60-75% MVIC
➡️ Sidelying hip abduction
➡️ Clamshell with feet elevated
➡️ Lateral band walk
➡️ Lateral step up

C: 50-60% MVIC
➡️ Forward step up
➡️ Single leg bridge

D: 40-50% MVIC
➡️ Clam in hip flexion
➡️ Quadruped hip extension
➡️ Gluteal squeeze

Stastny P, Tufano JJ, Golas A, Petr M. Strengthening the Gluteus Medius Using Various Bodyweight and Resistance Exercises. Strength Cond J. 2016 Jun;38(3):91-101. doi: 10.1519/SSC.0000000000000221. Epub 2016 Jun 3. PMID: 27340373; PMCID: PMC4890828.

08/24/2026

Load management doesn’t mean complete rest or sitting on the sidelines, it’s controlling the heat 🔥

Gregory Lehman nailed it with the overflowing cup analogy. Injuries can occur when total load outpaces your capacity. Shout out to Dr. Ben Moxness | Jump Training & Athletic Performance for the boiling pot reference, and the reminder that if managed and tracked properly we can work to mitigate overuse injury risk 🙌

To fix an overflowing cup, you have two choices:
1️⃣ Drop what’s in the cup (short-term fix)
2️⃣ Build a bigger cup (long-term adaptation)

Great explanations for how you manage load and prehab 🏋️‍♂️

Common foot & ankle pathologies by location 👇While location alone doesn’t equal a diagnosis, where you feel symptoms can...
08/23/2026

Common foot & ankle pathologies by location 👇

While location alone doesn’t equal a diagnosis, where you feel symptoms can help to narrow down which structures might be involved 💡

📌 Remember: Pain location is just one piece of the puzzle! This is not a comprehensive list of all possible diagnoses, and full clinical assessment, movement screening, and history are key to getting an accurate diagnosis and building an effective rehab plan.

08/20/2026

No weights? No problem. 👇

You don’t need a full rack of free weights to hit a solid full body session. Looped bands are lightweight, pack easily in a carry-on, and give you variable resistance through your fundamental movement patterns 👍

Below are nine full body variations to pull from for when you don’t have access to a full gym 💪

Barbell Back Squat ➡️ Banded Back Squat
Barbell Front Squat ➡️ Banded Front Squat
Barbell Deadlift ➡️ Banded Deadlift
Barbell Bent-Over Row ➡️ Banded Bent-Over Row
Barbell Good Morning ➡️ Banded Good Morning
Barbell Bicep Curl ➡️ Banded Bicep Curl
Barbell Overhead Press ➡️ Banded Overhead Press
Barbell Hip Thrust ➡️ Banded Hip Thrust
Barbell Bench Press ➡️ Banded Bench Press

08/17/2026

Master your isometric programming 💪

Isometrics are one of the most underrated tools for building load tolerance and improving force production 📈

Great breakdown by covering overcoming (force into an immovable object) vs. yielding (holding a fixed position against external load) isometrics 👍

Whether you’re looking to target neural drive before a heavy squat session or build tendon resilience, isometric variations can play a helpful role 🏋️‍♂️

Check out the exercise library on The Prehab App for more isometric variations!

08/14/2026

Fix your RDL with these five cues 👇

We all know that one of the hardest parts of the job is teaching a proper RDL 🫠

These are our five favorite tried and true RDL tips ⬇️

✔️ PVC along spine
✔️ Foam roller down thighs
✔️ Band at hips
✔️ Back to wall
✔️ Band cue to lats

Try these out to fine-tune even the most stubborn RDL, and let us know if there are any you swear by that we missed 👍

08/12/2026

Struggling with persistent groin pain? 👇

When rehab stops at the adductors, you miss the full picture. The groin doesn’t work in isolation, and relies on a network of surrounding muscle groups to transfer force and stay stable:

✔️ Adductors
✔️ Abdominals
✔️ Hip Flexors
✔️ Abductors

Building strength across the entire hip and trunk system is what protects the groin long-term and keeps you moving strong 💪

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Culver City, CA

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