Prehab & Performance

This program is designed for:

✔ Optional level or Xcel Diamond & above

✔ 10 years old or older (recommended)

✔ Already training 4-6 days per week

✔ Motivated to do a little extra outside the gym to prevent injuries

✔ Interested in getting stronger to improve their gymnastics skills

This program is designed to help gymnasts improve strength, mobility, and decrease their injury risk without overworking their bodies. NCAA, Elite, and Olympic gymnasts work with injury prevention experts outside the gym—your gymnast should too!

What’s included…

✔ A structured training plan delivered through a monthly subscription.
✔ 5 days a week of training designed for proper recovery and to avoid overtraining.
✔ 4 weekday workouts that are only 15–20 minutes focused on injury prevention.
✔ 1 weekend strength-focused workout designed to enhance what your gymnast is already doing in the gym.
✔ Designed to prepare your gymnast for her competitive season and help her reach her goals.

“Every meet. Every turn. Every routine….is just practice for the next.”

Dr. Brittany Lapinski

MORE INFORMATION

Prehab & Performance FAQ

  • Once you sign-up, your gymnast will be automatically enrolled in the program. You’ll get an email with the Program Agreement for your signature, download the app and you are good to go. You will get a separate email with instructions on how to use the app. But, just in case… the demo videos are linked in the upper right corner for every single exercise. NOTE: This is an individual use only program, not intended for teams or coaches.

  • It is a monthly maintenance program that you can join at any time. Once you join, you start where the rest of the group is currently at. It’s an on-going program that is constantly changing. This program is a monthly subscription which you cancel at any time. If you choose to cancel, you will lose access to the app and previous workouts at the end of your billing cycle.

  • The four injury prevention days (M-Th) take about 15-20 min. The strength training day (Sat) takes about 45-60 minutes. If the programmed days don’t work for your schedule you can do the exercises a different day and check them off once completed.

  • The injury prevention days require minimal or no equipment, but you will need floor or wall space. The strength training day requires traditional gym equipment: dumbbells, blocks, weighted balls, bands, floor and wall space, stability balls, foam rollers, etc. You can find some of that equipment HERE.

  • Watch this video!

  • "Completed this weekend and scored a 9.4 on bars and my run is improving for vault weekly."

  • "I have more mobility in my shoulder area."

  • "A win from this week is my arms felt stronger."

  • "From adding P&P into my daily routine, I noticed my back never hurt during core."

  • "I am noticing better flexibility and more mobility in my ankle."

  • "I love this program so much."