Prehab

SUPERSET exercise Sets/reps.
Body weight squats 3 x 15 reps
Push-up + scapula push-up 2 x 10 - 15 reps + 8 reps
CIRCUIT exercise Sets/reps.
Lateral step-up 3 x 8@ - 12@ reps
YMCA on stability ball 3 x +1 rep/week
Dragonfly 3 x 15 reps
SUPERSET exercise Sets/reps.
Shoulder tap push-up 2 x 6 - 10 reps
Step-over 2 x 10@ - 15@ reps
CIRCUIT exercise Sets/reps.
Calf raise 3 x 10@ - 15@ reps
Plank 2 x 30s
Side bridge 2 x 15s@ - 30s@
Basketball walk-over 2 x 10 - 15 reps
SB CIRCUIT exercise Sets/reps.
Elbow bridge 2 x 20 - 30s
Hands down - with single-leg extension 2 x 6@ - 12@
Heels on ball 2 x 20 - 30s
Shoulder bridge 2 x 20 - 30s