Prime Health + Performance

🦵 ACL Surgical Repair Series: Prep for Success! 💪

Are you facing ACL surgery? Don’t stress—we’ve got you covered! Here’s your pre-op game plan to set yourself up for a smooth recovery:

1️⃣ Chat with your surgeon about graft options. Your knee, your choice!
2️⃣ Strength is key! The stronger you are pre-op, the better your recovery. Let’s build that muscle!
3️⃣ Avoid high-impact activities. We want to keep that knee happy before surgery.
4️⃣ Plan your time off. Desk job? 1-2 weeks. Physical job? You might need 4-6 weeks or more.
5️⃣ Set up your recovery nest. Enlist family support and consider a cryotherapy machine for post-op comfort.
6️⃣ Mental prep is crucial. Understand your timeline and set realistic expectations.

Ready to get strong? Try these pre-op exercises:
🔥 Wall sits – Quad strength
🔥 Knee extensions – Range of motion
🔥 Side-lying hip abductions – Stability
🔥 Med ball hamstring curls – Flexibility
🔥 Long lever cable hamstring work – Endurance

A truly effective ACL prehab program is like a symphony – it needs all the instruments to create beautiful music. Typically, we’re looking at 20+ different exercises and movement patterns to build comprehensive capacity and graft resilience.

This full-spectrum approach is what really reduces your risk of re-injury and sets you up for long-term success. It’s not just about strength, but also balance, proprioception, agility, and sport-specific movements.

So while these exercises are a great start, they’re just a small part of your ACL journey. Stay tuned as we dive deeper into the world of ACL prep and recovery.

Your knee (and future self) will thank you! 💪🦵

Always consult with your physio for a personalized program tailored to your specific needs and goals.

Let’s build that bulletproof knee together! 🎯

Stay tuned for more in our ACL Rehab Series! 🏋️‍♀️✨

You’ve mastered force absorption, force production, and mobility—now it’s time to lock it all in with STABILITY!

(Swipe back to catch the full series if you missed it! 👈)

Why focus on stability?
It’s the missing link between mobility and strength that keeps your shoulders healthy, resilient, and performing at their best. 💪

Swipe to learn more! 👉

Today’s Stability Superstars:
1️⃣ Inverted Kettlebell Press – Trains deep stabilizers for rock-solid control. 🏋️
2️⃣ Single-Arm Med Ball Push-Ups – Core control meets shoulder stability. 🔥
3️⃣ Rapid Drop Catch Oscillations – Builds reactive stability for dynamic movements. ⚡
4️⃣ Single-Arm Med Ball Overhead Slams – Combines power and control for explosive stability. 💥

Key Training Tips:
🔑 Start lighter than you think—control > weight.
🔑 Focus on control over speed—move with purpose.
🔑 Build gradually—no rushing progression.
🔑 2-3 sets of 6-8 reps for stability gains.
🔑 Quality is everything! Prioritize form and control.

When to Progress:
✅ Perfect form through full range of motion
✅ No compensations or unwanted movements
✅ Feeling strong and controlled throughout
✅ No next-day soreness or discomfort

This wraps up our Shoulder Health Series! 💪
Combine all four posts for a complete bulletproof shoulder routine.

Save this stability session 🔖 & tag your workout buddy 👊

Got questions? Drop them below! ⬇️

You’ve built force absorption ✅ and force production ✅—now let’s unlock your mobility!

Tight, stiff shoulders? You’re not alone. These drills will help you move better, lift stronger, and feel looser in everyday life.
Perfect for:
💻 Desk warriors stuck in front of screens
🏋️‍♂️ Gym enthusiasts looking for better movement
⚡ Anyone with tight shoulders (which is most of us!)

Swipe to learn more! 👉

Today’s Mobility Must-Dos:
1️⃣ Dowel Shoulder Overhead Assists – Unlock better overhead mobility. 🙌
2️⃣ Towel-Assisted Internal Rotation – Improve mobility in those hard-to-reach spots. 🔄
3️⃣ Dowel External Rotation Variations – A must for long-term shoulder health. 💪
4️⃣ Dowel Shoulder Dislocations – Improve flexibility & movement freedom. 🔥

Pro Tips for Success:
🔑 Breathe through each movement.
🔑 Don’t force end ranges—move with control.
🔑 Consistency > intensity—make this a habit.
🔑 Do these daily for best results.
🔑 Use them as a pre-workout warm-up to prime your shoulders.

Combine all three posts for a complete bulletproof shoulder routine.

Save this mobility routine 🔖 & tag someone who needs looser, healthier shoulders! 👉

Got questions? Drop them below! ⬇️

You’ve mastered force absorption (if you missed that post, check it out below 👇), but how do you know when it’s time to progress? Let’s break it down! 💡

Green Lights for Progression:
✔️ Pain-free with absorption exercises
✔️ Solid control in end-range positions
✔️ Strong scapular stability
✔️ Full range of motion
✔️ Consistent landing patterns

Remember: Quality movement always beats rushing into harder exercises.

Today’s Force Production Exercises:
1️⃣ Med Ball Chest Throw 💥
2️⃣ Med Ball Single-Arm Throw 🎯
3️⃣ Reactive Plyo Push-Up 🔥
4️⃣ Reactive Clap Plyo Push-Up 👏
5️⃣ Dumbbell Sn**ch 🏋️
6️⃣ Forward-Lean Med Ball Creations 🌟

Key Training Tips:
🔑 Start with 2-3 sets
🔑 Keep reps low (4-6) for power
🔑 Rest 48 hours between sessions
🔑 Quality over quantity ALWAYS
🔑 Build power gradually—stay patient and consistent

Pro Tip: If you’re coming back from injury or unsure about your form, consult a physio first. These exercises are powerful tools, but technique is everything.

Save this post for your next workout 🔖 and tag a friend who’s ready to level up their shoulder game! 💪

Questions about form or progression? Drop them below! 👇

🌟 Spring Break Done Right! 🌟

Looking for a way to keep your kids active, engaged, and thriving this Spring Break? 🤔

At Prime Health & Performance, we’ve got you covered with our Athletic Development Camp – the perfect balance of fun and focused training to help your child grow stronger, faster, and more confident both on and off the field. 💪

📅 Camp Details:
✔️ Dates: March 17-21 & March 24-28
✔️ Ages: Boys & Girls 10-12+
✔️ Sessions:
10:00 AM - 1:00 PM (Morning)
2:00 PM - 5:00 PM (Afternoon)

⚡ What They’ll Gain:
1️⃣ Speed, Agility & Quickness – Essential skills for any sport.
2️⃣ Strength & Power – Building a foundation for success.
3️⃣ Sport Application, Recovery & Nutrition – Education that lasts a lifetime.

💰 Cost: $429 + tax

Why choose us? Our expert trainers and physiotherapists ensure every session is safe, professional, and tailored to your child’s needs.

📌 Spots are limited – don’t wait!

Give your child the gift of confidence, fitness, and fun this Spring Break.

‼️ Call us today at 778-998-4009 to secure your spot!

Tag a fellow parent who needs to know about this! 👇

🗓️ Don’t Miss Out: Learn to Lift Event! 💪
Sat, Nov 2 | 11am-1pm

This is your chance to level up your lifting game!
Whether you’re new to lifting or a seasoned pro, our Learn to Lift event is designed to help you improve your technique and unlock your true strength. 💥

Why You Should Join:
✅ Expert Coaching: Get hands-on guidance from our top trainers. Learn how to perfect your deadlifts, squats, and bench press.
✅ Personalized Assessments: Receive a 1-on-1 movement and strength assessment so you can discover where to improve and how to get stronger.
✅ Get Results Faster: We’ll teach you the most effective techniques for lifting smarter and avoiding injury, so you can hit your goals quicker.
✅ Small Group Sessions: Work in smaller groups to get direct feedback and plenty of time to practice each lift.
✅ Fun & Social: After the lifting, enjoy a cool-down with food, drinks, and a chance to chat with fellow lifters and trainers.

What to Expect:
* Deadlift Circuit: Master deadlift variations and get personalized feedback in small groups.
* Squat Circuit: Learn and practice different squat techniques, tailored to your level.
* Bench Press Circuit: Fine-tune your bench press with expert guidance.
* Group Workout: Put your new-found knowledge to the test with a fun group workout and see your progress in action!
* Cool Down & Social: Enjoy a relaxed, social hour with refreshments.

💥 Bring a Friend for FREE! Not only will your friend get to enjoy the event for free, but you’ll both leave with better technique, more confidence, and maybe even a prize! 🏆

Spots are limited! Call the front desk to book your spot, or just drop by and sign up—we’d love to see you! 📞

Let’s make gains together. 💪👊