PREP Physio + Performance

Stronger hips, stronger kick movement🏅

Today’s focus: Hip Flexion Strength and Stability

Borsche Hold & Knee Drive
👉 Add a plate hold each side. Drive the knee with control and stability

Copenhagen Hold + 2kg Rear Delt Fly
👉 Side hold position. Stay lifted, controlled and stable while completing the fly

Elevated High Plank & Hip Flexion March
👉 Green band under tension. Stay braced, control the march and keep hips square

Quality reps. Controlled tension. Stronger hips 💪

See our bio to book in ✍️
Move well. Perform better.

Never skip shoulder day 💪

These exercises are working full chain, utilising both your core and shoulders together, promoting strength and stabilisation.

If you’re looking for a personalised gym program or injury management, see our bio to book in ✍️
Prevent injuries. Move well. Perform better.

Our clinic days will be slightly reduced during this holiday period, with clinic closures from the 24th-26th of December and the 1st-2nd of January.

Take a look on our website for our clinic times & available appointments, limited spots left for 2025!

Happy Holidays Team 🎊

Move well. Perform better.

At PREP, we love group training! Whether your team would benefit from dry land training for swimming or to develop form and strength in water polo, our specialist physiotherapists can help 💪

See the link in our bio to book in ✍️
Prevent injuries. Move well. Perform better.

We’re very excited to introduce the newest Physiotherapist to the team, Michael Taylor!

Michael comes to PREP with a passion for helping people recover and improve performance in activities that they love. With experience in rehabilitation, sports training and Waterpolo, Michael offers a great mix of hands-on knowledge and evidence-based treatment for our patients.

Working days are Monday and Wednesday afternoons and Saturday mornings. To book in:
• Head to prepphysio.com.au to book in online
• Contact our friendly team directly
☎️ (03) 88519890
📧 [email protected]

𝐏𝐑𝐄𝐏 - REHAB + EXERCISE + PROGRAMMING > 𝐏𝐄𝐑𝐅𝐎𝐑𝐌𝐀𝐍𝐂𝐄⁣⁣

One of our patients, Simon, returning from a high level Hamstring Tear - coming into the final phases of gym REHAB.⁣⁣
•⁣⁣
In previous weeks, we have completed entry level 𝐑𝐄𝐁𝐀𝐁 phases to target Simon’s hamstring.⁣⁣
•⁣⁣
To reach his goal of returning to touch footy, our lead Physio Meagan has him on 2 concurrent programs changing every 4 weeks. ⁣⁣ Here’s a sneak peak at one of those programs 💪⁣⁣
•⁣⁣
GYM PROGRAM⁣⁣
Warm up:⁣⁣
WU. Static Single Leg wall hinge (pushing into the floor and the wall⁣⁣)
•⁣⁣
BLOCK A:⁣⁣
A. Drive + landing mechanic ⁣⁣
A. DL Wall Sit with plate on knees ⁣⁣
•⁣⁣
BLOCK B: ⁣⁣
B. Swiss ball Single Leg long lever Hamstring bridge + march⁣⁣
B. SL hip thrust with banded row⁣⁣
•⁣⁣
BLOCK C:⁣⁣
C. Nordics⁣⁣
C. Dynamic plank ⁣⁣
•⁣⁣
BLOCK D:⁣⁣
D. SL Leg curl ⁣⁣
•⁣⁣
We are always striving to achieve end-to-end management from Prevention -> Performance. Stay tuned for Simon’s on-field exposure work!

Looking for a Specialised Gym Program to help achieve your goals? PREP is equipped with creating individualised and specialised programs for you in our group sessions!

Contact us now to book in!