Prehab is the workout you do so the injury never gets a turn. Forward bends, knee raises, side leg raises, calf raises, arm circles and arm scissors - six standing movements at 10 reps each, closed with a single-leg balance hold for a 10-count on each side. Nothing here is hard, and that is the point: prehab is rehab's better-organized sibling, the joint-by-joint maintenance that happens before something complains instead of after.
The circuit is a systematic tour of the joints that fail most often when they are neglected. Forward bends take the spine and hamstrings through gentle flexion. Knee raises and side leg raises work the hips in two planes - flexion, then abduction - keeping the joint's full neighborhood employed rather than just its favorite corner. Calf raises load the ankles and Achilles, the body's most-used and least-thanked tendon. Arm circles and arm scissors then service the shoulders through rotation and horizontal sweep, feeding the rotator cuff the movement variety it needs to stay quiet. The closing hold is the integration test, and it runs per side deliberately: a 10-count on the left and a 10-count on the right, because balance is a skill each leg has to own separately, and the difference you feel between sides is the most useful information this workout produces.
Move at a smooth, unhurried pace - prehab reps are conversations with your joints, not challenges to them. Bend forward only as far as your back stays comfortable and rise by stacking your spine tall again. Keep the leg raises controlled with your torso upright, the calf raises paused briefly at the top, and the arm work flowing from the shoulders with long arms and a still ribcage. In the balance hold, fix your eyes on one point, keep a soft bend in the standing knee, and treat wobbles as the training - each small correction is the exercise doing its job. If one side is noticeably shakier, give it a second hold.
Rehab is what you do after the injury - prehab, done often enough, is why you never meet it.
Make it Harder: Not the right goal here - this workout pays out through repetition, not intensity. Run it daily, ideally before your main training, and let frequency do the strengthening.
Make it Easier: Halve every count and hold the balance for 5 per side.
