top of page

Sports Performance Optimization
(Injury Prevention/Strengthening)

Sports performance optimization strengthens trunk to prevent injuries, common in athletes. Symptoms: none, but weakness risks strains. Caused by poor core, glute strength.

Home Exercise Protocol

  • Week 1-2:

  • Bridge (2 sets, 12 reps): Lift hips, squeeze glutes, hold 5 sec.

  • Dead Bug (2 sets, 10 reps): Extend opposite arm/leg, keep back flat.

  • NovaWell Hack: “Power Glide” (2 sets, 10 reps): Tighten core 5°, hold 3 sec.
     

  • Week 3-4:

  • Band Side Step (2 sets, 12 reps): Step sideways with band.

  • Side Plank (2 sets, 15 sec/side): Hold side plank, lift hips.

  • NovaWell Hack: “Performance Pulse” (2 sets, 10 reps): Pulse hips 2 inches in plank.

Objective: Strengthen core, glutes, prevent injuries

​

Equipment: Resistance band, yoga mat

bottom of page