HER STATUS™
Prehab
PREPARE THE BODY.
1 · TARGETED PREHAB
FULL BODY PREP
5 MIN
HAMSTRING + GLUTE PREP
5 MIN
KNEE + HIP PREP
5 MIN
ANKLE + CALF PREP
5 MIN
HIP + GLUTE PREP
5 MIN
RECOVERY PREP
8 MIN
2 · NEUROMUSCULAR TRAINING
NEW CATEGORY
Neuromuscular WODs
Prehab + Quick Twitch + Control
Short athletic-prep sessions built for speed, landing, stability, and deceleration — not bodybuilding. Low fatigue, high control.
Explode Up. Control Down.
QUICK TWITCH + CONTROL
15–20 MIN · PREHAB / NMT
LAND + STICK
12–15 MIN · PREHAB / NMT
DECELERATE + CUT
12–15 MIN · PREHAB / NMT
BALANCE + REACT
10–12 MIN · PREHAB / NMT
HAMSTRING + HIP CONTROL
12–15 MIN · PREHAB / NMT
KNEE + ACL PREP
12–15 MIN · PREHAB / NMT
ANKLE + ACHILLES
10–12 MIN · PREHAB / NMT
GAME-DAY NEURAL PRIMER
8–12 MIN · PREHAB / NMT
3 · PROTOCOLS
GAME DAY
GAME DAY PROTOCOL
Check-In → Fuel → Prep → Warm-Up → Game → Recovery
PRACTICE DAY
PRACTICE DAY PROTOCOL
PRACTICE
Train with intent.
WEIGHTS DAY
WEIGHTS DAY PROTOCOL
CARDIO / CONDITIONING DAY
CARDIO DAY PROTOCOL
TOURNAMENT / MULTIPLE GAMES
TOURNAMENT PROTOCOL
Won between games — refuel and rehydrate aggressively.
RECOVERY DAY
RECOVERY DAY PROTOCOL
REST
Sleep prep. Stay available.
STOP + SEEK HELP
- •Knee pain landing from a jump
- •Ankle gives way without contact
- •Sharp pain during a lateral cut
- •Knee swelling after a game
Stop and talk to your coach, athletic trainer, or healthcare professional before continuing.
NASM BACKED · BIG AND SMALLS ACADEMY