The exact 12-minute prehabilitation sequence Dante Dorris (CPT, LMT) runs with every athlete before they touch a weight.
If you train hard and your sessions still leave you feeling fragile a day later, the issue is rarely your programming. It's usually that you walked under the bar without your nervous system, your hips, or your shoulders ready to do the work you were about to ask of them.
Prehabilitation is the bridge between the body you wake up in and the body your sport demands. Done well, it takes about twelve minutes. Done well, it changes the floor of every session that follows.
Below is the exact sequence I run with the athletes I train at Tey's Training & Therapy in Los Angeles. It's the same one I send out as a free PDF — and it covers four phases.
Phase 1 — Glute activation (3 moves, 45 seconds each). The glutes are the most chronically inhibited muscle group in athletes who sit, drive, or fly. Banded clamshells, glute bridges with a pause at the top, and quadruped fire-hydrants get them firing before they're asked to produce force.
Phase 2 — Shoulder priming (2 moves). External rotation work with a band, and prone Y-T-Ws. The rotator cuff is what protects every overhead position you'll be in for the next ninety minutes. Two minutes here saves weeks on the back end.
Phase 3 — Neural activation (hip mobility + thoracic rotation). 90/90 hip switches and open-book rotations. This is where the spinal segments get permission to move independently — which is what most athletic positions actually require.
Phase 4 — Slot it in. The protocol goes immediately before your training session. Not the day before. Not as a separate workout. Twelve minutes in, then the bar.
If you want the full protocol with exact reps, sets, and video demonstrations, grab the free PDF from the homepage. If you want it programmed into a training cycle that's specific to your sport and your body — that's what working with Tey looks like.
Want this kind of thinking applied to your training?
This is what working with Tey looks like.