Programs → Injury Prevention & Prehab
Bodyweight / No Equipment

Train harder.
Stay injury-free.

Most injuries in gymnastics and calisthenics come from loading joints that aren't ready. This 6-week program builds the wrist, shoulder, and elbow resilience that lets you train hard, long-term — without the setbacks that stop most people.

Duration
6 Weeks
Level
All Levels
Per Week
3 Days
Equipment
Band / None
$14
One-time. Lifetime access.
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What's included
Full 6-week program (all weeks unlocked)
Step-by-step guides for every exercise
Wrist, shoulder & elbow conditioning
Daily maintenance routines
Email support from Liam
What You'll Achieve

After 6 weeks,
here's where you'll be.

Prehab isn't about doing less — it's about making your joints robust enough to handle more. This program doesn't slow you down; it keeps you in the game.

🙌

Pain-free wrists

Wrist pain is the #1 complaint in handstand and parallette training. Six weeks of targeted loading and stretching builds the range and resilience to train without pain.

💪

Bulletproof shoulders

External rotation strength, wall slides, and prone Y-T-W work build the rotator cuff strength that protects your shoulders through every pulling and pressing movement.

🔄

Elbow stability

Gymnastic elbows take a beating. This program addresses the specific loading patterns that cause golfer's and tennis elbow — before they become a problem.

🧠

A daily maintenance habit

The real value of this program is what it teaches you to do for 10 minutes every day. The habits built here pay dividends for years of training.

How It Works

Condition. Strengthen.
Maintain.

Prehab works in three phases: first build the range of motion, then add strength through that range, then maintain it with shorter daily practice.

01

Zone-based training

Each week focuses on specific zones — wrists, shoulders, elbows. This lets you build each area properly before combining them, rather than doing a shallow routine across everything at once.

02

Mobility before strength

You can't strengthen what you can't access. Range of motion work comes first in every session. Stretching before loading — not the other way around.

03

Frequency beats intensity

Joint tissue adapts to consistent low-load work better than occasional high-intensity sessions. Short, frequent sessions are the protocol here — and the science backs it up.

Inside the Program

Week 1 is on us.
The rest is yours.

Tap any exercise to see exactly how to do it. Purchase to unlock all 6 weeks.

WEEK 1 & 2

Foundation

Wrist & shoulder zonesFree Preview

Day 1 — Wrist Zone

Wrist Circles
2 × 20 reps each direction
+
1
Extend both arms forward at shoulder height. Fingers spread wide, fists loose.
2
Rotate wrists in full, slow circles — 20 clockwise then 20 counter-clockwise.
3
Shake out your hands for 10 seconds after each set.
Go slowly and make the circles as big as your range allows — this is tissue mobilization, not a speed drill
Note which directions feel stiff — those are the directions to focus on
Don't rush through this thinking it's too easy — the slow, full range movement is the entire point
Wrist Push Up
3 × 10
+
1
Kneel on all fours with hands flat on the floor, fingers forward.
2
Slowly rock your weight forward over your hands, loading the wrists into extension. Hold 2 seconds.
3
Rock back to neutral. Repeat for 10 controlled reps.
This is progressively loading the wrist into the range required for handstands and parallette work
Spread fingers wide — distributes the load across the whole hand, not just the heel of the palm
Sharp pain (not stretch discomfort) means stop — you're exceeding your current range. Back off and build gradually
Wrist Flexion Stretch
2 × 45 sec each wrist
+
1
Extend one arm forward with palm facing up.
2
Use your other hand to gently pull your fingers down toward the floor — stretching the underside of your forearm.
3
Hold 45 seconds each side. Steady pressure only — no bouncing.
This stretches the wrist flexors — the opposing muscles to the extension stressed in most gymnastics movements
A mild pull along the underside of the forearm is the target sensation
Don't pull too aggressively — wrist flexibility builds over weeks, not in a single hard session
Wrist Extension Stretch
2 × 45 sec each wrist
+
1
Kneel and place the palms of both hands flat on the floor, fingers pointing toward your knees.
2
Gently sit your weight back, increasing the stretch across the top of your wrists.
3
Hold 45 seconds. This stretches the wrist extensors — the direction used in all handstand work.
Do this stretch after every training session, not just on prehab days
The stretch sensation should be felt across the back of the wrist and into the top of the forearm
Don't force the depth — sit back only as far as you can without sharp pain. The range will improve every week
Finger Extension Stretch
2 × 30 sec each hand
+
1
Extend one arm in front of you, palm facing down, fingers pointing down.
2
Use the other hand to gently press all four fingers back toward your body — stretching the palm and flexor tendons.
3
Hold 30 seconds each hand. This is often neglected and incredibly effective.
Grip training tightens the flexor tendons across the palm — this stretch counteracts that tightening
Do each finger individually if the combined stretch is too intense
Don't force the fingers back hard — a gentle sustained stretch is more effective than an aggressive forced stretch

Day 2 — Shoulder Zone

Band Pull-Apart
3 × 20
+
1
Hold a light resistance band at shoulder height, arms fully extended in front of you.
2
Pull the band apart until it touches your chest — squeeze your shoulder blades together at the end.
3
Return slowly to the start. 20 controlled reps, not rushed.
This directly targets the rear deltoids and external rotators — the most important muscles for shoulder health in gymnastics
Arms stay completely straight — bend and you lose the isolation
Don't use a band that's too heavy — you should be able to complete 20 reps with full range and controlled speed
Prone Y-T-W
3 × 8 each position
+
1
Lie face down on the floor, arms by your sides. Thumbs up.
2
Lift both arms into a Y shape (overhead diagonal), then T shape (straight out to sides), then W shape (elbows bent, hands up). Each is a separate rep.
3
Hold each position for 2 seconds at the top. Lower with control.
These positions target lower trapezius, middle trapezius, and external rotators — the three most undertrained shoulder muscles
Squeeze your shoulder blades together and down at the top of every rep
Don't shrug your shoulders up as you lift — the movement comes from shoulder blade retraction, not neck elevation
Wall Slide
3 × 10
+
1
Stand with your back flat against a wall. Press your lower back, shoulders, and head into the wall.
2
Raise your arms to a W position — elbows at 90°, backs of hands touching the wall.
3
Slide both arms up the wall to a Y position (overhead), keeping all contact points on the wall throughout.
Every part of your arm should stay in contact with the wall — this reveals and corrects poor overhead mechanics
If your lower back arches away from the wall during the slide, stop and fix the arch first
Don't let your arms drift off the wall to compensate — if contact breaks, you've found your mobility limitation. Work at that point
External Rotation (Band)
3 × 15 each side
+
1
Anchor a light band to a fixed point at elbow height. Stand side-on to the anchor.
2
Hold the band with the far hand. Keep your elbow bent at 90° and pinned to your side.
3
Rotate your forearm away from your body (externally rotating the shoulder). Return slowly. 15 reps each side.
External rotation strength is the single most important metric for shoulder longevity in gymnasts
Keep the elbow pinned to your side throughout — elbow coming forward means the exercise is wrong
Don't use a band that forces you to bend your elbow or use your whole arm — the movement should come only from shoulder rotation
Doorframe Chest Opener
2 × 45 sec each side
+
1
Stand in a doorframe. Place one forearm against the doorframe, elbow at 90°.
2
Step forward with the same-side leg, rotating your chest away from the wall.
3
Hold 45 seconds. You should feel the stretch across your chest and front shoulder.
A tight chest and front shoulder are often the hidden cause of shoulder impingement — this addresses it directly
Try the stretch at different arm heights (low, middle, high) to feel different parts of the chest
Don't lean aggressively into the stretch — let gravity and time do the work. Forced stretching tightens the muscle

Day 3 — Combined Maintenance

Wrist Circles + Shakeout
2 × 20 each direction
+
1
Perform wrist circles as per Day 1 — both directions, slow and full range.
2
Shake your hands out for 10 seconds after each set.
3
This becomes your daily warm-up habit — do it before every training session going forward.
Start noticing if one direction feels consistently tighter — that's where to spend more time
Wrist circles daily is a lifelong habit for anyone doing gymnastics-based training
Don't do this cold immediately before maximum loading — do it a few minutes before you plan to start training
Band Pull-Apart (High + Low)
2 × 15 each angle
+
1
Perform 15 band pull-aparts at shoulder height (standard).
2
Then raise the band to forehead height and do 15 more — targets upper trapezius and rear deltoid differently.
3
Then lower to hip height and do 15 more — targets lower trapezius and rhomboids.
Different angles recruit different parts of the shoulder — three angles covers the full musculature
Keep the movement quality the same regardless of angle — squeeze at the end, slow return
Don't compromise form at the awkward angles — if you can't control it, lighten the band
Wrist Extension + Flexion Stretch
1 × 60 sec each direction
+
1
Do the extension stretch (fingers back, palm down) for 60 seconds.
2
Then do the flexion stretch (palm up, fingers pulled down) for 60 seconds.
3
Both wrists, both directions. This is your post-training wrist cool-down.
Longer holds (60 sec) on maintenance days help the wrist adapt to its new range at a tissue level
This routine should take about 8 minutes total — a worthwhile investment after every session
Don't skip this on days you're tired — that's exactly when your recovery work matters most
Prone Y-T-W (Weighted)
2 × 8 each position
+
1
Lie face down. Hold very light weight in each hand (0.5–1kg books or bottles).
2
Perform the Y, T, and W positions as on Day 2 — with added resistance.
3
Even minimal weight makes a significant difference — don't go heavy. Light and controlled.
Adding load to these positions builds genuine strength in the rotator cuff — this is the progression beyond bodyweight
If you can't maintain the position for 8 reps with weight, drop back to bodyweight
Don't rush the reps to get through them — slow, controlled movement with a 2-second pause at the top is the goal
Doorframe Chest Opener (Both Sides)
1 × 60 sec each side
+
1
Perform the doorframe chest opener as on Day 2 — but hold for 60 seconds this time.
2
After the 60-second hold, take a deep breath in and release it slowly — you'll often feel the stretch deepen.
3
Switch sides. Total time: 2 minutes of chest opening.
Breathing through the stretch is the fastest way to release a tight chest — the exhale is when the muscle lets go
Try three different arm heights in the same hold — sweep through the range slowly
Don't watch your phone during this — focus on the breathing and sensation. Distracted stretching is half as effective
WEEK 3 & 4

Build

Elbow zone & loaded stretching🔒 Locked

Elbow conditioning, loaded stretching progressions, and the full wrist + shoulder + elbow combined routine. Unlock to continue.

Unlock Full Program — $14
WEEK 5 & 6

Maintenance

10-min daily routine🔒 Locked

The condensed daily maintenance routine — everything distilled into 10 minutes for lifelong joint health.

Unlock Full Program — $14
Your Coach

Built by a gymnast.
Designed for everyone.

Liam Vanounou

Hi, I'm Liam.

I've had wrist and shoulder issues that set me back months. Looking back, all of them were preventable — if I'd done the basic conditioning work consistently.

This program is built from that experience and from what I've seen work with the athletes I've coached. The exercises are unsexy. The habit is everything. And it genuinely keeps you training.

15+ years of gymnastics training
Competed at national level
Coached hundreds of athletes at all levels

Train longer. Train harder.

6 weeks of joint conditioning. One-time payment. Yours forever.

Get the Program — $14