Prep Performance Center

Prep Performance Center At PREP Performance Center, our goal is to deliver expert, 1-on-1 physical therapy that helps you recover faster, move better, and return to what you love.

06/17/2026

The heel slide with a strap is a foundational exercise in early-stage ACL rehab. It allows you to safely work on your knee flexion (bending) range of motion while maintaining complete control over the stretch.

Step-by-Step Instructions:
Setup: Sit on a firm surface or bed with your legs straight out in front of you. Loop a long strap, towel, or resistance band around the bottom of your foot.

The Movement: Gently slide your heel toward your buttocks, pulling on the strap to assist the bend.

The Hold: Pause at the point of a comfortable, tolerable stretch for 3 to 5 seconds.

The Return: Slowly lower your leg back down to the starting position.

Dos & Don’ts: Keep the movement smooth and controlled. Push into a gentle stretch, but never force it into sharp pain.

Let’s Get Your Knee Back to 100%

Every ACL recovery journey is unique, and guessing your way through rehab can stall your progress. Let’s build a roadmap tailored exactly to your goals.

👇 Claim Your Free Consultation
Click the link in our bio to book your Free 15-Minute Phone Consultation with our Doctor of Physical Therapy today!

Your surgeon cleared you at 6 months... but are you actually ready to return to sport?One of the biggest misconceptions ...
06/11/2026

Your surgeon cleared you at 6 months... but are you actually ready to return to sport?

One of the biggest misconceptions after ACL surgery is that time alone determines when an athlete can safely return to play. In reality, successful ACL rehab requires objective testing of strength, power, movement quality, agility, and confidence before stepping back onto the field, court, or stage.

At PREP Performance Center, return-to-sport decisions are based on performance, not just a date on the calendar. Our goal is to help athletes reduce re-injury risk and return stronger, more confident, and fully prepared for the demands of their sport.

COMMENT “ACL” and I’ll send you my free ACL Return-to-Sport Guide.

📍 Chicago & Niles
📞 (773) 609-1847
🔗 Link in bio to schedule an ACL assessment.

06/10/2026

✨ Save this routine for your next workout!

👉🏼 Comment below if you’re an Irish dancer or love dance workouts, and share your favorite move!

❤️ Like if you’re ready to stay injury-free and take your performance to the next level.

🔗 Share with a friend who could use these exercises to up their dance game!

📅 If you’re looking to enhance your mobility, strength, and performance, book a session today and let’s tailor a routine just for you.

Click the link in my bio to get started!

06/05/2026

Hip stability is a key pillar of gymnastics performance.

Here are 4 exercises we use to train hip stability in our gymnasts:

✅ Banded bridges with abduction
✅ Backwards monster walks
✅ Banded lateral walks
✅ Reverse lunges with a slider

These movements target glute activation, pelvic control, and single-leg balance—essential for beam, floor, and safe return to sport.

➡️ Want our free Gymnast Assessment Checklist? Comment “GYMNASTIC and we’ll DM it to you

➡️ Click the link in our bio to book a 1-on-1 gymnast performance evaluation

➡️ Follow us for more gymnast-specific rehab and injury prevention tips

The stats don’t lie. Women in sport are vastly underserved by standard sports science. 📉When almost everything we know a...
05/27/2026

The stats don’t lie. Women in sport are vastly underserved by standard sports science. 📉

When almost everything we know about nutrition, recovery, and strength training is scaled down from male-centric data, female athletes miss out on peak performance and face higher injury risks.

Training women effectively isn’t about doing a “lighter” version of a male program. It requires looking directly at female physiology, biomechanical shifts during development, and objective movement data.

At PREP, we bridge this gap. By utilizing specialized movement assessments like tracking power output, asymmetries, and landing mechanics on dual force plates, we replace guesswork with objective data. Real data builds real longevity. 🏋️‍♀️✨

👉 Want to optimize your training or ensure your athlete is performing at her highest potential?

DM us “PERFORMANCE” to connect directly with our sports physical therapy and athletic training team.

👉 Click the link in our bio to book a 15-minute consultation with a movement specialist today.


05/21/2026

Your deep core helps stabilize the pelvis, support the spine, and improve movement control. These TA (Transverse Abdominis) exercises are designed to improve core stability, pelvic control, and lower back support during movement and athletic activity.

Exercises:
• TA Activation Supine
• Hip Abduction with Resistance
• Up Up Down Down
• Hip Adduction with Ball

These are commonly used in physical therapy, sports rehab, and injury prevention programs to build a stronger foundation for movement and performance.

Click the link in bio to get started 🔗

05/20/2026

Your “core” is more than just your abs.

The transverse abdominis (TA) is a deep core muscle that helps support your spine, pelvis, and overall stability during movement.

A lot of people struggle to activate this muscle correctly and compensate by tilting their pelvis, flaring their ribs, or holding their breath instead.

In this video, we’re teaching the foundation of proper deep core activation and how to engage the TA the right way.

This is just the beginning — watch out for more videos as we continue diving deeper into core stability, movement control, and injury prevention.

A new 2026 study by Breed R, et al. helps us quantify exactly how different movements challenge the muscle. Sprinting de...
05/06/2026

A new 2026 study by Breed R, et al. helps us quantify exactly how different movements challenge the muscle. Sprinting demands high force in a lengthened position, and simply measuring muscle activation does not capture that full picture.

The Takeaways:

Foundation: Barbell Hip Thrusts offer the lowest force and stretch, making them a great early option.

Mid-Stage: Nordic Curls and Hamstring Sliders provide high force with low stretch.

Peak Performance: Barbell RDLs and Single Leg Elevated Bridges deliver both high force and high stretch.

Your hips are the powerhouse of your body. When we focus on strengthening them appropriately, we unlock your ability to move with power and precision.

Stop guessing with your programming. Proper exercise selection and progression depend on volume, velocity, and the individual athlete.

Click the link in our bio to book the FREE 15 minute professional consultation and let’s build your foundation together.

05/02/2026

Phase 4 ACL rehab:

• Resisted lateral bounding
• Weighted single leg squats
• Resisted high knees (running form)
• Box step-off with lateral jump

Ready to take the next step in your recovery and return to sport with confidence?

Book your Return-to-Performance Assessment today
Call (773) 609-1847 or message us to get started

Comment “GUIDE” and I’ll send this free ACL rehab guide straight to your inbox

Ever wonder why your athlete looks like a powerhouse in training but suddenly tightens up when the game starts?You see i...
04/30/2026

Ever wonder why your athlete looks like a powerhouse in training but suddenly tightens up when the game starts?

You see it all the time. Sharp, confident, and fluid in practice… then hesitant and playing it safe when it actually counts.

Here’s the truth. It’s usually not a confidence issue.

It’s how the brain responds to pressure.

When the stakes feel higher, focus narrows. Instead of reacting freely, they start overthinking. And when that happens, they lose access to the skills they’ve already built.

So what can you do?

Give them one simple action focus before the game.

Not “play well.”
Not “do your best.”

Something physical and specific:
• Quick feet on every turn
• Eyes locked on the target
• Strong first step every time

This shifts their brain out of overthinking and back into movement.

Less pressure. More flow. Better performance.

Ready to help your athlete play with freedom again?

👇 Comment PERFORM and I’ll send you the mental reset we use to get athletes back in the zone!

Address

3066 N Clybourn Avenue
Chicago, IL
60618

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 3:30pm
Saturday 9am - 12pm

Telephone

+17736091847

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