happy healthy gymnast
prehab
Get all the very best prehab exercises to keep you feeling and performing your best!
About this program
Unlock Your Full Potential
Are you a dedicated gymnast looking to enhance your performance, prevent injuries, and take your skills to new heights? Look no further – my exclusive Monthly Gymnast Prehab Subscription is tailored just for you! I understand the unique demands placed on gymnasts and have crafted a comprehensive program to address common weaknesses, boost your strength, and optimize your overall well-being.
how you’ll improve
Improved stability
Better flexibilty
Improved shaping
Straighter legs
Better landings
Less pain
WHY PREHAB?
Engaging in prehabilitation, or prehab, is essential for individuals seeking to prevent injuries, optimize performance, and cultivate long-term physical well-being. By proactively addressing weaknesses, imbalances, and movement patterns, prehab prepares the body to withstand the demands of specific activities, fostering resilience and promoting overall health. In essence, prehab is the key to unlocking one's full potential and ensuring a sustainable, injury-free journey toward personal fitness goals.
Read more about the importance of an organized program HERE
Below are a few exercises that I think are a great addition to any gymnasts program….
Crosslegged back 3 way with breathing
Sit crisscross applesauce
Bend forward over your legs
Breathe in through nose, expanding midsection on inhale, exhale deepening the stretch
Perform 6 breaths for 6 sec in and 6 sec out to the center as well as over each knee
Wall Slides
Sit against wall
Engage abs so that ribs are pressed into wall (hips can be slightly away if needed)
Place elbows on wall as high as shoulders
Rotate to touch back of hands to the wall
Slide up keeping hands, elbows, head, and ribs on the wall
Hold 3 sec, perform 15x
**if unable to perform on wall can do on floor
Side steps with band
Place band loop under feet (or around ankles)
Engage abs and slightly hinge at hips
Keeping toes straight forward take steps side to side- never allowing back to arch, feet/knees to cave in, or foot to drag on the floor
Perform 15-30 reps (or to fatigue)
Meet your instructor
Jenny BorDA PT, DPT
I am a doctor of Physical Therapy, CrossFit L1 trainer, former athlete, coach, mom, animal lover, crafter, shoe addict, and self proclaimed french fry connoisseur.
I got into competitive gymnastics at a young age (with 2 parents who coached…my mom still judges!) and never looked back. After my career as a gymnast was over, I worked for twelve years as a high-level gymnastics coach. When an athlete is dedicated to their sport, it’s easy to forget about leading a well-rounded life. But nothing is more important! My passion for helping young athletes on and off the field led me to earn a doctoral degree in Physical Therapy from The Ohio State University in 2008. Giving young gymnasts the tools they need for success not just in competition, but in life as well, is central to the Built by Borda mission. You may be the most dedicated athlete in the world — there’s still time to read a book or go catch a movie with a friend sometimes. You are more than just your sport!
I’ve dedicated my career to treating young athletes, with a concentration on empowering young gymnasts and getting injured competitors back to doing what they love. I’m passionate about helping athletes rise above the obstacles in their lives through a combination of injury-prevention programming and movement coaching. Together, we can map out a well-rounded lifestyle to put you on the healthiest path for your long term growth. It all starts with positivity and balance.
In recent years I competed in CrossFit and as a national-level Olympic Weightlifter. This experience led me to get certified to coach CrossFit, which I currently do at Friendship Fitness in Dublin. My work requires a lot of time and energy, but I also practice what I preach! Carving out breaks throughout the day to do all the things I love is essential to my own happiness. When I’m not coaching, I have a blast renovating/decorating homes, doing a variety of crafts, hanging out with my daughter, and spending time with my two adorable (and totally rambunctious) dogs! At the end of the day, I’m a big believer in hard work, positive thinking, and a balanced approach to both life and athletics. These things have served me well throughout my career, and sharing them with other athletes is an absolute joy.