About
Welcome to the 7-Day Injury Prevention Challenge! This challenge is designed to help you prevent injuries and flare-ups, release built-up tension in your body, and shift away from outdated warm-ups—like basic dynamic stretches—toward something more functional, intentional, and effective. Each day, you'll follow a 10 to 20-minute video where we move together through exercises focused on release techniques, mobilization, and stretching. These sessions will help improve your mobility, reduce tightness, and make your strength training feel smoother and more productive. On Day 7, I’ll share my secret to creating a functional warm-up—a powerful strategy to avoid flare-ups and set your body up for success before any workout. Here’s what the 7-day challenge looks like: Day 1: Release Techniques – Part 1 Day 2: Release Techniques – Part 2 Day 3: Mobilization & Lengthening (Stretches) – Part 1 Day 4: Release Techniques – Part 3 Day 5: Release Techniques – Part 4 Day 6: Mobilization & Lengthening (Stretches) – Part 2 Day 7: The Secret to a Functional Warm-Up I believe every warm-up should include some form of rehab—not just something you turn to when you're injured. Most of us have imbalances in our joints, fascia, or muscles. Proactively taking care of them is the key to moving pain-free long-term. Let’s be real: if you have low mobility, jumping jacks and old-school leg swings won’t help. This challenge gives you a smarter way to warm up—based on what your body actually needs. What you’ll need: A lacrosse ball (or a tennis ball that’s not too soft) A foam roller You’ll have lifetime access to this routine, and I highly recommend mixing it into your regular workout schedule. Inside the course group, feel free to ask questions and share your daily progress so we can cheer you on! To access your self-paced online course on your phone, please download the app called “Spaces” from the App Store or Google Play. Can’t wait to see you inside, Zara