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.

12/12/2025

Here’s an inside look at Phase 1 of ACL Rehab Post-Op!

✔️ Gait Training
✔️ Effleurage Massage
✔️ Patellar Mobilization
✔️ Range of Measurement
✔️ Compression Wrap

💯 Progress takes time! Every rehab journey is unique—trust the process and stay consistent!

❤️ Like, SAVE & drop a comment if you’re on an ACL recovery journey!













12/11/2025

Struggling with shoulder pain, stiffness, or weakness?

These rotator cuff rehab exercises can help improve mobility, stability, and strength—helping you recover faster and prevent future injuries! 💪🏽

✅ Wall Clock Exercise (Improves control & stability)

✅ Shoulder Flexion & Rotation (Enhances range of motion & strength)

✅ Prone Row + External Rotation (Strengthens rotator cuff & scapular muscles)

⚡ Want a full rehab plan?

🔗𝘾𝙇𝙄𝘾𝙆 𝙏𝙃𝙀 𝙇𝙄𝙉𝙆 𝙄𝙉 𝘽𝙄𝙊 𝙩𝙤 𝙜𝙚𝙩 𝙮𝙤𝙪𝙧 𝙙𝙞𝙨𝙘𝙤𝙪𝙣𝙩𝙚𝙙 𝙄𝙣𝙟𝙪𝙧𝙮 𝘼𝙨𝙨𝙚𝙨𝙨𝙢𝙚𝙣𝙩 𝙨𝙚𝙨𝙨𝙞𝙤𝙣.⬇️

💬 𝘾𝙤𝙢𝙢𝙚𝙣𝙩 "𝙄𝙉𝙅𝙐𝙍𝙔" 𝙩𝙤 𝙙𝙤𝙬𝙣𝙡𝙤𝙖𝙙 𝙤𝙪𝙧 𝙁𝙍𝙀𝙀 𝙜𝙪𝙞𝙙𝙚 𝙛𝙤𝙧 𝙨𝙥𝙤𝙧𝙩𝙨 𝙞𝙣𝙟𝙪𝙧𝙮 𝙧𝙚𝙘𝙤𝙫𝙚𝙧𝙮 𝘼𝙉𝘿 𝙄'𝙇𝙇 𝘿𝙈 𝙔𝙊𝙐 𝙏𝙃𝙀 𝙇𝙄𝙉𝙆! 📩

12/11/2025

Here’s an inside look at Phase 1 of ACL Rehab Post-Op!

✔️ Gait Training
✔️ Effleurage Massage
✔️ Patellar Mobilization
✔️ Range of Measurement
✔️ Compression Wrap

🥳 Progress takes time! Every rehab journey is unique—trust the process and stay consistent!

👍 Like, SAVE & drop a comment if you’re on an ACL recovery journey!













Athletes don’t just grow from reps. They grow from awareness, intention, and the lessons they collect along the way. The...
12/06/2025

Athletes don’t just grow from reps. They grow from awareness, intention, and the lessons they collect along the way. These are the lessons I carried from my own athletic journey into how I train athletes today.

Training isn’t about doing more. It’s about understanding your body, building confidence in your movement, staying consistent when progress feels messy, preparing before the pressure hits, and mastering the tiny details that change everything.

This is the foundation I bring into every session so you can move better, feel stronger, and perform with real confidence built from the inside out. The small things make the biggest impact, and that’s exactly where great athletes are made.


12/04/2025

Hip and low-back strength is the foundation of efficient, pain-free running. When these areas are weak or unstable, the body starts compensating, and that’s when form breaks down and injuries creep in.

PT-approved exercises to build hip and low back strength:
💪 Plank to Side Plank
💪 Single-Leg Romanian Deadlift with Weight
💪 Bird Dog
💪 Hamstring Curl Bridge

Build this into your weekly training and you’ll notice cleaner mechanics, stronger push-offs, and more durability on long runs.

🎯 Click the link in bio to book your session and train with purpose.

12/02/2025

Phase 4 is where rehab finally starts looking and feeling like sport again. You’ve rebuilt the basics — now it’s time to push power, coordination, and confidence so your knee can handle real-world demand.

During this phase, we dial up movement quality, reactivity, and force production with targeted drills like:

🔹 Single-Leg Jumps on a 4’ Box
🔹 Lateral Shuffling on a 4’ Box
🔹 Band-Resisted Sprint + Backpedal
🔹 Split Squat with Double KB

These exercises teach your knee to absorb force, redirect movement, and stay strong under pressure — exactly what you’ll need when it’s time to return to cutting, sprinting, and jumping.

If you’re stuck between phases or unsure how hard to push, we can help you rebuild with intention instead of guesswork.

🎯 Tap the link in our bio to get started with advanced ACL rehab and accelerate your return-to-sport path.

🎯 Comment “ACL” and I’ll send you our ACL Reconstruction Guide straight to your inbox.

📌 Like, Save, and Share to support another athlete on their comeback.

11/26/2025

Neural mobility work isn’t just “another stretch.” It targets the health of the nervous system itself, how your nerves slide, glide, and transmit signals through the body. When those pathways get restricted or irritated, you feel it as burning, pulling, tingling, heaviness, or that stubborn tension that never loosens no matter how much you stretch.

Neurodynamic treatment restores that motion. It improves how nerves move through their tunnels, reduces mechanical sensitivity, and helps the whole system communicate better.
_ —our pro cyclist who just signed with a Spanish team uses neural mobility to stay sharp, efficient, and pain-free through intense training blocks.

If you want the same edge in your own rides, click the link in bio to get started.


Neurodynamics

11/25/2025

Senior patients deserve care that keeps them safe, supported, and confident in every movement. From preventing injuries to improving mobility and overall wellbeing, our goal is to help them live independently and comfortably.

Know someone who needs this care?

🎯Comment CARE below, and I’ll send a direct booking link.

Share this to help others stay safe and supported too!

11/22/2025

Our Phase 3 ACL rehab patients focus on building strength, balance, and controlled movement to get back to full performance safely

✅ Alt. Rope Snakes with Squat ISO-Hold – Improve core stability and hip control.
✅ Single Leg Box Squat – Enhance single-leg strength and knee stability.
✅ Split Squat on Low Box – Target quads, glutes, and balance for return-to-play readiness.
✅ Stability Ball Pillar Pull-Ins – Strengthen core and support proper knee alignment.

Each exercise is designed to protect your ACL, enhance functional movement, and boost confidence in your recovery.

🎯Ready to take your ACL rehab to the next level?

Book a personalized session with Dr. Mary Kate Casey at PREP Performance Center today!


11/20/2025

TRX Single-Leg Squat with Med Ball – Quad Activation!

👉 Challenging move – but extremely rewarding…

👉 This drill fires up your quads, glutes, and core while improving single-leg control, balance, and knee stability.

👉 Give this one a try – I think you’re going to love how strong and stable your legs feel!

🎯 Click the link in bio to book your session and train with purpose.




















11/18/2025

Unlock tight hips with simple, effective movements that build strength, control, and mobility.

🔥 Hip Airplanes (Quadruped & Standing)
Builds hip stability and teaches clean rotational control.

🦵 Standing Hip Airplane
Strength plus balance for full hip control.

✨ Sidelying Hip Abduction
Strengthens the side glutes for better alignment, stability, and power.

🧘‍♀️ Prone Quad Stretch with Strap
Releases the front of the hip so movement feels easier and lighter.

These moves teach your hips to work the way they’re meant to so you feel smoother, stronger, and more supported every day.

❤️ Share this with a friend who needs to unlock their hips.

🎯 Click the link in our bio to book your appointment at PREP Performance Center.

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

Website

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