Total cost: $699.00

6-Month ACL Return to Sport Protocol

3 Weeks

Why Purchase

6-Month structured plan to take you from mid-stage rehab all the way back to full sport action! What you'll get: - Structured progressions for strength, mobility, and plyometrics - Detailed form videos explaining every single exercise - Bi-weekly zoom calls to get your questions answered live! ... more

6-Month structured plan to take you from mid-stage rehab all the way back to full sport action!

What you'll get:
- Structured progressions for strength, mobility, and plyometrics
- Detailed form videos explaining every single exercise
- Bi-weekly zoom calls to get your questions answered live!

Let us take the guesswork out of training so you can just focus on training hard and getting better!

Purchase Plan

Total cost: $699.00

6-Month ACL Return to Sport Protocol

3 Weeks

6-Month ACL Return to Sport Protocol

3 Weeks

Why Purchase

6-Month structured plan to take you from mid-stage rehab all the way back to full sport action!

What you'll get:
- Structured progressions for strength, mobility, and plyometrics
- Detailed form videos explaining every single exercise
- Bi-weekly zoom calls to get your questions answered live!

Let us take the guesswork out of training so you can just focus on training hard and getting better!

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Sneak Peak

Strength

Mobility

Plyometrics

Buy Now!

	Exercise	Sets	Distance	Reps	Weight
	Knee Flossing (Standing)	Knee Flossing (Standing) 1 sets, 40-50 reps	1		40-50	--:--
	Spanish Squat Isometric Hold	Spanish Squat Isometric Hold 3 sets, 40-50 reps	3	00:45:00		--:--	alternate
Can try squatting if that feels comfortable but standing is fine for now Can just do the standing version for now Straighten the knee and flex the quad Bend the knee and flex the hamstrings Lot's of movement, lot's of reps
	Reverse Sled Drag	Reverse Sled Drag 2 sets, 00:05:00, 01:00 rest	2	00:05:00		01:00
	Backwards Treadmill (Sled Alternative)	Backwards Treadmill (Sled Alternative) 1 sets, 00:10:00, 01:00 rest	1	00:10:00		01:00	alternate
Start slowly, build speed as you go Goal is to get as much quad activation as possible Start slowly, build speed as you go Goal is to get the quads on FIRE
	Spanish Squat Isometric Hold	Spanish Squat Isometric Hold 2 sets, 00:00:40	2	00:00:40		--:--
Keep the torso as vertical as possible Work the quads
	-- --	Sprinter Calf Raise 2 sets, 20 reps	2		20	--:--
Squeeze for 1s at the top of each rep Hold the stretch in the bottom for 1s Dig into the stretch at the bottom Drive through the big toe at the top
	-- --	Tibialis Raise 2 sets, 20 reps	2		20	--:--
Squeeze for 1s at the top of each rep Lift your toes up as high as you can, squeeze at the top
	-- --	Heel Elevated Step Up 3 sets, 10-20 reps, 01:00 rest	3		10-20	01:00
The slower and more controlled the better Focused on working the VMO as much as possible Toe out slightly, Knee in slightly, Weight to the inside of your foot 3 sets on the injured leg, just 2 on the good one
	-- --	Lunge Iso 1 sets, 00:02:00	1	00:02:00		--:--
Knee past ankle, heel floats Weight in the front knee and VMO
	-- --	Elephant Walk 2 sets, 10-15 reps	2		10-15	--:--
Gentle stretch in the back of the knee
	-- --	Couch Stretch (Beg.) 2 sets, 00:01:00	2	00:01:00		--:--
Gentle stretch through the quad

normal
superset
alternate
circuit

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Strength

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Plyometrics

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	Exercise	Sets	Distance	Reps	Weight
	Knee Flossing (Standing)	Knee Flossing (Standing) 1 sets, 30-40 reps	1		30-40	--:--
Can just do the standing version for now Straighten the knee and flex the quad Bend the knee and flex the hamstrings Lot's of movement, lot's of reps
	Couch Stretch (Beg.)	Couch Stretch (Beg.) 1 sets, 01:30:00	1	01:30:00		--:--

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Knee Flossing (Standing)

1 sets, 30-40 reps

30-40

--:--

Couch Stretch (Beg.)

1 sets, 01:30:00

01:30:00

--:--

normal
superset
alternate
circuit

Workout Plan Summary

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Week 1

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Sneak Peak

Strength

Mobility

Plyometrics

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	Exercise	Sets	Distance	Reps	Weight
	Knee Flossing (Standing)	Knee Flossing (Standing) 1 sets, 40-50 reps	1		40-50	--:--
	Spanish Squat Isometric Hold	Spanish Squat Isometric Hold 3 sets, 40-50 reps	3	00:45:00		--:--	alternate
Can try squatting if that feels comfortable but standing is fine for now Can just do the standing version for now Straighten the knee and flex the quad Bend the knee and flex the hamstrings Lot's of movement, lot's of reps
	Reverse Sled Drag	Reverse Sled Drag 2 sets, 00:05:00, 01:00 rest	2	00:05:00		01:00
	Backwards Treadmill (Sled Alternative)	Backwards Treadmill (Sled Alternative) 1 sets, 00:10:00, 01:00 rest	1	00:10:00		01:00	alternate
Start slowly, build speed as you go Goal is to get as much quad activation as possible Start slowly, build speed as you go Goal is to get the quads on FIRE
	Spanish Squat Isometric Hold	Spanish Squat Isometric Hold 2 sets, 00:00:40	2	00:00:40		--:--
Keep the torso as vertical as possible Work the quads
	-- --	Sprinter Calf Raise 2 sets, 20 reps	2		20	--:--
Squeeze for 1s at the top of each rep Hold the stretch in the bottom for 1s Dig into the stretch at the bottom Drive through the big toe at the top
	-- --	Tibialis Raise 2 sets, 20 reps	2		20	--:--
Squeeze for 1s at the top of each rep Lift your toes up as high as you can, squeeze at the top
	-- --	Heel Elevated Step Up 3 sets, 10-20 reps, 01:00 rest	3		10-20	01:00
The slower and more controlled the better Focused on working the VMO as much as possible Toe out slightly, Knee in slightly, Weight to the inside of your foot 3 sets on the injured leg, just 2 on the good one
	-- --	Lunge Iso 1 sets, 00:02:00	1	00:02:00		--:--
Knee past ankle, heel floats Weight in the front knee and VMO
	-- --	Elephant Walk 2 sets, 10-15 reps	2		10-15	--:--
Gentle stretch in the back of the knee
	-- --	Couch Stretch (Beg.) 2 sets, 00:01:00	2	00:01:00		--:--
Gentle stretch through the quad

normal
superset
alternate
circuit

Workout Plan Summary

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Sneak Peak

Strength

Mobility

Plyometrics

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Exercise

Sets

Distance

Time

Reps

Weight

Rest

Knee Flossing (Standing)

Couch Stretch (Beg.)

normal
superset
alternate
circuit

Workout Plan Summary

Where do you show up

Week 1

Print this workout
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Sneak Peak

Strength

Mobility

Plyometrics

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	Exercise	Sets	Distance	Reps
	Knee Flossing (Standing)	--
	Spanish Squat Isometric Hold	Spanish Squat Isometric Hold 3 sets, 40-50 reps	3	00:45:00	--:--	alternate
Can try squatting if that feels comfortable but standing is fine for now Can just do the standing version for now Straighten the knee and flex the quad Bend the knee and flex the hamstrings Lot's of movement, lot's of reps
	Reverse Sled Drag	--
	Backwards Treadmill (Sled Alternative)	Backwards Treadmill (Sled Alternative) 1 sets, 00:10:00, 01:00 rest	1	00:10:00	01:00	alternate
Start slowly, build speed as you go Goal is to get as much quad activation as possible Start slowly, build speed as you go Goal is to get the quads on FIRE
	Spanish Squat Isometric Hold	--
Keep the torso as vertical as possible Work the quads
	-- --	--
Squeeze for 1s at the top of each rep Hold the stretch in the bottom for 1s Dig into the stretch at the bottom Drive through the big toe at the top
	-- --	--
Squeeze for 1s at the top of each rep Lift your toes up as high as you can, squeeze at the top
	-- --	--
The slower and more controlled the better Focused on working the VMO as much as possible Toe out slightly, Knee in slightly, Weight to the inside of your foot 3 sets on the injured leg, just 2 on the good one
	-- --	--
Knee past ankle, heel floats Weight in the front knee and VMO
	-- --	--
Gentle stretch in the back of the knee
	-- --	--
Gentle stretch through the quad

normal
superset
alternate
circuit

Workout Plan Summary

Where do you show up

Optional Extras

Print this workout
Print entire plan

Sneak Peak

Strength

Mobility

Plyometrics

Buy Now!

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Knee Flossing (Standing)

Couch Stretch (Beg.)

normal
superset
alternate
circuit

Workout Plan Summary

Where do you show up

Week 1

Print this workout
Print entire plan

Sneak Peak

Strength

Mobility

Plyometrics

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	Exercise	Sets	Distance	Reps
	Knee Flossing (Standing)	--
	Spanish Squat Isometric Hold	Spanish Squat Isometric Hold 3 sets, 40-50 reps	3	00:45:00	--:--	alternate
Can try squatting if that feels comfortable but standing is fine for now Can just do the standing version for now Straighten the knee and flex the quad Bend the knee and flex the hamstrings Lot's of movement, lot's of reps
	Reverse Sled Drag	--
	Backwards Treadmill (Sled Alternative)	Backwards Treadmill (Sled Alternative) 1 sets, 00:10:00, 01:00 rest	1	00:10:00	01:00	alternate
Start slowly, build speed as you go Goal is to get as much quad activation as possible Start slowly, build speed as you go Goal is to get the quads on FIRE
	Spanish Squat Isometric Hold	--
Keep the torso as vertical as possible Work the quads
	-- --	--
Squeeze for 1s at the top of each rep Hold the stretch in the bottom for 1s Dig into the stretch at the bottom Drive through the big toe at the top
	-- --	--
Squeeze for 1s at the top of each rep Lift your toes up as high as you can, squeeze at the top
	-- --	--
The slower and more controlled the better Focused on working the VMO as much as possible Toe out slightly, Knee in slightly, Weight to the inside of your foot 3 sets on the injured leg, just 2 on the good one
	-- --	--
Knee past ankle, heel floats Weight in the front knee and VMO
	-- --	--
Gentle stretch in the back of the knee
	-- --	--
Gentle stretch through the quad

normal
superset
alternate
circuit

Workout Plan Summary

Where do you show up

Optional Extras

Print this workout
Print entire plan

Sneak Peak

Strength

Mobility

Plyometrics

Buy Now!

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Knee Flossing (Standing)

Couch Stretch (Beg.)

normal
superset
alternate
circuit

Workout Plan Summary

Where do you show up

Week 1

Print this workout
Print entire plan

Sneak Peak

Strength

Mobility

Plyometrics

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	Exercise	Sets	Distance	Reps
	Knee Flossing (Standing)	--
	Spanish Squat Isometric Hold	Spanish Squat Isometric Hold 3 sets, 40-50 reps	3	00:45:00	--:--	alternate
Can try squatting if that feels comfortable but standing is fine for now Can just do the standing version for now Straighten the knee and flex the quad Bend the knee and flex the hamstrings Lot's of movement, lot's of reps
	Reverse Sled Drag	--
	Backwards Treadmill (Sled Alternative)	Backwards Treadmill (Sled Alternative) 1 sets, 00:10:00, 01:00 rest	1	00:10:00	01:00	alternate
Start slowly, build speed as you go Goal is to get as much quad activation as possible Start slowly, build speed as you go Goal is to get the quads on FIRE
	Spanish Squat Isometric Hold	--
Keep the torso as vertical as possible Work the quads
	-- --	--
Squeeze for 1s at the top of each rep Hold the stretch in the bottom for 1s Dig into the stretch at the bottom Drive through the big toe at the top
	-- --	--
Squeeze for 1s at the top of each rep Lift your toes up as high as you can, squeeze at the top
	-- --	--
The slower and more controlled the better Focused on working the VMO as much as possible Toe out slightly, Knee in slightly, Weight to the inside of your foot 3 sets on the injured leg, just 2 on the good one
	-- --	--
Knee past ankle, heel floats Weight in the front knee and VMO
	-- --	--
Gentle stretch in the back of the knee
	-- --	--
Gentle stretch through the quad

normal
superset
alternate
circuit

Workout Plan Summary

Where do you show up

Optional Extras

Print this workout
Print entire plan

Sneak Peak

Strength

Mobility

Plyometrics

Buy Now!

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Knee Flossing (Standing)

Couch Stretch (Beg.)

normal
superset
alternate
circuit

Workout Plan Summary

Where do you show up

Barefoot Walk

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Sneak Peak

Strength

Mobility

Plyometrics

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Exercise

Sets

Distance

Time

Reps

Weight

Rest

Walk

normal
superset
alternate
circuit

Workout Plan Summary

Where do you show up

Purchase Plan

Total cost: $699.00

6-Month ACL Return to Sport Protocol

3 Weeks

Why Purchase

6-Month ACL Return to Sport Protocol

3 Weeks

6-Month ACL Return to Sport Protocol

3 Weeks

Why Purchase

Workout Plan Navigation

Week 1

Sneak Peak

Workout Plan Summary

Optional Extras

Sneak Peak

Workout Plan Summary

Week 1

Sneak Peak

Workout Plan Summary

Optional Extras

Sneak Peak

Workout Plan Summary

Week 1

Sneak Peak

Workout Plan Summary

Optional Extras

Sneak Peak

Workout Plan Summary

Week 1

Sneak Peak

Workout Plan Summary

Optional Extras

Sneak Peak

Workout Plan Summary

Week 1

Sneak Peak

Workout Plan Summary

Optional Extras

Sneak Peak

Workout Plan Summary

Barefoot Walk

Sneak Peak

Workout Plan Summary