Coach Andreas
4 weeks Dumbbell, Bodyweight and cardio session after Anterior Cruciate Ligament (ACL)
In this program you will find a workout for each day for 4 weeks. The program takes 45 to 60 minutes.
It is an overall strength session that includes lower and upper extremities, plyometric and core.
It would be perfect for who has limited time and a gym next to you or are rehabbing after for example Anterior Cruciate Ligament (ACL) reconstruction and are 3 months+ and need to build muscles with a wide range of movement.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
DB Power Clean
1 x 100
B
DB Floor Press
1 x 100
C
DB Snatch
1 x 100
D
V-Ups
1 x 100
E
DB Reverse Lunge
1 x 100
A
DB2 Thruster
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
B
Rowing
10 x 5
C
DB1 suitcase Deadlift
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
D
Rowing
10 x 5
E
DB1 Jerk
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
F
Rowing
10 x 5
A1
DB1 Front squat
4 x 16
A2
DB1 Bicep Curls
4 x 20
B1
DB2 romanian deadlift row
4 x 7
B2
DB1 boat press
4 x 14
C1
DB2 forward lean shrugs
4 x 20
C2
DB1 hang tactical lunges (alternate)
4 x 16
D1
Half Deadbug
4 x 16
D2
BW T-Push Up
4 x 8
E1
Low Box SL Squat
4 x 13
E2
Single leg hip thrust: shoulders on bench
4 x 16
A
DB Thruster
8 x 8
B
DB2 Biceps Curls
8 x 8
C
Bent Over DB Row
8 x 8
D
DB2 Deadlift
8 x 8
E
DB1 reverse overhead lunge
8 x 8
F
DB2 Z Press
8 x 8
G
DB2 Bench Snow Angels
8 x 8
H
BW Side V Ups
8 x 8
I
Push-Up
8 x 8
A
DB2 Plank Rows
B
DB Power Clean
C
DB1 Hang Tactical Lunge
D
BW Pike Push Up
E
DB Front Squat
F
DB2 wall squat curls
G
DB2 Sit Up Press
H
DB2 kick backs
I
BW Tuck Crunch
A
Plank to Push-Up
1 x 75
B
BW side V Sit
1 x 75
C
DB Lunges
1 x 75
D
DB2 swing high pulls
1 x 75
E
DB1 Sumo DeadLift
1 x 75
F
DB2 boat press
1 x 75
G
1-Arm DB Row
1 x 75
H
DB2 Face Curls
1 x 75
I
DB Overhead Squat
1 x 75
J
BW Hip Bridge March walk
1 x 75
A
Rowing
B1
BW Crunch Pike
20, 16, 12
B2
BW SQUAT LOW JUMPS
20, 16, 12
B3
DB2 Zottman Curls
20, 16, 12
B4
DB1 Renegade Rows
20, 16, 12
B5
DB2 Back Strokes
20, 16, 12
C1
db1 sitting floor press
C2
DB1 Power Clean
C3
DB2 Walking lunges
C4
BW Kneeling Plyo Push Up
