ACL Home Program

Big Cat Performance

Football , Basketball, Soccer, Volleyball, Softball, Rugby, Lacrosse
Coach
Caleb Coe PT, DPT, CSCS

Hey ACL patients, sick of the same cookie cutter home exercise packets that are given to Grandma Ethel? Sick of only being able to make progress 1-3 times per week when you have therapy? Want to make more progress at home? Then this program is for you!

This program is designed to compliment your current physical therapy regimen. This program is designed to work on the things that often get neglected in traditonal rehab settings. We attack your strength, mobility and neurocognitive abilities.

The ideal person for this program is someone 2-6 weeks out of ACL surgery. We would recommend you meeting this criteria before doing this program.

  • Able to perform a straight leg raise indicating quad control.
  • Able to walk and bear weight.
  • Able to stand from a chair without using your arms.
  • 90 degrees of knee flexion is recommended but not required.
  • Willing to push themselves physically and mentally past what they thought possible.
  • Go through our ACL Blueprint to better understand the WHY and HOW of the program.
$50
Get ACL Home Program
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Progressive Overload
Every two weeks the program changes slightly to continue to make measurable progress. This allows you to track progress and set PR's that will help you in your rehab.
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Modifiable For Any Level
This program allows you to make progress regardless of what stage they are at. The exercises are modifiable to ensure you are making progress and able to complete the exercises.
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Neurocognitive
Not only do we work on your strength and mobility, but we work on your brains ability to process information which is a huge gap in current ACL rehab. Each week features 4 brain workouts that get progressively harder.
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Evidence Based
We use the latest research to tailor a program that checks many of the boxes that are important for ACL rehab. Quad strength, cognitive load, full terminal knee extension, etc.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
Equipment
Required
Foam Roller // Tennis Ball/Any Ball
Recommended
Resistance Band
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Sample Week
Week 1 of 8-week program
Sunday
Mobility Session

A

Knee Flexion ROM Options

1 x 5:00

B

Knee Extension w/ Overpressure

1 x 5:00

C1

Seated Tibial IR/ER

3 x 25

C2

LAQ

3 x 50

D

Patella Mobility

1 x 5:00

E

Aggressive Leg Elevation

1 x 15:00

Sunday
Strength Session

A

Wall Sit

1 x 5:00

B

Tall Calf ISO

1 x 5:00

C1

ISO SLR

2 x 1:00

C2

ISO Side Hip Abduction

2 x 1:00

D1

Feet Elevated Bridge

2 x 1:00

D2

ISO Leg Extensions

2 x 5 @ 0:05

Monday
Mobility Session

A

Knee Flexion ROM Options

1 x 5:00

B

Knee Extension w/ Overpressure

1 x 5:00

C1

Seated Tibial IR/ER

3 x 25

C2

LAQ

3 x 50

D

Patella Mobility

1 x 5:00

E

Aggressive Leg Elevation

1 x 15:00

Monday
Brain Workout

A

SL Balance w/ Neuro

2 x 1:00

B

Stationary Sport w/ Stroop

1 x 10:00

C

Figure 8 SL RDL

3 x 15

D

Wall Sit

1 x 5:00

Tuesday
Strength Session

A

Wall Sit

1 x 5:00

B

Tall Calf ISO

1 x 5:00

C1

ISO SLR

2 x 1:00

C2

ISO Side Hip Abduction

2 x 1:00

D1

Feet Elevated Bridge

2 x 1:00

D2

ISO Leg Extensions

2 x 5 @ 0:05

Tuesday
Mobility Session

A

Knee Flexion ROM Options

1 x 5:00

B

Knee Extension w/ Overpressure

1 x 5:00

C1

Seated Tibial IR/ER

3 x 25

C2

LAQ

3 x 50

D

Patella Mobility

1 x 5:00

E

Aggressive Leg Elevation

1 x 15:00

Wednesday
Brain Workout

A

SL Balance w/ Neuro

2 x 1:00

B

Stationary Sport w/ Stroop

1 x 10:00

C

Figure 8 SL RDL

3 x 15

D

Wall Sit

1 x 5:00

Wednesday
Mobility Session

A

Knee Flexion ROM Options

1 x 5:00

B

Knee Extension w/ Overpressure

1 x 5:00

C1

Seated Tibial IR/ER

3 x 25

C2

LAQ

3 x 50

D

Patella Mobility

1 x 5:00

E

Aggressive Leg Elevation

1 x 15:00

Thursday
Mobility Session

A

Knee Flexion ROM Options

1 x 5:00

B

Knee Extension w/ Overpressure

1 x 5:00

C1

Seated Tibial IR/ER

3 x 25

C2

LAQ

3 x 50

D

Patella Mobility

1 x 5:00

E

Aggressive Leg Elevation

1 x 15:00

Thursday
Strength Session

A

Wall Sit

1 x 5:00

B

Tall Calf ISO

1 x 5:00

C1

ISO SLR

2 x 1:00

C2

ISO Side Hip Abduction

2 x 1:00

D1

Feet Elevated Bridge

2 x 1:00

D2

ISO Leg Extensions

2 x 5 @ 0:05

Friday
Mobility Session

A

Knee Flexion ROM Options

1 x 5:00

B

Knee Extension w/ Overpressure

1 x 5:00

C1

Seated Tibial IR/ER

3 x 25

C2

LAQ

3 x 50

D

Patella Mobility

1 x 5:00

E

Aggressive Leg Elevation

1 x 15:00

Friday
Brain Workout

A

SL Balance w/ Neuro

2 x 1:00

B

Stationary Sport w/ Stroop

1 x 10:00

C

Figure 8 SL RDL

3 x 15

D

Wall Sit

1 x 5:00

Saturday
Brain Workout

A

SL Balance w/ Neuro

2 x 1:00

B

Stationary Sport w/ Stroop

1 x 10:00

C

Figure 8 SL RDL

3 x 15

Coach
More from Big Cat Performance
coach-avatar Caleb Coe PT, DPT, CSCS

Caleb is a physical therapist, strength coach, and owner of Big Cat Performance. He specializes in ACL rehab and return to sport. Caleb is passionate about raising the bar for ACL patients and believes they deserve better access to care. He is a life log learner and hope to reach as many ACL patients as possible.

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Don't settle for poor rehab!

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