Attention athletes looking to return to sport after an ACL tear, this program is designed specifically for you! I am a physical therapist who specializes in ACL return to sport and rehab. I combine my experiences as a certified strength coach and the latest research to prepare you for sport and decrease your risk of re-injury. This program is designed to make you faster, stronger, more confident, and more resistant to injury.
There are 5 workouts per week. Two strength/power gym sessions. A sport specific/agility session. And two optional mobility/recovery workouts.
Here is a list of requirement to get the most out of this program.
70-80% quad strength
A
Partner Reaction Squat/Lunge/SL Squat
1 x 10
B
Pogo For Height
3 x 10
C1
Lateral Reactive Bound
3 x 5
C2
Lateral Foot/Tibial Rotations
3 x 20
D
Rock Paper Scissors Race
1 x 6 @ 25
E1
ECC TBDL
5 x 5
E2
Reactive Jump
5 x 5
E3
Weighted SL Calf Raise
3 x 8
F1
ECC DB Split Squat
2 x 8
F2
Foam Roller Hamstring Curl
2 x 15
F3
Star Plank Lift
2 x 8
A
ISO Lunge
1 x 1:00
B
ISO SL Stand
1 x 2:00
C
Glute Stretch
D
Couch Stretch
E
Ankle DF PAILS/RAILS
F
Adductor Hip Circles
A1
Sport Specific w/ Stroop
3 x 0:45
A2
Floating Heel Balance
3 x 0:30
B1
Figure 8 Vector Progression
5 x 0:20
B2
SL RDL Rotations
3 x 10
C1
Partner Reaction Lateral Shuffle COD
5 x 2
C2
EC DL Jump/SL Landing
5 x 3
A
ISO Lunge
1 x 1:00
B
ISO SL Stand
1 x 2:00
C
Glute Stretch
D
Couch Stretch
E
Ankle DF PAILS/RAILS
F
Adductor Hip Circles
A
Partner Reaction Squat/Lunge/SL Squat
1 x 10
B
Pogo To Jump w/ Neuro
3 x 0:20
C1
Skip For Height
3 x 5
C2
Lateral Foot/Tibial Rotations
3 x 20
D1
Box Squats
5 x 3
D2
Seated Box Jumps
5 x 3
D3
Seated Calf Raises
3 x 12
E1
Zercher FFE Split Squat
2 x 8
E2
Partner Banded Nordic Curls
2 x 8
E3
Copenhagen Hip Lift
2 x 8
Caleb is Doctor of Physical therapy and Strength Coach. He is passionate about working with helping injured and healthy athletes get more athletic and stay injury free. He has worked with many athletes from post op day 1 to full return to sport. He is passionate about ACL tears because he has seen how many athletes do not get the proper rehab.
This program will give you the confidence to be your best.
Get ACL RETURN 2 SPORT PROGRAM