Back to Activity: 9-12 Months Post Knee Injury

Anna Craig

Strength & Conditioning, Field Sports, Weightlifting, General Fitness
Coaches
Anna Craig M.Ed., CSCS, MSCC, Dr. Justin Traxler PT and DPT

You've finished physical therapy and you're at the "fully cleared phase", but you don't quite feel like the athlete and person you were pre-injury. This program is built to get you back to function and full activity. The gradual introduction and progression of strength training and dynamic sessions in this program, reduce both the mental hesitations and physical risks of re-injury. This plan is built for everything from 9 months post knee surgery to that injury you never properly progressed back to activity years ago.

Anna Craig, CSCS & CSCCa certified with 15 years of D1 soccer strength and conditioning experience, and Dr. Justin Traxler, a Doctor of Physical Therapy specializing in athletes and active adults, have teamed up to bridge the gap between life after physical therapy and back to full activity. Both, having played collegiate athletics and experienced injury, have a unique skill set and passion for this area of training. We have witnessed too many people living in the gray zone who are ready to get their active lives back.

This program is for everyone from high school athletes to active adults looking to get back into sports. Our entire goal is to get you back to the athlete, recreational athlete, or the functional human you were pre-injury through 3 strength training days and 2 field/court days with cutting, sprinting and dynamic movements.

This program is bought with lifetime access and can be repeated for enhanced results.

$299
Get Back to Activity: 9-12 Months Post Knee Injury
benefit-image-0
Return to Activity
Get back safely and progressively to athletic, explosive and intense movements post-injury.
benefit-image-1
Cohort Communication and Coaching
Return to activity requires fluidity and individualization. This program is unique because your coaches are ready to be alongside you answering questions, helping with modifications if needed and checking in to make sure you're on track.
benefit-image-2
Plyometrics, Speed, Athleticism
The field sessions focus on coordination, sprints, plyometrics, change of direction and conditioning. These sessions have a low barrier to entry but progress you to high intensity athleticism over 12 weeks.
benefit-image-3
Build Strength, Muscle and Power
The strength training component is designed to target the muscles of the lower body that support joints and decrease pain, while also increasing overall strength and power.
Features
feature-icon
Access to your coaches
Your coaches are available to answer questions, give modifications and celebrate your wins with you.
feature-icon
Programming 5 days per week
3 days of Strength Training & 2 days of Dynamic Work (change of direction, short sprints, plyometrics & conditioning) in a 25yd space or track
feature-icon
Demo Videos
Every video has been filmed by your coaches to be precise on form and instructions.
feature-icon
Delivered through TrainHeroic
The App delivers progress tracking, videos, explanations, substitutions, and a platform to communicate with others and your coaches.
Equipment
Required
Barbell // Dumbbells // General Strength Machines // 25 yd Field
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Block 1 Day 1

A1

Single leg wall sit iso

2 x 0:20

A2

Single leg Hamstring bridge Iso

2 x 0:20

B1

Heels Elevated Tempo Barbell Squats

3 x 4

B2

Pogo into split squat: Non-consecutive

3 x 4

C1

Staggered stance BB hip thrusts

3 x 12

C2

DB Bench press-

3 x 10

D1

Curtsy step up

3 x 6

D2

KB OHP

3 x 10

E1

Machine Leg Extensions: 2 up, 1 down eccentric

2 x 8

E2

Single Leg Soleus Iso

2 x 0:30

E3

Single Leg plank

2 x 0:15

Monday
Week 1 Day 2

Conditioning

A

Field Day Dynamic warmup

10 yards down and back of each exercise

B1

Forward pogos

2 x 10

B2

Reverse Pogos

2 x 10

C

Bounding

2 x 15

D

Power Skipping

2 x 15

E

Switch Jumps: Non-consecutive

2 x 5

F

Run-Shuffle-Backpedal

2 x 3

G

1/2 Kneeling Accelerations

2 x 3 @ 10

H

Running

2 x 6:00

Tuesday
Block 1 Day 3

A1

Counterbalanced Lateral step down

2 x 10

A2

RFE pogo

2 x 0:20

B1

Step ups

8, 6, 6

B2

Lateral Leap

3 x 8

C1

SL landmine RDL

2 x 8

C2

Chin ups

2 x MAX

D1

Machine Leg Press: Single Leg

2 x 10

D2

DB Row on bench

2 x 10

E1

Machine Hamstring Curl: Bilateral

10, 10, MAX

E2

Mod side plank with Abduction

2 x 15

E3

Cable Split Stance Woodchopper

2 x 12

Wednesday
Week 1 Day 4

Conditioning

A

Field Day Dynamic warmup

10 yards down and back of each exercise

B

Lateral Pogo Hops

2 x 10

C

Skater bounds

2 x 15

D

Sprinter Jump: Non-consecutive

2 x 6

E

Broad Jump: Consecutive

2 x 5

F

Lateral Facing 1/2 Kneeling Accelerations

2 x 3 @ 10

G

Four Cone Drill

2 x 3

H

Run

2 x 6

Thursday
Block 1 Day 5

A1

Single leg wall sit iso

2 x 0:20

A2

Single leg Hamstring bridge Iso

2 x 0:20

B1

Staggered Stance Trap bar DL

4, 3, 3

B2

Depth drop

3 x 4 @ 16

C1

Split Squats

2 x 10

C2

DB pullovers

2 x 8

D1

Reverse Lunge in place

2 x 6

D2

Plank hold

2 x 1:00

E1

Machine Leg Extensions: Single Leg

2 x 15

E2

Hip airplanes

2 x 10

E3

Oblique Iso On hyperextension Machine

2 x 0:20

Coaches
More from Anna Craig
coach-avatar Anna Craig M.Ed., CSCS, MSCC

Meet Anna Craig, a strength and conditioning coach for The University of Texas athletics. She has 18 years of experience in collegiate sports including soccer, football, MW basketball and tennis. She holds an array of certifications including: CSCS, Master Strength Coach (CSCCa), Precision Nutrition, and board certified Health and Wellness Coach.

coach-avatar Dr. Justin Traxler PT, DPT

Meet Dr. Justin Traxler, a sports rehab Physical Therapist in Austin, Texas with 5 years of experience in the sports setting. Justin is a former college athlete and has rehabbed everything from High school to Pro to Olympic athletes and truly understands how to get you back to your pre-injured self

closer-image-1
closer-image-2
Your Comeback Starts Here

You've put in the work to heal, now it's time to perform.

Get Back to Activity: 9-12 Months Post Knee Injury
closer-image-3
FAQs
Is this program fully remote?
Yes, everything is performed through the app with instructional videos and coach communication.
What injuries would this program be good for?
This program is catered towards surgical or non-surgical knee injuries entering the return to sport phase.
What ages and activity levels should do this program?
High school athletes and active adults who are looking to return to their athletic lifestyle.
What does my coach provide?
Form feedback and communication with Anna Craig and Dr. Justin Traxler through the app as desired. This may include video analysis, coaching cues, and plan modifications.
When should I start this program?
This program is geared towards the end of your supervised rehab or at any point after you've been "cleared". It can also be used for that nagging injury you're trying to return from years later.

More from Anna Craig

programs
Back to Activity: 9-12 Months Post Knee Injury
Join Today!