PREHAB_COACH

Gymnastics
Coach
Diego Goncalves

Phase 1 -> Full Extension / Quadriceps Control

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get 2/ Iron Knee (ACL Protocol)
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Clear Roadmap
Know what to focus on at each stage of your return after ACL surgery
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Step-by-Step Progressions
Follow a structured system that shows you how to move forward with confidence
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Stronger Landings
Rebuild the strength and control needed to absorb force and feel more secure on every landing
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Made for Gymnastics
Train with exercises selected for the specific physical demands of gymnastics, not generic rehab
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Features
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Access to your coach
Get clear guidance, accountability, and expert support throughout your return to performance
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Programming 6 days per week
Step-by-step programming designed to rebuild strength, control, and landing confidence after ACL surgery
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Exercise Video Guidance
Clear video demos show you exactly how to perform each exercise and progress with confidence
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Detailed, expert instruction
Built with return-to-performance logic to help you know what to do, when to progress, and what to focus on next
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Delivered through TrainHeroic
Access your full program, exercise demos, and progressions in one place, so you always know your next step
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Sample Week
Week 1 of 20-week program
Sunday
Knee Prep

A1

Passive Knee Extension - KB Hanging

1 x 3:00 @ 17.64 kg

A2

Assisted Heel Slide

1 x 15

A3

Patella Mobilisation

1 x 25

B

Quad Activation - w/ NMES

1 x 0:05

C1

Single Leg Calf Raise

3 x 25 @ 8.82 kg

C2

Knee CARs (loaded) - prone

2 x 2:00

C3

Knee CARs (loaded, Flexion biais) - prone

2 x 1:30

C4

Tibial IR - w/ resistance band

2 x 50

Sunday
QUICK FIX - NMES

A1

Leg Extension Hold w/ NMES

3 x 5:00

A2

Ankle Ev / In Iso Hold - seated

3 x 20

Sunday
CIRCUIT

A1

TKE ISO Hold (loaded) - supine

1 x 45

A2

Hip ADD (loaded) - side lying

1 x 45

A3

TKE Hold - in single leg balance

1 x 45

A4

Hip Flexion Tantrum - supine

1 x 45

B1

Groin Squeeze - seated, w/ KB

B2

Hip ABD Iso Hold - seated

B3

TKE Calf Raise

B4

TRX Assisted Squat

B5

TKE 3 ways

B6

Hamstring Eccentric Stretch - w/ slide

B7

Elephant TKE

B8

Pelvic Drop Control Drills

Monday
QUICK FIX (BFR)

A1

Circuit BFR (straight leg)

3 x 7:30

A2

Jefferson Curl Pulse - w/ KB

Monday
CIRCUIT A

A1

Copen Plank - on hand

A2

A March Drill - w/ OVH Plate

A3

Single Leg KB Swing - Wall Assisted

A4

Resisted Walk (Sled Push) - on treadmill

A5

Advanced TKE Plank

A6

Backward Walking (loaded)

A7

Barbell Glute Bridge Iso Hold

A8

SL Hip Flexion Plank

Tuesday
CIRCUIT B

A1

Reverse Hyppers - on GHD

A2

Ski Erg (short)

A3

Straight Leg Lateral Walk

A4

MB Hip Throw (Hinge biais)

A5

Rower

A6

SL Hip Thrust Hold - w/ Yoga Block

A7

Dead Bug Breath (loaded) - w/ Pulley

A8

Side Trunk Hold - In GHD

Tuesday
QUICK FIX - NMES

A

Leg Extension Hold w/ NMES

B1

Wall Hip Abduction

B2

Copen Plank - in GHD

B3

Hard Roll - w/ Yoga block

B4

Trunk Hold (loaded) - on box

Wednesday
QUICK FIX (BFR)

A

Circuit BFR (straight leg)

3 x 7:30

Wednesday
CIRCUIT

A1

TKE ISO Hold (loaded) - supine

1 x 45

A2

Hip ADD (loaded) - side lying

1 x 45

A3

TKE Hold - in single leg balance

1 x 45

A4

Hip Flexion Tantrum - supine

1 x 45

B1

Groin Squeeze - seated, w/ KB

B2

Hip ABD Iso Hold - seated

B3

TKE Calf Raise

B4

TRX Assisted Squat

B5

TKE 3 ways

B6

Hamstring Eccentric Stretch - w/ slide

B7

Elephant TKE

B8

Pelvic Drop Control Drills

Wednesday
CIRCUIT

A1

TKE ISO Hold (loaded) - supine

1 x 45

A2

Hip ADD (loaded) - side lying

1 x 45

A3

TKE Hold - in single leg balance

1 x 45

A4

Hip Flexion Tantrum - supine

1 x 45

B1

Groin Squeeze - seated, w/ KB

B2

Hip ABD Iso Hold - seated

B3

TKE Calf Raise

B4

TRX Assisted Squat

B5

TKE 3 ways

B6

Hamstring Eccentric Stretch - w/ slide

B7

Elephant TKE

B8

Pelvic Drop Control Drills

Thursday
CIRCUIT A

A1

Copen Plank - on hand

A2

A March Drill - w/ OVH Plate

A3

Single Leg KB Swing - Wall Assisted

A4

Resisted Walk (Sled Push) - on treadmill

A5

Advanced TKE Plank

A6

Backward Walking (loaded)

Thursday
QUICK FIX - NMES

A1

Leg Extension Hold w/ NMES

A2

Wall Sit (groin squeeze)

Friday
QUICK FIX (BFR)

A

Circuit BFR (straight leg)

3 x 7:30

Friday
CIRCUIT B

A1

Reverse Hyppers - on GHD

A2

Ski Erg (short)

A3

Straight Leg Lateral Walk

A4

MB Hip Throw (Hinge biais)

A5

Rower

A6

SL Hip Thrust Hold - w/ Yoga Block

Saturday
KNEE HEALTH (AT HOME)

A1

Passive Knee Extension (loaded) - prone

1 x 3:00 @ 8.82 kg

A2

Assisted Heel slide (knee flexion) - w resistance band

3 x 12

B

TKE (loaded) w/ KB

3 x 3:00 @ 17.64 kg

C

Passive Knee Extension (loaded) - seated on bench

1 x 5:00 @ 17.64 kg

Saturday
CONDITIONNING

A

KB Deadlift - bench assisted

Coach
More from PREHAB_COACH
coach-avatar Diego Goncalves

FAQs
Who is this program for?
This program is designed for gymnasts coming back after ACL surgery who want a clearer, more structured path back to training and performance
Is this program specific to gymnastics?
Yes. It is built around the real strength, control, and landing demands of the sport
Is this a rehab program?
It bridges the gap between rehab and full return to gymnastics performance
Do I need gym access?
Not always. Many exercises can be adapted depending on your equipment
Can this replace medical care?
No. This program supports return to performance but does not replace your surgeon or physical therapist
The Proof
verified-athlete-avatar Joana

Professional gymnast

Verified Athlete

"“After ACL surgery, I needed more than rehab. This program gave me a clear path to rebuild strength, trust my knee again, and progress back toward gymnastics with confidence.”"

More from PREHAB_COACH

programs
2/ Iron Knee (ACL Protocol)
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