PREHAB_COACH
Most ACL programs end where the real work begins.
You've done the rehab. Strength is back. You can squat, you can run.
But something still feels off when you try to play.
This 3-week intro protocol is built for that exact moment — the gap between "cleared" and "ready".
What you'll work on:
· Quad strength symmetry under high-quality movement
· Eccentric tolerance for cutting and decelerating
· Slow-SSC introduction (single-leg jump, low contact time)
· Confidence under load
Built from the same framework I use with pro athletes back from ACL.
Not a rehab program. The bridge between rehab and your sport.
1 sessions per week
Must use App app to view and log training
Program Training
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
A1
Leg Extension Hold w/ NMES
3 x 5:00
A2
Ankle Ev / In Iso Hold - seated
3 x 20
A1
Circuit BFR (straight leg)
3 x 7:30
A2
Jefferson Curl Pulse - w/ KB
A3
KB Deadlift - bench assisted
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 Hold - in single leg balance
B6
Hamstring Eccentric Stretch - w/ slide
B7
Elephant TKE
B8
Pelvic Drop Control Drills
A
Leg Extension Hold w/ NMES
B1
Hip ABD (loaded) - standing
B2
Copen Plank - on hand
B3
Hard Roll - w/ yoga block (ACL)
B4
Crunch iso Hold (Transverse)
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
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
Assisted TKE Split Squat
A6
Backward Walking (loaded)
A7
Barbell Glute Bridge Iso Hold
A8
SL Hip Flexion Plank
A1
Circuit BFR (straight leg)
3 x 7:30
A2
Jefferson Curl Pulse - w/ KB
A3
KB Deadlift - bench assisted
A1
Leg Extension Hold w/ NMES
A2
Wall Sit (groin squeeze)
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
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
A1
Circuit BFR (straight leg)
3 x 7:30
A2
Jefferson Curl Pulse - w/ KB
A3
KB Deadlift - bench assisted
A
Treadmill Walk - w/ BFR
You've been patient. You've followed the protocol. You're cleared. But you and your body both know there's still a gap. This is the bridge — the same one I build with pro athletes coming back from ACL. 3 weeks. Clear structure. No guesswork. Just the work
Get RTP - ACL recovery
Pro Basketball Player / ACL Recovery
Verified Athlete""Diego doesn't rebuild athletes. He rebuilds confidence under load. I came back stronger than before the injury — and I haven't looked back since.""
Pro Gymnast / ACL Recovery
Verified Athlete""After ACL surgery, I felt strong on paper but every landing scared me. Diego's protocol gave me what no rehab gave me: trust in my knee.""
Pro Ballet Dancer / Knee Recovery
Verified Athlete""For a dancer, the knee absorbs thousands of micro-shocks with control. Diego rebuilt the precision and confidence I needed to perform again — the bridge I didn't know I was missing.""
