ACL Injury Prevention Program
Human Fitnetics LLC
Soccer, Women's Training, Track & Field, Field Sports, Combat Sports, Power Sports , Multi-sport, Youth Sports, Softball, Basketball, Football , Skiing, Gymnastics, Lacrosse, Volleyball, Rugby, Handball, Functional Fitness, Functional Training, Custom Programming, Jiu Jitsu, Martial Arts, Adventure Race , Baseball , Strength & Conditioning, Triathlon, Roller Derby, Plyometrics, Powerlifting, Olympic Lifting, Speed, WeightliftingACL Injury Prevention Program
3x/Week · 6 Weeks · Science-Backed
ACL injuries are one of the most common and most devastating injuries in athletes (especially women) and active individuals, often requiring surgery and long-term rehab. But the truth is: many of these injuries can be prevented with targeted training.
This 6-week, 3x/week program is designed to build the strength, stability, and neuromuscular control that protect your knees under pressure. Whether you’re a field athlete of any age, gym-goer, or just want to stay injury free, this program is built to keep you moving. This program can be used as a standalone plan or seamlessly integrated into your current training routine, the perfect complement to enhance performance and protect your knees from day one.
Created by a credentialed exercise physiologist and MS with 15 years of expierence in the field. Every movement and progression is backed by research, not social media trends.
A
Jog
1 x 5:00
B1
Body Weight Single Leg Deadlift
3 x 15 @ 0 lb
B2
Glute Bridge Adduction
3 x 15
B3
Banded Body weight Squat
3 x 15
A
Jog
1 x 5:00
B1
Banded Glute Bridge
3 x 15
B2
Prone single leg lying straight leg leg lifts
3 x 15
B3
Single leg step back + leg extension
3 x 15
A
Jog
1 x 5:00
B1
Banded knee flexion and extensions
3 x 15
B2
Banded leg abduction circles
3 x 15
B3
Side lying hip adduction
3 x 15
Rebecca Jorgensen
Rebecca brings over 15 years of experience in the fitness industry, combining science-backed training with real-world passion. She helps people understand how and why their bodies move — and how to move better, longer, and stronger. In her free time you’ll find her rolling as a BJJ purple belt, training in her garage gym, doing handstands, racing triathlons, snowboarding, and rock climbing.
Prevent ACL injuries before they happen. This exercise science-based program builds knee strength, stability, and control through. Train smarter, move stronger, and stay in the game — let’s bulletproof your knees.
Get ACL Injury Prevention Program