BK Performance
Phase 1 of TRP's ACL program is for athlete 1-4 weeks out from surgery. In the program we focus on Quad contractions, upper body, core and well leg work so the rest of your body doesn't fall behind as you navigate your first month of therapy!
Please note that the workouts provided on this platform are intended for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. I am not a therapist, psychologist, or licensed healthcare professional.
While I strive to provide accurate and up-to-date information, the content of these workouts is not intended to diagnose, treat, cure, or prevent any medical condition.
Before starting any new fitness or exercise program, it is recommended that you consult with your physician or another qualified healthcare provider, especially if you have any pre-existing medical conditions or concerns.
By participating in these workouts, you acknowledge that you are doing so at your own risk, and I shall not be held liable for any injuries or damages resulting from the use of this information. Always listen to your body and modify exercises as needed to suit your individual fitness level and capabilities.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll Technique
1 x 5:00
A2
Quad Contractions
4 x 0:10
A3
Swimmers
2 x 10
B1
DB Bench Press!
3 x 10
B2
Leg Extension
3 x 10
B3
Tricep Pushdown
3 x 10
B4
Pallof Press
3 x 10
C1
Single Leg Squat Variations
3 x 10
C2
Seated DB Press
3 x 10
C3
Lateral Raise
3 x 10
C4
Push-Up
3 x 10
A1
Foam Roll Technique
1 x 5:00
A2
Single Leg Bridge
2 x 15
B1
Seated good morning
3 x 10
B2
Wide Grip Seated Row
3 x 10
B3
Med Ball Sit-Up
3 x 10
C1
Long Lever Single Leg Bridge
3 x 10
C2
Lat Pulldown
3 x 10
C3
Prone Machine Hamstring Curl
3 x 10
C4
Alternating DB Hammer Curl
3 x 10
A
Foam Roll Technique
1 x 5:00
B1
Deadbugs
2 x 10
B2
Swimmers
2 x 10
B3
Sit-up
2 x 10
B4
T-Spine Rotations
2 x 10
A1
Foam Roll Technique
1 x 5:00
A2
Quad Contractions
4 x 0:10
B1
Single Leg Squat Variations
3 x 15
B2
Eccentric Calf Raise
3 x 10
B3
Copenhagen Planks
3 x 20
C1
Single Leg Step Down
3 x 10
C2
Single Leg RDL
3 x 10
C3
TKE
3 x 15
A
Foam Roll Technique
1 x 5:00
B
Wall Slides
2 x 10
C1
Incline DB Bench Press
3 x 10
C2
High to Low Row
3 x 10
C3
Alternating DB Hammer Curl
3 x 15
C4
Alternating DB Front Raise
3 x 10
D1
Seated DB Press
D2
KB Skull Crushers
3 x 15
D3
Chest-Supported DB Row
3 x 10
A1
Glute Bridge
4 x 15
A2
Push-Up
4 x 15
A3
Single Leg Squat Variations
4 x 15
A4
Inverted Row
4 x 15
A5
Sit-up
4 x 15
A6
Quad Contractions
4 x 0:10
Maggie Voison
3x Olympian, X Games Gold Medalist
Verified Athlete""Not only is Bret knowledgeable about everything strength and conditioning, but he goes the extra mile to always be constantly learning something knew to better his clients. Bret is hands down the best strength coach I’ve had the opportunity to work with!""
Nick Ford
Verified Athlete
"Reaching out to Bret to establish a rehab routine was the smartest decision I made. He gave me a week-by-week rehab schedule, tailored to the recovery of a competitive athlete, and found ways to compensate for my roadblocks. I am six months out of surgery and I feel strong as ever. Thank you, Bret""
Fernando Tatis Jr.
MLB - Outfielder - San Diego Padres
Verified Athlete"Bret was my strength coach during my first year of pro ball. He helped me learn how to utilize the weight room to get stronger and stay healthy throughout the season. Bret's advice my first season with the Sox helped build a foundation for the rest of my career. He's a great coach to work with!"
Abby Ludwig
Verified Athlete
""Bret is incredible. After tearing my ACL, I was worried I’d never gain back the strength to play all the sports I love. Bret not only helped me surpass my pre-injury strength/stability, but he also took me over the finish line between post-op rehab and fully ready to hit the slopes again"
