BK Performance
Phase 2 of TRP's ACL program is for athlete 4-10 weeks out from surgery. In the program we focus on Quad hypertrophy, Range of motion, sprint and agility postures, upper body strength and start touching on lateral and single leg work!
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.
5 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll Technique
1 x 5:00
B1
Knee Hug
2 x 10
B2
Chicken Walks
2 x 10
B3
Pause Split Squat
2 x 0:20
B4
Wall Holds - Linear
4 x 10
C1
Wall Sit
3 x 0:30
C2
DB Bench Press!
4 x 8 @ 70 %
C3
Marching Bridges
3 x 0:30
D1
Step-up
3 x 10
D2
Bent Over DB Row
4 x 8 @ 70 %
D3
TKE
3 x 15
A1
Supine Knee Hug
2 x 0:30
A2
Supine Knee Extensions
2 x 10
A3
TRX Squats
3 x 0:20
A
Foam Roll Technique
1 x 5:00
B1
Knee Hug
2 x 10
B2
Chicken Walks
2 x 10
B3
Pause Split Squat
2 x 0:20
B4
Wall Holds - Lateral Cut
4 x 0:10
C1
RDL
3 x 0:30
C2
DB Shoulder Press
4 x 8 @ 70 %
C3
Sled Pull
3 x 0:30
D1
Single Leg Step Down
3 x 8
D2
Pull-ups
4 x 8 @ 70 %
D3
FRC - 1/2 Kneeling Quad/Hip Flexor
3 x 5
A
Foam Roll Technique
1 x 5:00
B1
Knee Hug
2 x 10
B2
Chicken Walks
2 x 10
B3
Pause Split Squat
2 x 0:20
B4
Wall Holds - Linear
4 x 10
C1
Box Squats - BW
3 x 0:30
C2
Push-ups + Arm Circles
4 x 10
C3
1 Leg Bridges ISO
3 x 0:30
D1
Step-up
3 x 10
D2
Band Face Pull
4 x 15
D3
TKE
3 x 15
E
Sled Push
4 x 20
A1
Supine Knee Hug
3 x 0:30
A2
Supine Knee Extensions
3 x 15
B1
TRX Squats
4 x 0:30
B2
Pallof Press
4 x 10
B3
Marching Bridges
4 x 0:30
B4
Crossover Y
4 x 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""
