BK Performance
Phase 3 of TRP's ACL program is for athlete 10-16 weeks out from surgery. In the program we focus on Quad hypertrophy, sprint and agility mechanics, upper body hypertrophy, lateral strength, hip stability and start touching on micro plyometrics
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 0:30
B4
Marching
2 x 15
B5
Wall Load & Lift
3 x 5
C1
Trap Bar Deadlifts
4 x 8 @ 60 %
C2
DB Bench Press!
4 x 8 @ 70 %
C3
Split Squats
4 x 8 @ 60 %
D1
Staggered RDL
4 x 8 @ 60 %
D2
BB Bent Rows
4 x 8 @ 70 %
D3
Single Leg Squat Variations
5 x 15
D4
Sled Pull
5 x 0:20
A1
Supine Knee Hug
3 x 0:30
A2
Supine Knee Extensions
3 x 10
A3
TRX Squats
3 x 0:45
A4
KB Lateral Sways
3 x 0:45
A
Foam Roll Technique
1 x 5:00
B1
Cossacks
2 x 10
B2
Chicken Walks
2 x 10
B3
Pause Split Squat
2 x 0:30
B4
Lateral Marching
2 x 10
B5
Wall - Load & Lift Cutting
3 x 5
C1
RDL
4 x 8 @ 60 %
C2
Landmine Press
4 x 8
C3
Sled Pull
4 x 0:40
D1
Lateral Squat
4 x 8 @ 60 %
D2
High to Low Row
4 x 8 @ 60 %
D3
Nordic Leg Curl Holds
4 x 0:15
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 0:25
B4
Wall Marching
4 x 0:20
C1
Goblet Squats
4 x 5 @ 0:08
C2
TRX Push-ups
4 x 15
C3
1 Leg Bridges ISO
4 x 0:30
D1
Split Squats
4 x 8 @ 0:05
D2
Band Face Pull
4 x 15
D3
TKE
4 x 20
E1
Sled Push
5 x 20
E2
Air Squat
5 x 10
E3
Rest
5 x 0:30
A1
Supine Knee Hug
3 x 0:30
A2
Supine Knee Extensions
3 x 15
B1
Air Squat
4 x 0:45
B2
Pallof Press
4 x 15
B3
RDL
4 x 0:45
B4
Alternating DB Front Raise
4 x 15
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""
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!""
