BK Performance
Phase 4 of TRP's ACL program is for athlete 16-22 weeks out from surgery. In the program we focus on strength, sprint and agility movements, upper body strength, lateral strength, hip stability and start on 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.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll Technique
1 x 5:00
B1
Bear Crawls
2 x 10
B2
Chicken Walks
2 x 10
B3
Pause Split Squat
2 x 0:30
B4
Overhead KB Marching
2 x 15
B5
Wall Switch
3 x 5
C1
Back Squats
6 x 8 @ 50 %
C2
Curl to Press
4 x 12 @ 70 lb
C3
Spanish Squat
5 x 15
D1
RDL
5 x 8 @ 50 %
D2
FFE Split Squat
4 x 8 @ 50 %
D3
Bent Over Rows
4 x 15
D4
Forward step downs
4 x 8
A1
Supine Knee Hug
3 x 0:30
A2
Supine Knee Extensions
3 x 10
A3
Step Down
3 x 10
A4
Lateral Lunge
3 x 10
A5
Plank Taps
3 x 4
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 0:45
C1
Linear Pogos
3 x 0:20
C2
Lateral Marching
3 x 10
D1
Trap Bar Deadlifts
6 x 4 @ 85 %
D2
Incline DB Bench Press
4 x 12
D3
TKE
4 x 15
E1
Landmine Lateral Squat
6 x 4 @ 85 %
E2
Pull-Up
4 x 12
E3
Nordic Leg Curls
5 x 8
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 Switches
4 x 0:20
C1
Front Squat
6 x 8
C2
1 Arm Floor Press w/ Bridge
4 x 6
C3
KB Swing
5 x 0:30
D1
Bulgarian Front Rack Split Squat
5 x 8
D2
Wide Grip Seated Row
4 x 12
D3
TKE
4 x 20
E
Gambetta Leg Circuit
3 x 1
A1
Supine Knee Hug
3 x 0:30
A2
Supine Knee Extensions
3 x 15
B1
KB Lateral Sways
5 x 0:45
B2
Side Plank Row
5 x 10
B3
1 Leg RDL Rotations
5 x 10
B4
Feet Elevated Inverted Row
5 x 10
B5
Rest
5 x 1:00
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!"
Mac Bohonnon
2x Olympian, World Cup Champion
Verified Athlete"Bret has brought more value to my career than any other strength and conditioning coach I have worked with. Bret’s passion, expertise, and needs based approach to strength training has made me stronger than ever before. He is always seeking feedback to find better ways to help you become your best."
