BK Performance
Phase 5 of TRP's ACL program is for athlete 23-32 weeks out from surgery. In the program we focus on lower body strength capacity, upper body volume, basic plyometrics and proprioception.
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.
6 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 1:00
C1
Wall Load & Lift
2 x 10
C2
Linear Pogos
3 x 30
C3
A-Skips
3 x 15
D1
Front Squat
6 x 4 @ 85 %
D2
Landmine Press
4 x 5
D3
ATG Split Squats
4 x 10
E1
Conventional Deadlift
6 x 4 @ 85 %
E2
RFESS
5 x 5
E3
DB Renegade Row
4 x 8
E4
Single Leg Step Down
4 x 6
A1
Supine Knee Hug
2 x 0:30
A2
Supine Knee Extensions
2 x 10
A3
Spanish Squat
3 x 15
A4
KB Lateral Sways
3 x 0:30
A5
Bear Crawls
3 x 15
A6
Linear Pogos
3 x 30
A
Foam Roll Technique
1 x 5:00
B1
Curtsy Lunge
2 x 10
B2
Chicken Walks
2 x 10
B3
Pause Split Squat
2 x 1:00
C1
Square Pogos
3 x 0:20
C2
Wall Load & Lift - Crossover
3 x 5
C3
Agility Side Shuffle
3 x 5 @ 0:20
D1
Trap Bar Deadlifts
5 x 3 @ 90 %
D2
1 Arm Bench Press
5 x 5
D3
Sled Pull
4 x 40
E1
Deficit Lateral Lunge
4 x 5
E2
Single Leg Snap Downs
4 x 5
E3
High to Low Row
4 x 6
E4
Hamstring Slides
4 x 6
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 1:00
C1
A-Skips
2 x 15
C2
Pop-Float Skips
3 x 15
C3
Backpedal
3 x 15
C4
Box Jump
3 x 5
D1
Front rack - Split Squats
5 x 5
D2
1 Arm Floor Press w/ Bridge
5 x 6
D3
KB Swing
5 x 10
E1
Heel Elevated Goblet Squat
5 x 5
E2
Bent Over Rows
4 x 6
E3
Reverse Nordic Holds
4 x 0:20
E4
Eccentric Calf Raises
4 x 10
F
Lateral Gambetta Leg Circuits
3 x 1
A1
Supine Knee Hug
3 x 0:30
A2
Supine Knee Extensions
3 x 15
B1
KB Lateral Sways
5 x 1:00
B2
Alternating KB Swing
5 x 0:30
B3
Push-ups
5 x 0:30
B4
Squat Jump
5 x 10
B5
Heel Elevated Goblet Squat
5 x 0:30
B6
Renegade Row
5 x 0:30
B7
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!""
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"
