BK Performance
Phase 6 of TRP's ACL program is for athlete 32-38 weeks out from surgery. In the program we focus on Single leg Strength, reactive speed and agility, upper body strength, plyometrics, power 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
Overhead Deadbugs
2 x 10
B2
Chicken Walks
2 x 10
B3
Reverse Lunges
2 x 00:30
C1
B-Skips
2 x 15
C2
Pop-Float Skips
2 x 15
C3
Linear Bounds
3 x 20
C4
Depth Drop
3 x 5
D1
Trap Bar Deadlifts
5 x 3 @ 90 %
D2
Broad Jumps
5 x 3
D3
FRC Hip flexor
4 x 5
E1
Split Jerk
5 x 3
E2
Iso Split Squat Press
4 x 10
E3
Overhead Lateral MB Slams
4 x 5
F1
Bulgarian Split Squat
4 x 6
F2
Inverted Skull Crusher
3 x 10
F3
Assisted KOT Squat
3 x 8
A
Foam Roll Technique
1 x 5:00
B1
FRC - Shin Box IR
2 x 5
B2
Pause Split Squat
2 x 1:00
B3
Curtsy Lunge
2 x 10
C1
LATERAL JUMP OVER HURDLE CONTINUOUS
3 x 0:15
C2
Lateral Bound to Broad Jump
3 x 3
D1
B-Stance KB Swing
4 x 6
D2
Sumo Deadlift
5 x 3 @ 90 %
E1
BB Bent Rows
4 x 10
E2
TRX Fall out
4 x 10
F1
1 Leg RDL Rotations
4 x 6
F2
Alternating KB Swing
4 x 6
G1
1 Arm Lat Pulldown
4 x 10
G2
Long Lever Hamstring Switch
4 x 5
A1
Supine Knee Hug
2 x 0:30
A2
Supine Knee Extensions
2 x 15
A3
KB Lateral Sways
4 x 0:30
A4
Bear Crawls
3 x 15
A5
Pump Step ups
4 x 0:20
A6
Counter Movement Jumps
4 x 5
A
Foam Roll Technique
1 x 5:00
B1
Cable Hip flexion
2 x 15
B2
Forward step downs
2 x 15
B3
Cossack Squat
2 x 5
C1
Double Hurdle to Counter Movement Jumps
3 x 5
C2
PF Pogo Drill
3 x 0:15
C3
Depth Drop
3 x 5
D1
Front Squats
5 x 3 @ 90 %
D2
1 Arm Floor Press w/ Bridge
4 x 6
D3
Lateral Bound to MB Toss
4 x 5
E1
Front Foot Elevated Split Squat
4 x 5
E2
Switching Split Squat Jumps
4 x 4
F1
Deficit Lateral Lunge
4 x 5
F2
Lateral Bounds
4 x 5
F3
Crossover Y
4 x 15
G
Lateral Gambetta Leg Circuits
4 x 1
A
Foam Roll Technique
1 x 5:00
B1
Chicken Walks
2 x 10
B2
Pump Step ups
2 x 0:30
C1
Backpedal
10, 10, 15
C2
Broad Jumps
3 x 5
C3
Triple Jump
3 x 1
D
Perpendicular Med Ball Toss Variations
3 x 5
E1
RDL
5 x 3
E2
KB Swing
4 x 6
E3
Pull-Up
4 x 10
F1
Feet Elevated Inverted Row
4 x 10
F2
Supine Hamstring Pulses
4 x 10
F3
Assisted KOT Squat
4 x 15
G
Sled Pull
5 x 0:45
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
