BK Performance
Phase 7 of TRP's ACL program is for athlete 38+ weeks out from surgery. In the program we focus on lower body max strength , upper body strength , advanced plyometrics, agility 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.
0 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
Reverse Lunges
2 x 00:30
B3
Pump Step ups
2 x 0:30
C1
Pop-Float Skips
2 x 15
C2
Linear Bounds
4 x 15
C3
Acceleration Sprint
5, 10, 10, 15, 15
D1
Back Squats
5 x 5 @ 82 %
D2
DB Split Squat Jumps
5 x 4
D3
Double Contact Jump
5 x 4
E1
Double KB Push Press
4 x 5
E2
Wall Balls
4 x 5
E3
MB Shot Put
4 x 5
F1
Deficit RFESS
4 x 5
F2
TRX Fall out
3 x 10
F3
Assisted KOT Squat
3 x 10
A
Foam Roll Technique
1 x 5:00
B1
FRC - Shin Box IR
2 x 5
B2
KB Lateral Sways
2 x 0:30
B3
Curtsy Lunge
2 x 10
C1
Single leg Lateral Hops
3 x 5
C2
Linear to Lateral Bounds
3 x 5
D1
1 Arm KB Snatch
3 x 6
D2
Conventional Deadlift
5 x 5 @ 82 %
E1
Chest Supported Row
4 x 6
E2
Pallof Steps
4 x 3
F1
1 Leg RDL Rotations
4 x 6
F2
Alternating KB Swing
4 x 6
G1
High to Low Row
4 x 6
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
Overhead KB Marching
2 x 15
B2
Forward step downs
2 x 20
C1
Pop-Float Skips
2 x 5
C2
Crossover base to sprint
3 x 5
C3
Agility Side Shuffle
3 x 1
C4
5-10-5 Agility
3 x 10
D1
Front Squats
5 x 5 @ 82 %
D2
1 Arm Bench Press
4 x 10
D3
Single Leg Step Down
4 x 6
E1
Lateral Sled Drag
4 x 20
E2
MB Lat Toss - Continuous
4 x 6
F1
Deficit Lateral Lunge
4 x 6
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
Single Leg Squat Variations
2 x 10
B3
Step up Jumps
2 x 10
C1
MB Adduction Rotation
3 x 10
C2
1 Leg MB Rot
3 x 5
C3
Lateral Bound to MB Toss
3 x 5
D1
RDL
5 x 5
D2
KB Cleans
5 x 5
D3
Pull-Up
5 x 10
E1
Feet Elevated Inverted Row
4 x 10
E2
Leg curl Pulse
4 x 0:30
E3
Westside sled pull
4 x 0:30
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 0:45
B3
Push-ups
5 x 0:30
B4
Squat Jump
5 x 15
B5
Heel Elevated Goblet Squat
5 x 0:45
B6
Renegade Row
5 x 0:45
B7
Rest
5 x 1:00
