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Return to Impact

Return to Sport

Plyometrics
Coach
Dr. Sean Sheridan PT, DPT

It feels like just yesterday you could move quick and easy. But now when you try something fast, you don't trust your body the way you used to.

Whatever the reason, an injury or just time away, there are many people like you that are left without a clear path back to the activities that mean the most.

Return to Impact is a twelve-week program that takes you from cautious to confident, at home, on your own time.

It's built to fill the gap between "I can get through my day without pain" and "I'm getting back to jumping and moving without hesitation."

It's built from the exact progression I've used with hundreds of movers in the gym.

It's time to get your bounce back.

$129
Get Return to Impact
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Built on thousands of hours, not a hunch
This program wasn't drawn up in an afternoon. It's the product of years of exposure and thousands of hours refining these progressions with real people, figuring out what works, in what order, and what actually gets someone back to trusting their body. You're getting the version that's been tested, not guessed.
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Detailed video instructions
You'll never be left staring at an exercise you don't recognize, wondering if you're doing it right. Every movement in the program comes with its own video, walking you through exactly how to do it and what to focus on. It's like having me there coaching you through each one.
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You don't have to figure it out alone
The hardest part of getting back to impact is knowing what to do and when. That's the part I've taken off your plate. The program is sequenced so you just follow it, so you're never left guessing or worrying whether you're doing the right thing.
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Delivered with app-based tracking
Open the app and today's session is already there, laid out in order with a video for every movement. Check off each exercise as you go, and the whole program travels with you in your pocket. No guessing what's next, no wondering if you're doing it right, no PDF to squint at on the floor. You just press play and follow along.
Features
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Programming 4 days per week
The program includes 4 impact days per week, leaving room for you to supplement with strength exercises on your own
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Exercise Video Guidance
Every exercise comes with a demo and the exact cues I'd give you standing next to you. No guesswork needed. You open the app and you know what to do.
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Delivered through TrainHeroic
Includes lifetime access to the intuitive app-based programming. Yours to keep and restart at any time.
Equipment
Required
None. The program is bodyweight for your convenience
Recommended
A small box or step/stair
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Sample Week
Week 1 of 12-week program
Sunday
Phase 1, RFD Day

A

RTI Warmup

B

Ballistic heel raises

2 x 30

C

Tall Drops

2 x 10

D

Deep squat oscillations with hand assist

2 x 15

Monday
Phase 1, Impact prep

A

RTI Warmup

B

Wall POGOs

3 x 30

C

Snap down

2 x 10

D

A March

2 x 60 @ 100

E

Stiff forward lunge

2 x 15

F

Stiff lateral lunge

2 x 15

Wednesday
Phase 1, RFD Day

A

RTI Warmup

B

Ballistic heel raises

2 x 30

C

Tall Drops

2 x 10

D

Deep squat oscillations with hand assist

2 x 15

Thursday
Phase 1 impact prep

A

RTI Warmup

B

Wall POGOs

3 x 30

C

Snap down

2 x 10

D

A March

2 x 60 @ 100

E

Stiff forward lunge

2 x 15

F

Stiff lateral lunge

2 x 15

Coach
More from Return to Sport
coach-avatar Dr. Sean Sheridan PT, DPT

I'm Dr. Sean Sheridan, PT, DPT. For the last nine years I've helped people progress back to their actual movement goals - beyond just the basic rehab exercises. Now I'm systemizing my programs, because I believe everyone deserves the same results.

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You already know what it's like to wait and see.

Twelve weeks from now you could be wondering what took you so long to get started.

Get Return to Impact
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FAQs
What exactly is included?
The full twelve-week program in the TrainHeroic app, four sessions a week, with a video for every exercise. Plus the Complete Guide on how to read your body and when to progress, and a one-page program map. Buyers also get Coaches Corner, where I break down the thinking behind it all. Yours for life
Is this Physical Therapy or medical advice?
No. This isn't physical therapy and it isn't medical advice. Please finish your course of care with your therapist to the fullest, and make sure you have clearance from your medical team before starting any impact work. This program is built to come after that, not instead of it.
I currently have pain with movement. Can I do this?
No. If you're in pain during everyday activity, this program isn't for you right now. Please see a qualified professional and get that addressed first. Return to Impact is built for people who are past pain and ready to rebuild, and it'll be here when you are.
Can I do this after my surgery?
These progressions are typically safe for introducing impact after a lower-body injury or surgery, hip, knee, ankle - if you've been cleared for it. But some procedures mean impact may not be advised at all. It is paramount that you confirm with your provider that you're cleared for impact.
I haven't done any impact in years. Is this going to be too much?
This is built for exactly that situation. It starts small and ramps up gradually over the weeks, and you'll get a guide that helps you tell whether a given week was too much for you or just right. You set the pace. The program meets you where you are.
Do I need any equipment?
No. The program is designed to be done at bodyweight with no equipment. A few progressions use a step or stair, and if you don't have one, a curb outside or a sturdy hardcover book works fine.
How much time does the program take?
As little as 15 minutes a session in the early weeks, building up to a 30-40 minute session. There will be 4 sessions per week. It is built to sit alongside typical strength exercises/workouts, not replace them.
What if it's too hard?
The program is meant to have an entry point that meets all levels. The program comes with clear guidance on when to repeat a week or ease back before moving on. If you make it through multiple weeks but still feel like it didn't meet your level, let us know. We'll make it right.
How is the program delivered, and how long do I have it?
It's delivered through the TrainHeroic app, so the whole program is on your phone with a video for every exercise. You have access for life and can repeat it any time.
I'm a coach or clinician. Is this useful for me?
Definitely. These are great progressions to learn, run yourself, and see how the sequencing is built. The program also comes with access to Coaches Corner, a set of video lessons where I walk through the methodology behind why each phase is built the way it is.
The Proof
verified-athlete-avatar Chanelle

Professional Basketball Player

Verified Athlete

"Recovering from a knee arthroscopy as an athlete who's played overseas and trained for the WNBA is no small task, but the Return to Impact program has been instrumental in my journey back to peak performance. The expertise provided in the program made all the difference in my recovery."

verified-athlete-avatar Sonja

Runner, former collegiate athlete

Verified Athlete

"Return to Impact provided me with an excellent performance training plan that my entire lower body benefited from. The program increased my endurance, flexibility, and leg strength — which enabled me to prepare for the NYC Marathon not only at my pre-surgery pace, but with seemingly less effort."

Return to Impact
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