ACL Rehab - Catie Szlachtowicz: Training by Bret Kelly in TrainHeroic

BK Performance

Coach
Bret Kelly

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Total Body Strength

A

Foam Roll Technique

1 x 5:00

B

Bike

1 x 10:00

C1

Chicken Walks

2 x 10

C2

Knee Hug

2 x 10

C3

Wall Marching

2 x 10

D1

Pause Split Squat

4 x 0:15

D2

Goblet Squats

4 x 5

D3

Deadbugs

3 x 10

E1

Single Leg Step Down

3 x 8

E2

1/2 Kneeling Hip Flexor

3 x 0:20

E3

Push-Up + Arm Circle

3 x 4

F

KB Front Rack Walks

4 x 40

Monday
Active Recovery

A

Spectrum Squat Circuit

3 x 1

B

BK Hip Flow 1

1 x 10:00

Tuesday
Total Body Pull Strength

A

Foam Roll Technique

1 x 5:00

B

Bike

C1

Inchworm

3 x 5

C2

1 Leg RDL

3 x 8

C3

Marching Bridges

3 x 0:20

D1

RDL

4 x 5

D2

Heel Elevated Goblet Squat

3 x 10

D3

High to Low Row

3 x 10

Wednesday
OFF

A1

Chicken Walks

3 x 10

A2

Knee Hug

3 x 10

A3

Air Squat

3 x 1

Thursday
Total Body Push Strength

A

Foam Roll Technique

1 x 5:00

B1

Chicken Walks

2 x 10

B2

Knee Hug

2 x 10

B3

Lateral Marching

2 x 10

C1

Waiter Carry

4 x 40

C2

Split Squat - Hip IR

4 x 8

C3

Balance + Peripheral vision

3 x 0:20

D1

KB Floor Bridge Press

3 x 10

D2

Pause Squat

3 x 0:30

D3

Plank Taps

3 x 4

E

KB Lateral Sways

3 x 0:20

Friday
Active Recovery

A

Gambetta Leg Circuit

3 x 1

B

Morning Yoga - Easy 15 min

1 x 15:00

Saturday
OFF

A1

Chicken Walks

3 x 10

A2

Knee Hug

3 x 10

A3

Air Squat

3 x 10

Join Your Virtual Gym

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ACL Rehab - Catie Szlachtowicz
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ACL Rehab - Catie Szlachtowicz
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ACL Rehab - Catie Szlachtowicz
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ACL Rehab - Catie Szlachtowicz