Athlete Rebuild System
Lander Goossens
Strength & Conditioning, Functional FitnessA structured performance-based training system designed to help athletes rebuild strength, restore movement quality and return to sport without pain holding them back. If you’ve been dealing with lingering knee discomfort, low back issues or that feeling that your body just doesn’t move or absorb force like it should anymore, this is the system that rebuilds your foundation from the ground up. This is not random gym training and it’s not a rehab protocol either. It’s a performance-driven progression system that bridges the gap between being “able to train” and being truly ready to perform again.
A
Leg swings
2 x 10
B
Hip mobility routine
C
Duck walk
2 x 1 @ 20
D1
Hyperextensions
3 x 10
D2
Box Pigeon Stretch
3 x 30
D3
elephant walks
3 x 10
E
Spanish squat holds
3 x 45 @ 6.5
F1
Slow eccentric box squat
3 x 5 @ 7
F2
Depth drop
3 x 4
G
KB Lateral Lunge
3 x 8
H
Eccentric nordic hamstring curl
3 x 5
I1
Barbell Incline Bench Press
3 x 8 @ 7
I2
Chest suported rows
3 x 8 @ 7
J1
Cable crunches
3 x 10
J2
Ab wheel
3 x 10
K
Stretching series
For Completion
A1
Serratus dip
3 x 10
A2
Dumbell pull over
3 x 10
A3
Supermans
3 x 10
B1
Barbell push press
3 x 5 @ 70 %
B2
Med Ball Slam
3 x 8 @ 13.23 kg
C1
Standing pin overhead press
3 x 8 @ 7
C2
Medbal wall slams (lateral)
3 x 4 @ 13.23 kg
D
Chin ups
3 x MAX @ 10
E1
hammer curls
3 x 10 @ 8
E2
Tricep Pushdown
3 x 10 @ 8
F
Thorastic & pec stretch
3 x 0:30
G
Assault bike intervals
4 x 4 @ 15
A
Leg swings
2 x 10
B
Hamstring sweeps
2 x 10
C
Straight leg marches + airplanes
2 x 10
D
Hip pulls + toe pulls
2 x 10
E
Quad stretch + rapid response knee tug
2 x 10
F
Hip circles front & backwards
2 x 10
G
Cossack squat
1 x 20
H
Carioca
2 x 10
I1
Seated good mornings
3 x 10
I2
elephant walks
3 x 10
I3
QL extensions
3 x 10
J1
Eccentric barbell RDL
3 x 6 @ 65 %
J2
Box jump + stick
3 x 4
K
Front foot elevated dumbell split squat
3 x 6 @ 65 %
L
Lateral Sled Drags
3 x 20
M1
Kettlebell tibialis raises
3 x MAX @ 17.64 kg
M2
Standing calf raises
3 x 15
N1
Split stance cable rotation with bosu ball
3 x 10 @ 11.02 kg
N2
Straight leg raises
3 x 10
O
Stretching series
For Completion
Lander Goossens
Professional athlete in the European League of Football (ELF) with 10+ years of strength & conditioning experience. Trained with NFL and CFL athletes. Coaching experience with ELF and GFL players. Specializes in speed, strength, power, and athletic development.
This is not random gym training and it’s not a rehab protocol either. It’s a performance-driven progression system that bridges the gap between being “able to train” and being truly ready to perform again.
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Athlete Rebuild System
Athlete Rebuild System
Athlete Rebuild System
