Dan Brooks Coaching

Coach
Dan Brooks

Features
3 sessions per week
Must use App app to view and log training
Team Training
$5 / mo
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Better knees for all levels
Find your entry point with the standards above to know exactly where to begin and how to progress. Whether you're post surgery or just don't have much confidence in your knees, this is the plan for you.
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Plug and play into your training plan
It's tiered and progressive, meaning there are standards to hit before moving onto the next phase so you know exactly if you're ready to handle more or not. You'll be running and jumping with confidence before you know it. You can use this programme as a 'plug and play' into any of your other training so it can be ran alongside your usual training plan.
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Standards to hit
P1: walk down stairs, single leg hop land, lateral hop Force production: seated knee extension, 6 inch step up P2: 90 degree BW squat, 12 inch box step off into squat 50% BW on the leg extension 8 reps, side lunge with 25% BW P3: 120 degree BW squat, max height squat jump and land, single leg bounds 100% BW leg extension for 8 reps, 90 degree hip flexion lift off, couch stretch
Features
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Programming 3 days per week
Plug and play into any of your usual programming
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Knee Basics 1.1

A1

Sled Drag

2 x 60 @ 25 %

A2

Sled Push

2 x 60 @ 25 %

B

Wall sit 90 degrees

4 x 0:20 @ 7

C

Long Lever Glute Ham Bridge Isometric

3 x 20 @ 8

D

SL Glute Bridge Isometric

3 x 20 @ 7

E

Hip Abduction Machine

3 x 12 @ 9

F

Leg Extension Machine

2 x 12 @ 6

G

Kickstand Squat

2 x 12 @ 8

H

Zercher Squats

2 x 12 @ 7

Wednesday
Knee Basics 1.1

A1

Sled Drag

2 x 60 @ 25 %

A2

Sled Push

2 x 60 @ 25 %

B

Wall sit 90 degrees

4 x 0:20 @ 7

C

Long Lever Glute Ham Bridge Isometric

3 x 20 @ 8

D

SL Glute Bridge Isometric

3 x 20 @ 7

E

Hip Abduction Machine

3 x 12 @ 9

F

Leg Extension Machine

2 x 12 @ 6

G

Kickstand Squat

2 x 12 @ 8

H

Zercher Squats

2 x 12 @ 7

Friday
Knee Basics 1.1

A1

Sled Drag

2 x 60 @ 25 %

A2

Sled Push

2 x 60 @ 25 %

B

Wall sit 90 degrees

4 x 0:20 @ 7

C

Long Lever Glute Ham Bridge Isometric

3 x 20 @ 8

D

SL Glute Bridge Isometric

3 x 20 @ 7

E

Hip Abduction Machine

3 x 12 @ 9

F

Leg Extension Machine

2 x 12 @ 6

G

Kickstand Squat

2 x 12 @ 8

H

Zercher Squats

2 x 12 @ 7

Coach
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Knee Rehab Programme
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Knee Rehab Programme
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Knee Rehab Programme
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