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Start This Plan

ACL RTP Phase 1

4 Weeks

Start This Plan

ACL RTP Phase 1

4 Weeks

ACL RTP Phase 1

4 Weeks

Workout Goals

Monday
Wednesday
Friday

Day 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Banded Lateral Walks	Banded Lateral Walks 2 sets, 5 reps00:05:00	2	00:05:00	5		--:--	Dynamic Warmup
	Mini Band Monster Walk	Mini Band Monster Walk 2 sets, 5 reps	2		5		--:--	Dynamic Warmup
	Quadruped Rock	Quadruped Rock 1 sets, 10 reps	1		10		--:--	Dynamic Warmup
	SFT Hip Drivers	SFT Hip Drivers 1 sets,	1		--		--:--	Dynamic Warmup
	Knee Hug	Knee Hug 1 sets, 5 reps	1		5		--:--	Dynamic Warmup
	Single Leg RDL to Backwards Quad Pull	Single Leg RDL to Backwards Quad Pull 1 sets, 5 reps	1		5		--:--	Dynamic Warmup
	SFT Squats	SFT Squats 2 sets, 5 reps	2		5		--:--	Dynamic Warmup
	SFT Lunges	SFT Lunges 2 sets, 5 reps	2		5		--:--	Dynamic Warmup
	SFT Balance Reaches	SFT Balance Reaches 2 sets, 5 reps	2		5		--:--	Dynamic Warmup
	Spring Ankle Isometric	Spring Ankle Isometric 2 sets, 00:01:00	2	00:01:00	--		--:--	Dynamic Warmup
	Backward Sled Pull	Backward Sled Pull 3 sets, 0.01 mi , 00:05:00	3	00:05:00			--:--	Sleds
Sub backward walking or backward walking on treadmill
	Banded TKE	Banded TKE 3 sets, 10 reps	3		10	--	--:--	Strength
	Poliquin Step Ups	Poliquin Step Ups 3 sets, 15 reps	3		15		--:--	Strength
	ATG Split Squat	ATG Split Squat 3 sets, 10 reps	3		10	--	--:--	Strength
	3 Way Calf Raises	3 Way Calf Raises 3 sets, 10 reps	3		10		--:--	Strength
	Wall Tibialis	Wall Tibialis 3 sets, 15 reps	3		15		--:--	Strength
	Spanish Squat Isometric	Spanish Squat Isometric 2 sets, 00:01:00	2	00:01:00	--	--	--:--	Isometric
	Lunge Iso Hold	Lunge Iso Hold 2 sets, 00:00:30	2	00:00:30	--		--:--	Isometric
	90:90 Hip Flips	90:90 Hip Flips 2 sets, 10 reps	2		10		--:--	Mobility
	Pigeon w: T Spine	Pigeon w: T Spine 2 sets, 5 reps	2		5		--:--	Mobility
	Couch Stretch	Couch Stretch 2 sets, 00:01:00	2	00:01:00	--		--:--	Mobility
1 minute each side

normal
superset
alternate
circuit

Log this Workout

Day 2

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Barefoot Walking Forward:Backward	Barefoot Walking Forward:Backward 1 sets,	1		--		--:--	Dynamic Warm up
	Locomotion Level 1	Locomotion Level 1 1 sets,	1		--		--:--	Dynamic Warm up
	Knee wiggles	Knee wiggles 1 sets,	1	--:--:--	--		--:--	Dynamic Warm up
	Crawling Gorilla	Crawling Gorilla 1 sets,	1		--		--:--	Dynamic Warm up
	Carioca QL	Carioca QL 1 sets,	1		--		--:--	Dynamic Warm up
	Knee Hug to Backwards Quad Pull	Knee Hug to Backwards Quad Pull 1 sets,	1		--		--:--	Dynamic Warm up
	SFT Pivots	SFT Pivots 1 sets,	1		--		--:--	Dynamic Warm up
	Banded TKE	Banded TKE 3 sets, 12 reps	3		12	--	--:--	Strength
Single Leg TKE
	Banded Bench Glute Bridge	Banded Bench Glute Bridge 3 sets, 10 reps	3		10		--:--	Strength
	DB Single Leg RDL	DB Single Leg RDL 3 sets, 8 reps	3		8		--:--	Strength
	ATG Split Squat	ATG Split Squat 3 sets, 10 reps	3		10	--	--:--	Strength
	Calf Raise Isometric	Calf Raise Isometric 2 sets, 00:01:00	2	00:01:00	--		--:--	Isometric
	Floating Heel Squat Isometric	Floating Heel Squat Isometric 2 sets,	2	--:--:--	--	--	--:--	Isometric
	Wall Banger	Wall Banger 1 sets,	1	--:--:--	--		--:--	Mobility
	Elevated Pigeon W/ SFT Reaches	Elevated Pigeon W/ SFT Reaches 1 sets,	1		--		--:--	Mobility
	Worlds Greatest Stretch	Worlds Greatest Stretch 1 sets,	1		--		--:--	Mobility
	Couch Stretch	Couch Stretch 1 sets,	1		--		--:--	Mobility

normal
superset
alternate
circuit

Log this Workout

Day 3

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Locomotion Level 1	Locomotion Level 1 1 sets,	1		--		--:--	Dynamic Warm up
	Knee CAR	Knee CAR 1 sets,	1	--:--:--	--		--:--	Dynamic Warm up
	90:90 Hip Flips	90:90 Hip Flips 1 sets,	1		--		--:--	Dynamic Warm up
	SFT Knee Drivers	SFT Knee Drivers 1 sets,	1		--		--:--	Dynamic Warm up
	Rotational Squat	Rotational Squat 1 sets,	1		--		--:--	Dynamic Warm up
	Walking Airplane	Walking Airplane 1 sets,	1		--		--:--	Dynamic Warm up
	SFT Pivots	SFT Pivots 1 sets,	1		--		--:--	Dynamic Warm up
	8 Point Balance Reaches	8 Point Balance Reaches 1 sets,	1		--		--:--	Dynamic Warm up
	Wall Tibialis	Wall Tibialis 3 sets, 10 reps	3		10		--:--	Strength
	Banded TKE	Banded TKE 3 sets, 12 reps	3		12	--	--:--	Strength
Single Leg TKE
	Heels Elevated Goblet Squat	Heels Elevated Goblet Squat 3 sets, 8 reps	3		8	--	--:--	Strength
	Hamstring Walkout	Hamstring Walkout 3 sets, 10 reps	3		10		--:--	Strength
	3 Way Calf Raises	3 Way Calf Raises 3 sets, 10 reps	3		10		--:--	Strength
	CIB Lunge ISO	CIB Lunge ISO 2 sets, 00:01:00	2	00:01:00	--		--:--	Isometric
	Hamstring Bridge	Hamstring Bridge 2 sets, 00:01:00	2	00:01:00	--		--:--	Isometric
	Knee to Wall Ankle Flexion	Knee to Wall Ankle Flexion 1 sets,	1		--		--:--	Mobility
	Couch Stretch	Couch Stretch 1 sets,	1		--		--:--	Mobility
	Half Kneeling Quad: Hip Flexor Stretch	Half Kneeling Quad: Hip Flexor Stretch 1 sets,	1		--		--:--	Mobility

normal
superset
alternate
circuit

Log this Workout

Start This Plan

ACL RTP Phase 1

4 Weeks

ACL RTP Phase 1

4 Weeks

ACL RTP Phase 1

4 Weeks

Workout Goals

Workout Plan Navigation

Day 1

Day 2

Day 3