You get 3, 30(ish) minute workouts designed to build stronger and more stable hips (which means this program also includes exercises for your core AND incorporates many single-leg balance drills). These workouts are carefully designed by a Doctor of Physical Therapy and can be modified to make them easier or harder based on your current fitness level.

You get 2 months of programming specific to strengthening the core which includes strengthening anything between your hips and your shoulders. Program is 3 days/week & each day will take approximately a hour to complete. The first 4 weeks will help you build a foundation and include more isolation work to ensure you are using the right muscles and getting the most out of the program. The program will change after the initial 4 week building phase and exercises the last 4 weeks will become more challenging as well as more functional to improve your core strength with everyday activities and sport.

You get 2 months of programming specific to strengthening the hip, knee and ankle to reduce anterior or medial knee pain caused by compensations and weakness in the lower body. Program is 3 days/week & each day will take approximately a hour to complete. The first 4 weeks will help you build a foundation and include more isolation work to ensure you are using the right muscles and getting the most out of the program. The program will change after the initial 4 week building phase and exercises the last 4 weeks will become more challenging as well as more functional to improve your single leg strength, balance and stability with both daily and recreational activities.

You get 2 months of programming specific to strengthening the shoulders, upper back and rotator cuff to improve your strength and stability in the overhead position. Program is 3 days/week & each day will take approximately a hour to complete. The first 4 weeks will help you build a foundation and include more isolation work to ensure you are using the right muscles and getting the most out of the program. The program will change after the initial 4 week building phase and exercises the last 4 weeks will become more challenging as well as more functional to improve your overhead shoulder strength and stability with daily or recreational activities - crossfit/weightlifting/powerlifting, etc.

THIS PLAN IS 32 WEEKS OF PROGRAMMING (approximately 7 months). Rehab programs for ACL reconstructions are extremely protocol driven, which basically means that the surgeons have restrictions and limitations and that means the first few months can be completed with a a program such as the one I have created: Disclaimer: ACL rehab is NOT easy, it's typically 4-5 days of week and is about a hour long, and will get harder and longer the further you get into the program. I have made it as simple and straightforward as possible and I know this program will work, as it works with all of my patients but you must be willing to DO THE WORK and put in the time. Each phase is roughly 4-6 weeks and the programming is based on tissue healing and post-surgical rehab protocols (this follows all standard precautions and normal timelines). Each phase is broken down as follows: -Swelling control, range of motion, basic hip, knee and ankle strengthening -Progressive hip/leg/core strengthening, balance, begin functional movement patterns -Progressive single leg strengthening, single leg balance -Double leg plyometrics initiated, progressive strengthening of hips, knees, ankles, core -Single leg plyometrics initiated, continuing to strengthen core, hips, knees and ankles -Multidirectional plyometrics, multidirectional closed chain strengthening, etc. -This will take you all the way until the "sport specific rehab phase", which at that time, I highly recommend you get with a sports performance coach or sports physical therapists to really begin integrating back more sport-specific aspects to get you back to your sport-which is typically safe to do around 9-12 months after date of surgery but really varies person to person and is largely dependent on what sport you participate in and how prepared you are to begin progressing back to practices. (I highly recommend going to someone local for this portion, as I cannot tell if you are ready based on numbers or what you say without seeing how you look, move, etc.) Program is 3 days/week & each day will take approximately a hour to complete, but will take longer as you progress through the phases and the later phases may take 2 hours to complete with rest.

You get 2 days of programming each week specific to the glutes/booty/hips. The exercises change every 4 weeks so you get a new (and harder) plan every month. This is a 3 month plan and workouts take roughly 1 hour to 1 1/2 hours to complete depending on workout.

You get 1 core training program, 1 hip training program and 1 shoulder training program each week. Training programs change every 4 weeks and get progressively harder as your strength and stability improves. This is a 3 month plan and each workout takes anywhere from 1 hour to 1 1/2 hours to complete depending on the workout.