ACL recovery + fukl boddy workout - Gym

Week 1-4- Power Development and Dynamic Stability:
Regain full strength, stability, mobility, and power, progressing toward a full return to athletic activities. Mixed with full body weight program.

Frequency: 4 sessions per week, increasing plyometrics and intensity.

Goals: Begin low-impact plyometric movements and build endurance.

Week 4-8
Agility, Speed, and Return-to-Sport Preparation
Frequency: 5 sessions per week, including higher-impact drills, simulated sports moves, and agility training.

Goals: Prepare for running, agility, and return-to-sport movements.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Box Jump

Lat Pulldown

Lateral Lunge (Weighted)

Bench Press (Barbell)

Ladder Drills

Overhead Press (Dumbbell)

Pogo Hop

Seated Row (Cable)

Lateral Jump

Russian Twist (Dumbbell)

Plyometrics and Agility

Skull Crusher

Single Leg Deadlift

Wood Chop

Dynamic Side Plank

Med Ball Slam

Side Crunch (Cable)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Core and Stability

Stretching

Mobility and Recovery

Squat (Barbell)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Chin-Up (Weighted)

Pull-Up (Weighted)

Dip (Weighted)

Push Up (Weighted)

Hanging Toes To Bar

Lower Body Power and Strength

Skater Hop

Bulgarian Split Squat (Barbell)

Pistol Squat

Hip Thrust (Machine)

Single Leg Romanian Deadlift

Swim

Chin-Up (Bodyweight)

Pull-Up (Bodyweight)

Push Up

Dip (Bodyweight)

Single Leg Press

Hanging Leg Raise

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