Knee Rebuild After ACL Tears — 4-Phase Program

by @no.acl.needed · No ACL Needed · 4 exercises · 8fps GIFs
Source reel
💡 How to follow: A knee-rebuild program that rebuilt the creator's knees after 3 ACL tears — organized into four phases: Isometric → Loading → Strength → Plyometrics, with four exercises each. Progress through the phases in order; each sequence primes the next.
1

Isometric Phase

Phase 1
On the mat
Isometric Phase

Isometric holds to re-establish control and tolerance at the knee before any movement load: reverse nordics, split-stance ISO, single-leg bridge ISO, and 90/90 holds.

  1. Reverse Nord — slow eccentric-minded hold
  2. Split Stance ISO — brace and hold
  3. SL Bridge ISO — single-leg glute bridge hold
  4. 90/90 Holds — hip/knee position control
2

Loading Phase

Phase 2
Bodyweight + light load
Loading Phase

Begin loading the knee with step-ups and pulses: knee pulses, Poliquin step, Patrick step, and weighted step.

  1. Knee Pulse — small controlled pulses
  2. Poliquin Step — controlled step-up pattern
  3. Patrick Step — cross-body step-up
  4. Weighted Step — add load as tolerated
3

Strength Phase

Phase 3
Barbell + dumbbell
Strength Phase

Full strength work for the posterior chain and quads: Zercher squat, tempo front squat, nordic curls, and RDLs.

  1. Zercher Squat — bar in the elbow crook, squat upright
  2. Tempo Front Squat — controlled eccentric
  3. Nordic Curls — hamstrings on an incline bench
  4. RDLs — hinge with a straight back
4

Plyometrics Phase

Phase 4
Box + jumps
Plyometrics Phase

Rebuild reactive power: pogos, assisted pogos, single-leg box jumps, and lateral drop jumps.

  1. Pogos — small rapid bounces
  2. Assisted Pogos — use a box for support
  3. SL Box Jump — single-leg onto the box
  4. Lateral Drop Jump — drop and land with control