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ACL Phase 1

by Theo L.

Program Description

Goal: Restore range of motion (ROM), activate stabilizing muscles (glutes, hamstrings, quads, foot muscles), and improve balance. Weekly Schedule (4x per week minimum)

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 15, 2025 04:32
  • Last Edited
    Jun 18, 2025 11:36

Summary

The ACL Phase 1 program is a focused, 4-week rehabilitation plan designed to help you regain strength and stability after an ACL injury. Committing to four days a week, you'll engage in targeted exercises such as Heel Slides, Quadriceps Sets, and Glute Bridges, all aimed at enhancing knee mobility and muscle control. This at-home program requires minimal equipment and emphasizes proper form and gradual progression, ensuring a safe and effective recovery journey. Get ready to rebuild your strength and confidence, step by step!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Slides
3
15 reps
-
2
Quadriceps Sets
3
15 reps
-
3
Terminal Knee Extensions
3
15 reps
-
4
Short Foot Exercise
3
15 reps
-
5
Toe Yoga
3
15 reps
-
6
Clamshells With Band
3
12 reps
-
7
Glute Bridges
3
15 reps
-
8
Side-Lying Hip Abduction
3
12 reps
-
9
Single-Leg Balance(Barefoot)
3
0.5 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Heel Slides
3 Sets
15 Reps
-
2
Quadriceps Sets
3 Sets
15 Reps
-
3
Terminal Knee Extensions
3 Sets
15 Reps
-
4
Short Foot Exercise
3 Sets
15 Reps
-
5
Toe Yoga
3 Sets
15 Reps
-
6
Clamshells With Band
3 Sets
12 Reps
-
7
Glute Bridges
3 Sets
15 Reps
-
8
Side-Lying Hip Abduction
3 Sets
12 Reps
-
9
Single-Leg Balance(Barefoot)
3 Sets
0.5 mins
-
Day 2
1
Heel Slides
3 Sets
15 Reps
-
2
Quadriceps Sets
3 Sets
15 Reps
-
3
Terminal Knee Extensions
3 Sets
15 Reps
-
4
Short Foot Exercise
3 Sets
15 Reps
-
5
Toe Yoga
3 Sets
15 Reps
-
6
Clamshells With Band
3 Sets
12 Reps
-
7
Glute Bridges
3 Sets
15 Reps
-
8
Side-Lying Hip Abduction
3 Sets
12 Reps
-
9
Single-Leg Balance(Barefoot)
3 Sets
0.5 mins
-
Day 3
1
Heel Slides
3 Sets
15 Reps
-
2
Quadriceps Sets
3 Sets
15 Reps
-
3
Terminal Knee Extensions
3 Sets
15 Reps
-
4
Short Foot Exercise
3 Sets
15 Reps
-
5
Toe Yoga
3 Sets
15 Reps
-
6
Clamshells With Band
3 Sets
12 Reps
-
7
Glute Bridges
3 Sets
15 Reps
-
8
Side-Lying Hip Abduction
3 Sets
12 Reps
-
9
Single-Leg Balance(Barefoot)
3 Sets
0.5 mins
-
Day 4
1
Heel Slides
3 Sets
15 Reps
-
2
Quadriceps Sets
3 Sets
15 Reps
-
3
Terminal Knee Extensions
3 Sets
15 Reps
-
4
Short Foot Exercise
3 Sets
15 Reps
-
5
Toe Yoga
3 Sets
15 Reps
-
6
Clamshells With Band
3 Sets
12 Reps
-
7
Glute Bridges
3 Sets
15 Reps
-
8
Side-Lying Hip Abduction
3 Sets
12 Reps
-
9
Single-Leg Balance(Barefoot)
3 Sets
0.5 mins
-