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Boosting Athletic Performance with Stronger Quads and Hamstrings
Boosting Athletic Performance with Stronger Quads and Hamstrings
Boosting Athletic Performance with Stronger Quads and Hamstrings
Program Overview
Strong, resilient quads and hamstrings are the foundation of speed, power, and injury resistance. This 8-week, lower-body performance program is designed to help athletes and active individuals build strength, improve knee and hip stability, and enhance overall athletic performance through smart, progressive training. Whether you’re returning from injury, looking to reduce your risk of ACL or hamstring issues, or simply want to move and perform better, this program delivers focused results without unnecessary fluff.
Reset + Rebuild
Boosting Athletic Performance with Stronger Quads and Hamstrings
Boosting Athletic Performance with Stronger Quads and Hamstrings
Designed for adults 50+ looking to improve longevity, posture, and movement confidence. Whether you’re getting back into fitness or starting for the first time in years, this low-impact, joint-friendly system builds your foundation the right way.
Virtual Coaching
Boosting Athletic Performance with Stronger Quads and Hamstrings
Virtual Coaching
During a virtual coaching call we guide the athlete through a personalized rehabilitation program. The call typically begins with a discussion about the patient's progress, pain levels, and any challenges faced since the last session.
ACL PHASE PROGRAMS
PHASE 1 ACL NEURO-CONTROL
Regain Neuromuscular Control by bringing symmetry between Quads/Hamstrings. This program has over 20 exercises that are required in the early stages of ACL Rehab. Use these exercises as a compliment to your physical therapy program or use these to create your own if you are no longer in physical therapy.
PHASE 2 Return to Running Progressions
Circle Running/Shuffling Improve Core Strength to decrease injury risk and increase athletic ability. Improve Quality of jumping, hopping, and bounding to decrease fear of re-injury. Teach Proper Deceleration mechanics to improve stopping and starting, which prepares for the next phase, change of direction. Use these exercises as a compliment to your physical therapy program or use these to create your own if you are no longer in physical therapy.
PHASE 3 ACL RUNNING + CHANGE OF DIRECTION
OVER 25 EXERCISES !!! Double Leg Jumping Progressions Single hops over small hurdle with double hop or straight reactive. Multidirectional Agility-Advanced Proprioceptive Training More EXPLOSIVE movements Track/Treadmill Workouts begin!!! Use these exercises as a compliment to your physical therapy program or use these to create your own if you are no longer in physical therapy.
PHASE 4 ACL R2P Participation + Skills
𝗥𝗲𝘁𝘂𝗿𝗻𝗶𝗻𝗴 𝘁𝗼 𝗦𝗽𝗼𝗿𝘁𝘀 𝗣𝗮𝗿𝘁𝗶𝗰𝗶𝗽𝗮𝘁𝗶𝗼𝗻 Advanced Strength Training Exercises Movement Skill Drills Track/Treadmill Workouts Designed Shuttle Runs Bi-Weekly Fitness Test
PHASE 5 ACL R2P + PERFORMANCE TRAINING
The goal here is to resist fatigue and be prepared for return to play. Advanced Strength Training Exercises Fitness Test Advanced Versions
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