ACL Injury / Repair Rehab – 3 Days, 12 Weeks
Rehab-U's 3-phase rehab program, from tissue healing to dynamic single-leg work
12
weeks
3
sessions/week
Three sessions a week for 12 weeks, in three 4-week phases: movement restoration, accumulation, then intensification.
What's inside?
This Rehab-U program follows a 3-phase periodization, 4 weeks each, after an anterior cruciate ligament (ACL) injury or reconstruction. Every session runs through 4 blocks: mobilization, activation, neuromuscular integration and strengthening integration, with tempo, sets, reps and rest set week by week.
The program comes from Rehab-U's Athletic Prehab certification, which teaches personal trainers and therapists to build structured, progressive programs for common sports injuries. See the exclusive offer
This information is meant to improve movement, not treat medical conditions. It is not a substitute for medical advice or treatment.
- Phase I – Tissue healing / fundamental movement restoration (weeks 1-4): knee extension, patellar glides, TKE, tibial anti-rotation, Bosu, partial-range squats with slow tempo.
- Phase II – Accumulation (weeks 5-8): TKE reverse step-up, single-leg Pallof press and ball slam, loaded lateral step-overs, lateral step-downs, bench glute raise.
- Phase III – Intensification (weeks 9-12): single-leg drop landings, lateral jumps, lunges with ball throw, reverse cross-body and backwards walking lunges, staggered RDL / Nordic.
- 3 sessions per week, with 1 rest day between sessions.
Which events does the sequence plan?
- Day 0ACL rehab – Phase I, week 1TrainingRepeats until day 4
- Day 7ACL rehab – Phase I, week 2TrainingRepeats until day 11
- Day 14ACL rehab – Phase I, week 3TrainingRepeats until day 18
- Day 21ACL rehab – Phase I, week 4TrainingRepeats until day 25
- Day 28ACL rehab – Phase II, week 5TrainingRepeats until day 32
- Day 35ACL rehab – Phase II, week 6TrainingRepeats until day 39
- Day 42ACL rehab – Phase II, week 7TrainingRepeats until day 46
- Day 49ACL rehab – Phase II, week 8TrainingRepeats until day 53
- Day 56ACL rehab – Phase III, week 9TrainingRepeats until day 60
- Day 63ACL rehab – Phase III, week 10TrainingRepeats until day 67
- Day 70ACL rehab – Phase III, week 11TrainingRepeats until day 74
- Day 77ACL rehab – Phase III, week 12TrainingRepeats until day 81
How does the weekly load evolve?
When would you start?
Who is it for?
People recovering from an ACL injury or reconstruction, cleared by their surgeon or physiotherapist. Coaches and therapists looking for a structured rehab template.
Who is it not for?
People in the immediate post-op period or without medical clearance. Not a substitute for care by a health professional.
What do you need before starting?
Medical clearance for active knee work. Equipment: band, Bosu, stability ball, box, bench, medicine ball.
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