ACL Rehab - 2 Days

ACL Rehab - 2 Days

Follow the exact program I used to recover from ACL surgery.

Introducing my new ACL Rehab Training Program designed to guide you back to full strength. 💪 Whether you're recovering from surgery or preventing future injuries, my program focuses on targeted exercises to rebuild strength, muscle and confidence. 🌟 Trust the process, embrace the progress.

Goal:
Gain Muscle
Weight Lifting, Rehab, Sports, Lower Body
8 weeks program 2 days/week 45-60 mins
Level:
All Levels
Goal:
Gain Muscle
Weight Lifting, Rehab, Sports, Lower Body
8 weeks program 2 days/week 45-60 mins
Level:
All Levels
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About the program

This is my FULL ACL Rehab training program which I have been executing from around 3 months post op. It is primarily quad focused, but also includes some work for the hamstrings, glutes and calves. It consists of two lower body sessions per week, with the main focus being on building muscle mass and strength. Disclaimer: Toby Clements is not a doctor or physiotherapist. The information provided is for informational purposes only and should not be considered medical advice. Please consult with a qualified healthcare professional before making any changes to your fitness or recovery routine. Your health and well-being are important, and personalized guidance from a medical expert is essential for making informed decisions.

    The Workouts

    Lower Body @ 4 RIR
    Lower Body @ 4 RIR
    5.0
    Lower Body @ 4 RIR
    Lower Body @ 4 RIR
    5.0
    Lower Body @ 3 RIR
    Lower Body @ 3 RIR
    5.0
    Lower Body @ 3 RIR
    Lower Body @ 3 RIR
    5.0
    Lower Body @ 2 RIR
    Lower Body @ 2 RIR
    5.0
    Been following the program and my quad is finally starting to come back!!
    Carrie
    Feeling so much stronger! The single leg stuff really makes it harder.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App features

    Reminders
    Set workout reminders to stay on track!
    Video Workouts
    Easy-to-follow videos for every workout in the program.
    Lifetime Access
    Once you purchase, you own the program forever!
    Streaks
    Complete at least one workout every week to get a streak!
    Favorites
    Save your favorite workouts with the click of a button.
    Stream Anywhere
    Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Toby Clements

    Online personal trainer

    Hey, I’m Toby! I’m an Online Fitness Coach & Qualified Personal Trainer. I also spent 8 years as a Professional Wrestler, taking me all over the world! With a hybrid training approach that encompasses bodybuilding, powerlifting, running and more. I continuously push my physical limits and try to inspire others to do the same. Whether it's guiding clients towards their fitness goals, captivating audiences with my performances in the wrestling ring, or leveraging technology to reach and empower individuals through online coaching, I am driven by a genuine passion for helping others unlock their full athletic potential. With my expertise, enthusiasm, and commitment to constant growth, I am here to support, motivate, and transform lives through the power of fitness. So, let me share a bit about my journey. I recently went through ACL and meniscus surgery, and it’s been quite a ride. But hey, it didn't knock me down for good, and now I'm more fired up than ever to inspire you. I want you to know that setbacks don't define you; they're just stepping stones to an incredible comeback. I'll support you, push you, and remind you that you have the strength to bounce back and shine brighter than ever. Together, let's rock our fitness journeys like the champions we are!

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Toby will be right there to cheer on you.

    Frequently asked questions

    How many training sessions per week is the program?
    It’s 2 days per week. 2 lower body sessions.
    What is RIR?
    RIR is a method to measure the intensity of a lift by describing how many more repetitions you could perform before technical failure (an inability to perform the lift with good form). So if the RIR is 2, for example. That means you could only do 2 more reps before failure. So you would stop the set there, with 2 in reserve.
    Will this program make me stronger?
    Yes, it will. Although it is not a specific strength program, it is a muscle gain program.
    Can I repeat this program?
    Yes, it is repeatable. It is one full mesocycle of training. You perform 7 weeks of progressive training, followed by a Deload week. So you could run this multiple times over.
    What do I need to participate?
    You need a gym membership that has standard workout equipment. A positive attitude and dedication to the program!
    Can I do this program after ACL surgery?
    You should be following the guidance of your physiotherapist to make sure you are clear to do certain exercises and movements. So make sure you are clear to perform these movements safely by the guidance of a professional before attempting.
    Do I train both legs or just my ACL repaired leg?
    You want to train both legs. Start with your weaker leg, then match whatever you did with your other leg.

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