ACL Session

ACL Lower Body Strength A

45-minute gym session

Goal
posterior-chain strength and low-impact conditioning
Duration
45 minutes
Format
Phone-first plan

Motivation Focus

Keep it simple, controlled, and confidence-building.

Watch For

  • Stop if the left knee feels unstable or sharp at the joint line.
  • Back off if swelling is higher than your recent normal afterward.

Session Notes

  • Controlled tempo beats chasing load.
  • Log pain, swelling, confidence, and motivation afterward.
1

Barbell Hip Thrust

4 sets · 8 reps · 90s rest · moderate
favorablepowerliftingbarbell
Library match: Barbell_Hip_Thrust
Sets
4
Reps
8
Rest
90s
Load
moderate
Barbell Hip Thrust illustration 1Barbell Hip Thrust illustration 2

Posterior-chain emphasis with lower rotational stress.

  • Drive through the heels.
  • Stop 2 reps before form degrades.

If This Is Taken

Keep the same prescription clarity.

Barbell Glute Bridge alternative image

Barbell Glute Bridge

barbell · powerlifting
Swap
Sets
4
Reps
8
Rest
90s
Load
moderate

Use this if the hip thrust setup is busy.

2

Ball Leg Curl

3 sets · 10 reps · 60s rest · bodyweight
favorablestrengthexercise ball
Library match: Ball_Leg_Curl
Sets
3
Reps
10
Rest
60s
Load
bodyweight
Ball Leg Curl illustration 1Ball Leg Curl illustration 2

Hamstring work with controlled knee loading.

  • Keep hips up through the rep.
  • Reduce range if the knee feels irritable.

If This Is Taken

Keep the same prescription clarity.

Glute Ham Raise alternative image

Glute Ham Raise

machine · powerlifting
Swap
Sets
3
Reps
8
Rest
75s
Load
bodyweight or assisted

Use this if no exercise ball is available.