The ACL Rehab Guy

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The ACL Rehab Guy Specialist online ACL rehabilitation
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30/03/2026

Comment “QUADS” for my FREE ACL recovery guide

“You’ll never be the same after an ACL tear.

Yeah… we’ve heard that one too 👀

But guess what?

That mindset is outdated.

You don’t have to just “live with it.” You can rebuild, reload, and return stronger 💪
⠀
Let’s talk real rehab:
⠀
1️⃣ You’ve finished physio, but your leg still doesn’t feel right: weaker, unstable, not game-ready.

2️⃣ Confidence is low. You second-guess every cut, jump, or change of direction.

3️⃣ You’re stuck in limbo, cleared to return but scared you’ll re-injure it... again.

This is the exact situation almost 50% of ACLers find themselves in. And for most, their knee defines the rest of their active life.

But what the research shows is that with specialist rehab your liklihood of returning to sport safely massively increases.

What you actually need

✅ Targeted strength & power training: your ACL leg doesn’t just need healing, athleticism needs to be rebuilt.

✅ Movement retraining & return-to-play testing: Research backed metrics + sport specific guidance is what rebuilds confidence.

✅ A structured, progressive plan: not random workouts or “just get stronger.” You need strategy, not guesswork.
⠀
💥 The goal isn’t just to jog or walk pain-free.

It’s to cut hard, jump high, land strong, and trust your body again.
⠀
You’re not broken.

You’re rebuilding.

And with the right roadmap, you can go beyond where you were pre-injury.
⠀
Don’t settle for survival.

Train for performance.

Ready to prove the doubters (and maybe yourself) wrong?

Comment “QUADS” below and I’ll send you our free ACL rehab guide today - because your future active life deserves more than guesswork.

28/03/2026

Comment “KNEE” for my FREE ACL recovery guide

“You’ll never be the same after an ACL tear.

Yeah… we’ve heard that one too 👀

But guess what?

That mindset is outdated.

You don’t have to just “live with it.” You can rebuild, reload, and return stronger 💪
⠀
Let’s talk real rehab:
⠀
1️⃣ You’ve finished physio, but your leg still doesn’t feel right: weaker, unstable, not game-ready.

2️⃣ Confidence is low. You second-guess every cut, jump, or change of direction.

3️⃣ You’re stuck in limbo, cleared to return but scared you’ll re-injure it... again.

This is the exact situation almost 50% of ACLers find themselves in. And for most, their knee defines the rest of their active life.

But what the research shows is that with specialist rehab your liklihood of returning to sport safely massively increases.

What you actually need

✅ Targeted strength & power training: your ACL leg doesn’t just need healing, athleticism needs to be rebuilt.

✅ Movement retraining & return-to-play testing: Research backed metrics + sport specific guidance is what rebuilds confidence.

✅ A structured, progressive plan: not random workouts or “just get stronger.” You need strategy, not guesswork.
⠀
💥 The goal isn’t just to jog or walk pain-free.

It’s to cut hard, jump high, land strong, and trust your body again.
⠀
You’re not broken.

You’re rebuilding.

And with the right roadmap, you can go beyond where you were pre-injury.
⠀
Don’t settle for survival.

Train for performance.

Ready to prove the doubters (and maybe yourself) wrong?

Comment “KNEE” below and I’ll send you our free ACL rehab guide today - because your future active life deserves more than guesswork.

28/03/2026

Comment “QUADS” and I’ll send you my FREE ACL strength guide on how to get your quad strength back.

Lost the spring in your step after ACL injury?

The biggest reason athletes don’t return to sport is a lack of confidence,

But when we look closer this is often followed by a feeling of weakness, loss of explosiveness or a feeling that “my leg just isn’t what it used to be”

When I hear that I ask 3 questions

❌ What are your quad strength scores?

❌ Are you completing a structured plyometrics training plan?

❌ And if so are you doing more than just a few box jumps and hops ?

The last thing to come back after ACL injury is your explosiveness.. but we know not fully restoring it, is putting your knee at risk when returning to the high speed change of direction movements in sport.

But ACL rehab can be overwhelming

❌ How do I fit these into my program?

❌ Which exercises should I do?

❌ How do I safely progress them?

Are all questions I’m regularly asked.

The answer is, there is no magic “best” plyometric exercise..

Everyone needs different exercises at different times based on your individual recovery phase and goals

So if you feel like you’re randomly trying to add jumping exercises into your rehab from Instagram videos, you’re probably missing something. And right now you really have two options

1. Continue with the uncertainty and unstructured plan - IE stay in the same place, never returning to the same active lifestyle you love

OR

2. Take control of your rehab moving into the summer, get a rock solid support team, a structured, individualised plan and specific targets you can work towards and smash so you can have confidence you’re safe to return to your best!

And option #2 I can help with

I’ve already helped 200+ ACLers in the past 3 years

So if you are determined to return to the sports or activities you love in the next 12 months DM me “INTERESTED” to find out how we can work together to make that happen

27/03/2026

If you’re someone who values structure…

Who goes the extra mile when they have targets to hit…

And thrives when given a level of accountability…

How’s ACL Rehab working out for you?

Fed up by the lack of guidance?

Wanting to push it, but worried about making things worse?

Spending hours on Instagram, trying to find information your physio failed to provide?

Well…

You might have found your people at ​​ACL Rehab Online.

As your online ACL rehab specialist, I’m here to provide you with everything you need in your recovery…

I am here to make your recovery about coming back stronger than ever instead of just being able to walk normally again…

👋 Structure…

Wave goodbye to feeling lost and overwhelmed with our bespoke rehab plans.

Every step is mapped out for you, giving you a clear and easy-to-follow path to success.

👊 Targets…

Inside ​​ACL Rehab Online we believe in setting achievable goals that keep you motivated and focused.

Whether it’s increasing range of motion or regaining strength, we’ll work together to crush those milestones.

👀 Accountability…

No more flying blind.

Our support system keeps you on track and holds you accountable every step of the way.

But let’s talk about the here and now for a minute…

Maybe you’re currently feeling stuck with your rehab plan.

Lacking clarity…

And feeling like you’re going round in circles…

It’s all well and good to want to get to the top of the mountain…

But first, you have to know where the top of the mountain is, right?

So if you are feeling lost and struggling to know where to focus…

It’s time for a change, my friend.

Comment “knee” and I’ll send you my free recovery guide and what we can do to help.

26/03/2026

Comment “QUADS” for my NEW quad rebuild guide! ⬇️

Do you know what the most important thing in ACL recovery is?

It’s not running.

It’s not jumping.

It’s not “getting your confidence back”.

It’s your quads.

After surgery, your quads shut down fast.

They lose size.

They lose strength.

And for most people… they never fully come back.

Not because you’re lazy.

Not because you’re broken.

But because ACL rehab doesn’t teach you how to actually rebuild them.

So you end up:

• Hammering quad exercises that just irritate your knee

• Working hard but seeing minimal strength gains

• Doing more and more volume with less and less return

And this is the part no one tells you:

If your quads don’t return to the level your knee needs, everything else suffers.

Running never feels right
Jumping feels unstable
Confidence stays fragile
Re-tear rates go up
Long-term outcomes get worse

Most people think they’re “doing enough”.
They’re not.

Because unless you do very specific things, your quads will never rebuild to the level required for sport — no matter how long you train.

That’s why I filmed a brand-new training today breaking down:

• Why quads shut down after ACL surgery
• The biggest mistakes that stall progress
• How to rebuild real quad strength without extra gym time
• How to load your knee properly without flaring pain
• And how strong quads are what actually restore trust and confidence in your knee

If you want to:
✔ Pack muscle back onto your quads
✔ Get stronger without living in the gym
✔ Stop guessing if you’re doing enough
✔ And finally trust your knee again

👇
Comment QUADS and I’ll send it straight over.

24/03/2026

The first few weeks after ACL surgery are brutal.

COMMENT “MAP” FOR MY FREE ACL REBUILD ROADMAP TRAINING

You’re swollen, stiff, and frustrated.

You’re re-learning how to walk.

Every movement feels foreign. Every task takes 10x the effort.

You go from training like an athlete, to struggling to lift your leg off the bed.

And beneath all of that, the fear creeps in:

“What if I never get back?”

“What if this is permanent?”

“What if my best days are behind me?”

Because ACL injuries come with baggage.

You’ve heard the stories.

The ones where people never return to sport. The ones who suffer further injury. Who stall out. Who stay limited.

And when you’re stuck doing heel slides and quad sets, those stories feel like your reality.

But they don’t have to be.

We’ve seen something different, because we do things differently.

We’ve had so many athletes come back stronger than pre-injury.

Faster sprints. More force through the ground. Cleaner deceleration.

They return not just “cleared”, but confident, tested, and truly ready.

What’s the difference?

✅ Regular testing — quads, hamstrings, hops, symmetry

✅ Rehab progression that adapts to your actual numbers

✅ Strength programs designed for athletes, not checklists

✅ Clinical coaching that builds trust, accountability, and belief

✅ Transitions based on milestones, not guesswork or time

Early rehab feels slow. It feels like nothing is happening.

But it’s where everything starts.

The quiet work. The boring reps. The invisible effort.

That’s the foundation your comeback is built on.

And if you’re in it now, keep going.

You’re not stuck. You’re not broken. You’re just in the part that no one claps for.

Yet.

Get the right plan. Stick to the plan.

The stories you’ve heard don’t have to be yours.

If you’re in the early stages of your rehab journey, and struggling to work out what steps to take, I’ve put together a free ACL rehab guide that will show you exactly what we’ve done to help 200+ ACLers get back to what they love.

👇 Comment MAP for your free guide.

23/03/2026

Comment “KNEE” for my free KNEE Recovery guide👇

You don’t need to jump like this to ski again.

But your knee does need to be ready.

Most ACLers biggest worry is not falling over, it’s never trusting their knee to cope with the sport they love.

And the result, is quietly sitting out trips while friends and family head to the mountain.

That hesitation isn’t weakness.
It’s a capacity problem.

Here are the 3 things we’ve used to help 50+ ACL skiers return to the mountain with full confidence:

1️⃣ Testing (non-negotiable)
If you don’t know your quad strength scores or have clear return to ski benchmarks to aim for, you’re guessing.

That hesitation is your brain telling you’re not ready.
It doesn’t matter if it’s been 1, 2, 3 years since surgery, time means nothing without those scores showing you’re safe.

2️⃣ Structured strength and plyometrics(done properly)

• Open-chain quad work to rebuild true knee capacity
• Deceleration training to absorb force through turns and uneven snow
• Compound lifts for full-body resilience across long ski days

No random exercises. No “feel good” rehab.

3️⃣ Ankle strength (the missing link)

Weak ankles shift load into the knee.
Strong ankles reduce knee stress when conditions change.

So remember, you don’t need perfect knees to get back to the sport you love.

But you do need prepared ones.

👇
Comment QUADS for my free guide on exactly how we’ve helped 100+ ACL injured skiers rebuild full confidence and get back to the trips they love.

17/03/2026

Want the exact roadmap, used by 200+ athletes, to rebuild complete confidence in your knee and return to your sport in my New ACL Masterclass.

Comment “ROADMAP” below for the details ⬇️

The biggest reason athletes don’t return to sport after ACL injury isn’t just physical.

It’s confidence.

And confidence comes from clarity. Knowing exactly where you are, what you need to do, and what you’re working towards.

Sound familiar?

❌ No idea what strength targets you should be hitting

❌ No structured plan, just piecing it together as you go

❌ Unsure if you’re doing enough, or the right things, to actually get back

❌ That fear in the back of your mind. “what if I do it again?”

Whether you’re pre-op, fresh out of surgery, or deep into your rehab, this is the masterclass for you.

In this free live session I’m covering:

✅ How we’ve helped 200+ ACLers get back to sport with a clear, step-by-step plan

✅ How we prevent re-tears so you can return with full confidence

✅ The mistakes that cost athletes months (or years) of their recovery and how to avoid them

Wherever you are in your ACL journey, this is the plan you’ve been waiting for.

Comment ‘ROADMAP’ below and I’ll send the details straight to your DMs.

🗓️ TOMORROW 18 MARCH ⏰ 6PM UK / 2PM EST FREE & LIVE

13/03/2026

Get the exact roadmap, used by 200+ athletes, to rebuild complete confidence in your knee and return to your sport in my New ACL Masterclass.

Comment “ROADMAP” below for the details ⬇️

The biggest reason athletes don’t return to sport after ACL injury isn’t just physical.

It’s confidence.

And confidence comes from clarity. Knowing exactly where you are, what you need to do, and what you’re working towards.

Sound familiar?

❌ No idea what strength targets you should be hitting

❌ No structured plan, just piecing it together as you go

❌ Unsure if you’re doing enough, or the right things, to actually get back

❌ That fear in the back of your mind. “what if I do it again?”

Whether you’re pre-op, fresh out of surgery, or deep into your rehab, this is the masterclass for you.

In this free live session I’m covering:

✅ How we’ve helped 200+ ACLers get back to sport with a clear, step-by-step plan

✅ How we prevent re-tears so you can return with full confidence

✅ The mistakes that cost athletes months (or years) of their recovery and how to avoid them

Wherever you are in your ACL journey, this is the plan you’ve been waiting for.

Comment ‘ROADMAP’ below and I’ll send the details straight to your DMs.

🗓️ WEDNESDAY 18 MARCH ⏰ 6PM UK / 1PM EST FREE & LIVE

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