Prep Performance Center

A new 2026 study by Breed R, et al. helps us quantify exactly how different movements challenge the muscle. Sprinting demands high force in a lengthened position, and simply measuring muscle activation does not capture that full picture.

The Takeaways:

Foundation: Barbell Hip Thrusts offer the lowest force and stretch, making them a great early option.

Mid-Stage: Nordic Curls and Hamstring Sliders provide high force with low stretch.

Peak Performance: Barbell RDLs and Single Leg Elevated Bridges deliver both high force and high stretch.

Your hips are the powerhouse of your body. When we focus on strengthening them appropriately, we unlock your ability to move with power and precision.

Stop guessing with your programming. Proper exercise selection and progression depend on volume, velocity, and the individual athlete.

Click the link in our bio to book the FREE 15 minute professional consultation and let’s build your foundation together.

Phase 4 ACL rehab:

• Resisted lateral bounding
• Weighted single leg squats
• Resisted high knees (running form)
• Box step-off with lateral jump

Ready to take the next step in your recovery and return to sport with confidence?

Book your Return-to-Performance Assessment today
Call (773) 609-1847 or message us to get started

Comment “GUIDE” and I’ll send this free ACL rehab guide straight to your inbox

Ever wonder why your athlete looks like a powerhouse in training but suddenly tightens up when the game starts?

You see it all the time. Sharp, confident, and fluid in practice… then hesitant and playing it safe when it actually counts.

Here’s the truth. It’s usually not a confidence issue.

It’s how the brain responds to pressure.

When the stakes feel higher, focus narrows. Instead of reacting freely, they start overthinking. And when that happens, they lose access to the skills they’ve already built.

So what can you do?

Give them one simple action focus before the game.

Not “play well.”
Not “do your best.”

Something physical and specific:
• Quick feet on every turn
• Eyes locked on the target
• Strong first step every time

This shifts their brain out of overthinking and back into movement.

Less pressure. More flow. Better performance.

Ready to help your athlete play with freedom again?

👇 Comment PERFORM and I’ll send you the mental reset we use to get athletes back in the zone!

Your knee feels weak, walking feels awkward, and every step makes you question if you’re doing rehab the right way.

This stage of ACL rehab is where confidence starts to come back.

These early exercises are not just “basic rehab.”
They build the foundation for stronger walking, better quad activation, calf strength, and safe movement patterns that prepare you for the next phase.

Here’s what we’re focusing on:
• Curb training for safe step mechanics
• Step-through WBAT training for proper walking pattern
• Double leg heel raises for calf strength and lower leg stability
• Straight leg raise with quad set and brace for VMO activation and quad control

The goal in early ACL rehab is not speed. It’s quality.

If your foundation is weak, every later phase becomes harder.

At PREP Performance Center, we help athletes recover with a clear plan from surgery to full return to sport—without the guesswork.

Book your ACL rehab evaluation today.
📍 Chicago & Niles
📞 (773) 609-1847
🔗 Link in bio