MUST READ

First, save this program because email will delete after 30

days.

Equipment
Not much equipment is needed but I will put a link into getting
the few things that you will need

Foam roller- foam roller

Band-band

You do not have to use these exact models, as long as it is

similar.

Garcia Effect
If you have been sent this program it is because YOU have
made the decision to take your wrist health to the NEXT LEVEL.
You understand how important it is to your health, life, and
performance to take care of your wrists. Whether it be in the
realm of athletics or just living your everyday life. I want to start
off by saying how excited I am to have you as a #GarciaEffect
athlete and how I look forward to continuing our relationship in
the future. My job is to guide, if you can follow my guidance,
you will achieve the results you are looking for! I am very
excited and enthusiastic to have you with me, and I know
you’re going to kick this programs ass!
What is REHAB?
I want to start by saying this should NOT take over your knee
rehab if you’re currently going through a rehab protocol, a
proper rehab proves requires in person attention and
examination, one that cannot be done through the internet. If
you have been dealing with chronic pain or have done surgery I
suggest you visit a certified rehab practitioner in person.

BUT, in this program you’re going to find exercises and

techniques I use with my athletes and in my rehab practices to
ensure my athletes knees are BULLETPROOF.

Exercises
I have made sure that ever exercise has a video attached
showing you how to do them correctly. My email is
luisgarcia02424@gmail.com, my Instagram is –
Garcia_Effect_official I would greatly appreciate feedback it
helps me update my programs more towards what you guys
want! Thank you so much and I’m excited to have you as a
#GarciaEffect athlete!

All exercises should be progressed and weight can be added if

they are mastered or don’t bring up symptoms/pain.

JOINT HEALTH & RECOVERY

This program is not easy and is very strenuous on the lower body, to
avoid joint pain and maintain proper energy and recovery I recommend
every athlete using this program be also taking the proper supplements
from @athletesperformancelabs which can also be found on
GarciaEffectofficial.com , along with other rehab programs that can be
done in conjunction with this one.
Week 1 day 1
Exercise Sets Reps Video
Eccentric 6 12 eccentric
Squat sqaut

Towel leg 4 12 towel ext

extension

Quad 4 30s quad

stretch stretch

Heel taps 4 12 Heel taps

One legged 4 20 balance

balance switches
switches
Week 1 day 2
Exercise Sets Reps Video
Eccentric 6 12 eccentric
lunge lunge

Quadruped 4 12 quad plank

plank

IT band 4 10 each leg IT band

Foam foam roll
rolling
Step off 4 12 step off
push back push back

Single leg 4 20 single RDL

rdl
Week 2 day 1
Exercise Sets Reps Video
Eccentric 6 12 eccentric
pistol squat pistol

Eccentric 6 12 eccentric
Bulgarian bulgarian

Hip flexor 4 30s hip flex

stretch stretch

Drop 4 12 drop
landing landings

TKE knee 4 20 tke ext

extension
Week 2 day 2
Exercise Sets Reps Video
isometric 6 12 iso squat
Squat

Isometric 4 12 iso leg ext

Towel leg
extension
Couch Quad 4 30s couch quad
stretch

Heel taps 4 12 Heel taps

One legged 4 20 star drill

balance star
drill
Week 3 day 1

Exercise Sets Reps Video

isometric 6 12 iso lunge
lunge

Isometric 4 12 iso quad

Quadruped plank
plank
IT band 4 15 each leg IT band
Foam foam roll
rolling
Isometric 4 12 iso heel tap
Heel tap

Single leg 4 20 iso RDL

isometric
rdl
Week 3 day 2
Exercise Sets Reps Video
pistol squat 6 12 pistol

Isometric 6 12 iso
Bulgarian bulgarian

Standing 4 30s standing

Hip flexor hip flex
stretch
1 leg Drop 4 12 1 leg
landing landing

TKE knee 4 20 tke ext

extension
Week 4 day 1

Exercise Sets Reps Video

Eccentric 6 12 eccentric
Squat sqaut

Towel leg 4 12 towel ext

extension

Quad 4 30s quad

stretch stretch

Heel taps 4 12 Heel taps

One legged 4 20 balance

balance switches
switches
Week 4 day 2
Exercise Sets Reps Video
Eccentric 6 12 eccentric
pistol squat pistol

Eccentric 6 12 eccentric
Bulgarian bulgarian

Hip flexor 4 30s hip flex

stretch stretch

Drop 4 12 drop
landing landings

TKE knee 4 20 tke ext

extension