# 4HUNDRED

> Rehab to return to sport

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- [Home](https://4hundred-lk.com/): Welcome to 4Hundred Rehab to return to sport Reach your fitness goals with personalized training. Lose weight, build muscle, and improve your health with expert guidance every step of the way. Why people loves us Personalized ProgramsTraining plans tailored to your goals and fitness level. Expert GuidanceCertified trainer providing support every step of the way.
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- [Phase 1 - Restore](https://4hundred-lk.com/phase-1-restore/): Phase 1 – Restore | Training Program Online Training Program Phase 1 – Restore Foundation phase focused on mobility, stability, and strength. Build the base that everything else depends on. 4 weeks 12 sessions 3 days / week Beginner-friendly 3 sessions completed 25% 12Total sessions 3Days / week 4Weeks 25%Complete About this phase Program Overview
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## Products

- [Phase 1 - Restore](https://4hundred-lk.com/register/phase-1-restore/): Phase 1 - Restore Restore to rebuild mobility, activate key muscles, and create a strong foundation for the next phases.
- [Foundation](https://4hundred-lk.com/register/foundation/): Foundation Restore to prepare by reducing pain, improving mobility, and activating key muscles to build the foundation for safe movement and progression.
- [Phase 2 - Rebuild](https://4hundred-lk.com/register/phase-2-rebuild/): Phase 2 - Rebuild Rebuild to return by developing single-leg control, rotational stability, and landing capacity for higher-level movement.
- [Monthly Membership](https://4hundred-lk.com/register/monthly-membership/): Monthly Membership Get full access to the gym with a flexible and simple membership. Train at your own pace, use all available equipment, and stay consistent with your fitness routine. Suitable for all levels.
- [4 Full Lower Body Workouts](https://4hundred-lk.com/register/4-full-lower-body-workouts/): 4 Full Lower Body Workouts Strengthen, stabilize, and build resilience in the lower body with progressive resistance, single-leg control, and posterior chain emphasis.
- [Return to Sport](https://4hundred-lk.com/register/return-to-sport/): True RTS is a systems decision, not a symptom decision.

## Lessons

- [Day 1 – Strength & Mobility](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-1-strength-mobility/): Day 1 – Strength & Mobility 1). Release Protocol Use a foam roller to release muscle tension and prepare your body for the session.This short routine includes 4 simple exercises that help improve mobility, increase blood flow, and reduce stiffness before training. Perform each movement slowly and focus on controlled breathing. 2). Side Plank Perform
- [Day 1 – Strength & Mobility](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-1-strength-mobility-2/): Day 1 – Strength & Mobility 1). Release Protocol Use a foam roller to release muscle tension and prepare your body for the session.This short routine includes 4 simple exercises that help improve mobility, increase blood flow, and reduce stiffness before training. Perform each movement slowly and focus on controlled breathing. 2). Side Planks Perform
- [Day 1 – Strength & Mobility](https://4hundred-lk.com/courses/foundation/lessons/day-1-strength-mobility-4/): Day 1 – Strength & Mobility 1). Release Protocol Use a foam roller to release muscle tension and prepare your body for the session.This short routine includes 4 simple exercises that help improve mobility, increase blood flow, and reduce stiffness before training. Perform each movement slowly and focus on controlled breathing. 2). Side Plank Perform
- [Day 1 – Lower Body Activation](https://4hundred-lk.com/courses/foundation/lessons/day-1-lower-body-activation-2/): Day 1 – Lower Body Activation 1). Release Protocol Use a foam roller to release muscle tension and prepare your body for the session.This short routine includes 4 simple exercises that help improve mobility, increase blood flow, and reduce stiffness before training. Perform each movement slowly and focus on controlled breathing. 2). Gluteus Activation Perform
- [Day 3 – Lower Body Activation](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-3-lower-body-activation/): Day 1 – Lower Body Activation 1). Release Protocol Use a foam roller to release muscle tension and prepare your body for the session.This short routine includes 4 simple exercises that help improve mobility, increase blood flow, and reduce stiffness before training. Perform each movement slowly and focus on controlled breathing. 2). Gluteus Activation Perform
- [Day 1 – Lower Body Activation](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-1-lower-body-activation/): Day 1 – Lower Body Activation 1). Release Protocol Use a foam roller to release muscle tension and prepare your body for the session.This short routine includes 4 simple exercises that help improve mobility, increase blood flow, and reduce stiffness before training. Perform each movement slowly and focus on controlled breathing. 2). Gluteus Activation Perform
- [Day 3 – Tempo Strength](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-3-tempo-strength/): Day 3 – Tempo Strength 1). Tempo Squat Perform 3 sets of 8 repetitions (4 seconds down).Improves strength, control, and movement quality. 2). Squat to Row Perform 3–4 sets of 10–12 repetitions.Combines lower and upper body strength with coordination. 3). ITY Perform 3–4 sets of 10–12 repetitions.Strengthens shoulders and improves posture. 4). Split Squat Hold
- [Day 3 – Tempo Strength](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-3-tempo-strength-2/): Day 3 – Tempo Strength 1). Tempo Squat Perform 3 sets of 8 repetitions (4 seconds down).Improves strength, control, and movement quality. 2). Squat to Row Perform 3–4 sets of 10–12 repetitions.Combines lower and upper body strength with coordination. 3). ITY Perform 3–4 sets of 10–12 repetitions.Strengthens shoulders and improves posture. 4). Split Squat Hold
- [Day 2 – Tempo Strength](https://4hundred-lk.com/courses/foundation/lessons/day-3-tempo-strength-4/): Day 3 – Tempo Strength 1). Tempo Squat Perform 3 sets of 8 repetitions (4 seconds down).Improves strength, control, and movement quality. 2). Squat to Row Perform 3–4 sets of 10–12 repetitions.Combines lower and upper body strength with coordination. 3). ITY Perform 3–4 sets of 10–12 repetitions.Strengthens shoulders and improves posture. 4). Split Squat Hold
- [Day 2 – Tempo Strength](https://4hundred-lk.com/courses/foundation/lessons/day-3-tempo-strength-3/): Day 3 – Tempo Strength 1). Tempo Squat Perform 3 sets of 8 repetitions (4 seconds down).Improves strength, control, and movement quality. 2). Squat to Row Perform 3–4 sets of 10–12 repetitions.Combines lower and upper body strength with coordination. 3). ITY Perform 3–4 sets of 10–12 repetitions.Strengthens shoulders and improves posture. 4). Split Squat Hold
- [Day 1 – Stability & Core](https://4hundred-lk.com/courses/foundation/lessons/day-2-stability-core-3/): Day 2 – Stability & Core 1). Quadruped Hold Hold for 1 minute, 3 sets.Enhances core stability and coordination. 2). Single Leg Reach to Cones Perform 3–4 sets of 8–10 repetitions per leg.Improves balance, control, and stability. 3). Side Lateral Step Down Perform 3 sets of 8–10 repetitions.Strengthens legs and improves knee stability. 4). Spine
- [Day 2 – Mobility + Activation](https://4hundred-lk.com/courses/foundation/lessons/day-3-mobility-activation-2/): Day 3 – Mobility + Activation 1). Release Protocol Use a foam roller to release muscle tension and prepare your body for the session.This short routine includes 4 simple exercises that help improve mobility, increase blood flow, and reduce stiffness before training. Perform each movement slowly and focus on controlled breathing. 2). Hip Mobility with
- [Day 2 – Ankle Work](https://4hundred-lk.com/courses/foundation/lessons/day-2-ankle-work-4/): Day 2 – Ankle Work 1). Ankle Mobility Perform 3–4 sets of 10–12 repetitions.Improves ankle flexibility, stability, and range of motion. 2). Elastic Band Around Ankle Perform 3 sets of 15 repetitions.Strengthens the ankle and improves stability using controlled resistance. 3). Tibialis Raises Perform 4 sets of 12 repetitions.Enhances ankle flexibility and range of motion.
- [Day 1 – Posture / Trunk Stability / Hip Strength](https://4hundred-lk.com/courses/foundation/lessons/day-1-posture-trunk-stability-hip-strength-2/): Day 1 – Posture / Trunk Stability / Hip Strength 1). Deep Neck Flexor Activation — 3 × 10–12 — Rest 30–45s 2). Quadruped — 3 × 8–10/side — Rest 30–45s 3). Serratus Anterior Activation — 3 × 10–12 — Rest 30–45s 4). Single-Leg Hip Thrust — 3–4 × 8–10/side — Rest 45–60s 5). Spine
- [Day 4 - Core Stability, Hip Control & Oblique Strength](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-4-core-stability-hip-control-oblique-strength/): Day 4 - Core Stability, Hip Control & Oblique Strength 1). Modified Clamshells — 2–3×12/Side 2). Alternating Bird Dog — 2–3×8/Side 3). Dead Bug with Band — 3×8–12/Side 4). Plank to Rotational Reach-Through — 2–3×6/Side 5). Side Plank — 3×20–30Sec/Side 6). Hanging Hip Flexor Raises — 2–3×10–10 7). Oblique Crossovers — 2x10/Side 8). Toe Touches
- [Day 3 - Posterior Chain Control, Hip Flexion & Lateral Stability](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-3-posterior-chain-control-hip-flexion-lateral-stability/): Day 3 - Posterior Chain Control, Hip Flexion & Lateral Stability Begin with the hamstring, TFL, and glute release protocol (see video). 1). Hip Thrust — 4×8 2). Back Lunge — 3×8/Side 3). Single-Leg Romanian Deadlift — 3×8/Side 4). Single-Leg Hip Thrust — 3×8/Side 5). Standing Band Hip Flexion — 2–3×10/Side 6). Copenhagen Plank —
- [Day 2 - Hamstring Strength & Resilience Block](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-2-hamstring-strength-resilience-block/): Day 2 - Hamstring Strength & Resilience Block 1). Kettlebell Swings — 3×12 2). Nordic Hamstring Curls — 3×4–6 3). Swiss Ball Hamstring Curls — 3×10 4). Hamstring Walkouts — 2–3×6–8 5). Isometric Hamstring Curl Hold — 2-3×20–30s 6). Bridge Hold with Alternating Leg March — 2–3×8/Side
- [Day 1 — Foot-Ankle Control + Lower Leg Stability](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-1-ankle-work/): Day 1 — Foot-Ankle Control + Lower Leg Stability 1). Ankle Mobility Drill — 2 x 8/side 2). Banded Ankle Mobilization — 2 x 8/side 3). Tibialis Raises — 3 x 12–15 4). Ankle Resistance Band Strengthening — 2–3 x 12/side 5). Single-Leg Stand — 3 x 20–30 sec/side Hold for 3 sets of 30–45
- [Day 4 - Glute Activation, Lateral Control & Core Stability](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-4-glute-activation-lateral-control-core-stability/): 1. Single-Leg Hip Thrust with Dumbbell Press — 3 x 8/side 2. Glute Medius Band Activation (Ball on Wall) — 2–3 x 12/side 3. Lateral Lunge with Hip Band — 3 x 8/side 4. Stability Ball Hip Thrust — 3 x 10 5. Single-Leg Squat (Goblet Hold) — 3 x 6–8/side 6. Quadruped Knee Extension
- [Day 3 - Posterior Chain Strength & Single-Leg Control](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-3-posterior-chain-strength-single-leg-control/): 1. Trap Bar Deadlift — 4 x 6 2. Single-Leg Kettlebell Romanian Deadlift — 3 x 8/side 3. Bulgarian Split Squat — 3 x 8/side 4. Dumbbell Step-Ups — 2–3 x 8–10 5. Hanging Band-Assisted Knee Tucks — 3 x 8/side
- [Day 2 - Lower Body Strength & Hamstring Focus](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-2-lower-body-strength-hamstring-focus/): 1. Barbell Hip Thrust — 4×8 2. Bench-Assisted Single-Leg Squat — Slow lower until hips touch bench, 3×6-8/Side 3. Dumbbell Split Squat — Slightly heavy, tempo 3s down / 1s up, 3×8/Side 4. Swiss Ball Hamstring Curl Complex — 3x10 5. Heels-Elevated (Platz) Squat — Slow tempo, 3×10 6. ⁠Side Plank — 2–3 x 20–30
- [Day 1 - Unilateral Control & Hip Stability](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-1-unilateral-control-amp-hip-stability/): Choose a load that matches how you feel today. 1. Back Lunges — Barbell or dumbbells, 3×8/Side 2. Staggered-Stance Romanian Deadlift — Tempo 3s down / 1s up, 3×8/Side 3. Goblet Squat — Kettlebell at chest, tempo 3s down / 1s up, 3×10 4. Standing Hip Internal Rotation (Controlled) — 2-3×10/Side 5. Rotational Back Lunge
- [Day 1 - Tissue Prep, Mobility & Posterior Chain Strength](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-1-tissue-prep-mobility-posterior-chain-strength/): 1. Foam Roll Protocol (TFL, IT Band, Glutes) — 1–2 roundsSlow pressure. Breathe and relax. Reduce tone, do not force it. 2. Hamstring Release — 1–2 roundsPause on tight spots. Keep pressure tolerable. Prepare tissue for movement. 3. Spine Mobility (Thoracic Focus) — 2×6–8Move segment by segment. Do not force range. 4. Hip Mobility —
- [Day 2 - Adductor Mobility, Lateral Strength & Pelvic Control](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-2-adductor-mobility-lateral-strength-pelvic-control/): 1. Half-Kneeling Adductor Mobility — 2×6-8/SideStay tall. Open the hips without leaning the trunk forward. 2. Quadruped Adductor Rockback with Lift-Off — 2×6–8/SideSlow rock back, brief pause, controlled foot lift. Focus on groin length and control. 3. Copenhagen Hold (Bench) — 3×15-20Sec/SideLift with control. Pause at top. Keep pelvis from rotating. 4. Side-to-Side Lateral Shift
- [Day 3 - Upper Body Integration, Trunk Control & Postural Strength](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-3-upper-body-integration-trunk-control-postural-strength/): 1. Deep Neck Flexor Activation — 2–3×10Gentle chin tuck. No upper trap compensation. Slow tension. 2. I–T–Y Raises — 2–3×8 each positionReach long. Shoulders down. Scapular control over momentum. 3. Wall-Supported Calf Raises — 3×12Full range. Pause at top. Controlled lowering. Pressure through big toe. 4. Back Lunge to Lat Pulldown — 3×8/SideControlled step back.
- [Day 1 – Posterior Chain + Knee Control](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-1-posterior-chain-knee-control/): 1. Hamstring Curl — 3×10 2. Hip Thrust — 4×8 3. Quadruped to Full Knee Extension — 2-3×8/Side 4. Romanian Deadlift (RDL) — 3×8 5. Wall L-Sit with Ankle Weight — 2-3×30Sec 6. Weighted Clamshells — 2-3×12/Side
- [Day 2 – Core / Hip Flexors / Adductors / Lower Leg](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-2-core-hip-flexors-adductors-lower-leg/): 1. Ankle Work — 2x8/Side 2. Calf Raises Against Wall — 3x12-15 3. Copenhagen — 2-3x15-20Sec/Side 4. Dead Bug — 3x8/Side 5. Hip Flexor Stretch — 2×30Sec/Side 6. Kettlebell Swings — 3×12 7. Loaded Half-Kneeling Adductor — 2-3×8/Side 8. Modified Hip Flexor Activation — 2-3×10/Side
- [Day 3 – Mobility / Activation / Single-Leg Strength / Landing Mechanics](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-3-mobility-activation-single-leg-strength-landing-mechanics/): 1. Foam Roll Protocol — 1 round 2. Hamstrings Release Protocol — 1 round 3. Spine Mobility — 2×6 4. Hip Mobility — 2x6 5. Glutes Activation — 2x12 6. Single-Leg Hip Thrust — 3x8/Side 7. Back Lunges — 3x8/Side 8. Dumbbell Step Up — 3x8/Side 9. Split Squat Iso + Lat Pull Down —
- [Day 4 – Knee Control / Foot-Ankle Work / Lateral Stability / Upper Support](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-4-knee-control-foot-ankle-work-lateral-stability-upper-support/): 1. Adductor Activation — 2–3×12 2. Calf Raises Against the Wall — 3×12–15 3. ITY Activations — 2x8/Each 4. Side Lateral Step Down — 3×6-8/Side 5. Side Plank — 2-3×20–30Sec/Side 6. Single-Leg Wall Push — 3x20Sec/Side 7. Squat to Row — 3×10 8. Terminal Knee Extension — 2-3x10/Side with 2-sec hold 9. Tibialis Activation —
- [Do not train](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/do-not-train/): Week 5 - Recovery & Adaptation Week 5 — Recovery & Adaptation This week is dedicated to recovery. Do not train. Allow your body to adapt, recover, and give your tissues the time they need to heal. Focus on: Manual therapy or a full-body massage Light walks Breathing work Proper hydration Quality sleep Full recovery
- [Day 4 - Single-Leg Control / Rotation / Landing Stability](https://4hundred-lk.com/courses/phase-2-rebuild/lessons/day-4-single-leg-control-rotation-landing-stability/): 1. Side Touch Reach — 2-3×6/Side 2. Back Lunge with Rotation — 3×8/Side 3. Cones Reach — 2-3×6/Side 4. Glute Medius Activation — 2×12/Side 5. Landing off a Stepper — 3×4-5/Side 6. Lateral Landing to the Side — 3×4-5/Side 7. Quadruped to Knee Extension — 2-3×8/Side 8. Split Squat to Rotation — 3×6/Side
- [Day 1 – Posture / Trunk Stability / Hip Strength](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-1-posture-trunk-stability-hip-strength/): Day 1 – Posture / Trunk Stability / Hip Strength 1). Deep Neck Flexor Activation — 3 × 10–12 — Rest 30–45s 2). Quadruped — 3 × 8–10/side — Rest 30–45s 3). Serratus Anterior Activation — 3 × 10–12 — Rest 30–45s 4). Single-Leg Hip Thrust — 3–4 × 8–10/side — Rest 45–60s 5). Spine
- [Session 4](https://4hundred-lk.com/courses/insight-sessions-with-momo/lessons/session-4/)
- [Session 3](https://4hundred-lk.com/courses/insight-sessions-with-momo/lessons/session-3/)
- [Session 2](https://4hundred-lk.com/courses/insight-sessions-with-momo/lessons/session-2/)
- [Session 1](https://4hundred-lk.com/courses/insight-sessions-with-momo/lessons/session-1/)
- [11) My “red flag no-clear” list](https://4hundred-lk.com/courses/return-to-sport/lessons/11-my-red-flag-no-clear-list/): I would not clear a player if any of these are present:• recurrent swelling• loss of full extension• joint-line pain after impact or cutting• clear quad asymmetry• poor single-leg braking• stiff/guarded landings• collapse into valgus/rotation under fatigue• athlete says “I’m physically okay but I don’t trust it”• only passed isolated gym tests, not court exposure•
- [10) Meniscus-specific elite RTS checklist](https://4hundred-lk.com/courses/return-to-sport/lessons/10-meniscus-specific-elite-rts-checklist/): You need to separate these: Partial meniscectomy Usually progresses faster, because healing constraints are less restrictive than repair, but the athlete still must pass objective criteria and load-tolerance testing. Current consensus recommends milestone-based rehab rather than time alone.  Meniscus repair / root / radial / complex unstable tear This is different:• healing time matters•
- [9) ACL-specific elite RTS checklist](https://4hundred-lk.com/courses/return-to-sport/lessons/9-acl-specific-elite-rts-checklist/): For ACL, I would want all boxes checked:• Full ROM, quiet knee, no effusion• Quad and hamstring restored, preferably 95%+ LSI• Hop battery passed• Strong single-leg landing mechanics• Reactive COD passed• Psychological readiness acceptable• Practice progression tolerated• High-speed exposure tolerated• Surgeon/physio/team clearance aligned About timing: older models often pushed 9+ months, but newer evidence suggests
- [8) Practice exposure checklist](https://4hundred-lk.com/courses/return-to-sport/lessons/8-practice-exposure-checklist/): An athlete is not game-ready just because they passed a clinic battery. I would use a staged exposure model:• Non-contact individual work• Controlled team drills• Unrestricted practice minutes• Repeated practice exposures• Contact tolerance• Back-to-back session tolerance• Full-speed scrimmage tolerance• Only then: competitive minutes To clear for full competition, I would want:• no swelling spike after
- [7) Psychological readiness checklist](https://4hundred-lk.com/courses/return-to-sport/lessons/7-psychological-readiness-checklist/): This is mandatory, not optional. ACL evidence supports including psychological PROs with muscle-function testing before RTS. Lower psychological readiness is associated with worse outcomes and possibly greater reinjury exposure.  I would want:• Athlete reports high trust in the knee during:• cutting• landing• contact• speed• fatigue• No obvious guarding• No avoidance of the surgical side•
- [6) Change-of-direction and reactive checklist](https://4hundred-lk.com/courses/return-to-sport/lessons/6-change-of-direction-and-reactive-checklist/): This is the “sport is chaotic” section. The athlete should pass:• Preplanned cuts: 45°, 90°, 135°, crossover, spin-out• Unplanned / reactive cuts to visual or verbal cue• Open-skill reorientation under time pressure• Defensive shuffle to reactive drive• Closeout to lateral recovery• Jump-stop to pass / shot / re-acceleration• Rotation + decel + re-acceleration sequences For
- [5) Running, braking, and deceleration checklist](https://4hundred-lk.com/courses/return-to-sport/lessons/5-running-braking-and-deceleration-checklist/): This is where many “cleared” athletes still fail. The athlete should demonstrate:• Linear running tolerance• Acceleration and max-velocity re-exposure• Repeated deceleration tolerance• Ability to stop off either leg• Forward, lateral, and rotational braking mechanics• No swelling response after high-speed exposures• No loss of knee position under fatigue For basketball, I would specifically want:• hard 1-2
- [4) Hop / plyometric checklist](https://4hundred-lk.com/courses/return-to-sport/lessons/4-hop-plyometric-checklist/): A standard ACL RTS battery usually includes strength + hop testing + psychological outcomes, commonly using a 90% LSI threshold as a baseline. Studies also note that adding psychological measures makes the battery more demanding and probably more realistic.  I would want:• Single hop for distance: ≥90–95% LSI• Triple hop: ≥90–95% LSI• Crossover hop:
- [2) Minimum physical prerequisites before field/court RTS testing](https://4hundred-lk.com/courses/return-to-sport/lessons/2-minimum-physical-prerequisites-before-field-court-rts-testing/): Before I care about hop clusters and reactive cutting, I want this base:• Symmetrical gait, stair mechanics, and basic squat/hinge/lunge patterns.• Clean single-leg stance and single-leg squat without valgus collapse, trunk drift, or unloading.• Tolerance to repeated training week to week with no flare-up.• Running mechanics restored before aggressive COD and jump volume.• For ACL,
- [3) Strength checklist: “weight room clearance”](https://4hundred-lk.com/courses/return-to-sport/lessons/3-strength-checklist-weight-room-clearance/): For a high-level RTS, I would want all of the following: ACL• Quad strength• At least 90% LSI for general RTS testing.• Prefer 95%+ for high-level pivoting sport.• Do not rely only on LSI, because the uninvolved limb can also decondition and make symmetry look better than true readiness. • Hamstring strength• At least 90–95%
- [1) Medical / tissue status gate](https://4hundred-lk.com/courses/return-to-sport/lessons/1-medical-tissue-status-gate/): The athlete should not enter true RTS testing until all of this is clean:• No effusion, no giving way, no locking, no joint-line irritability, no post-session swelling pattern.• Full knee extension, near/full flexion appropriate to procedure, and no painful end-range response.• Stable clinical exam for the ACL case, and no healing red flags for the
- [Day 2 – Ankle Work](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-2-ankle-work/): Day 2 – Ankle Work 1). Ankle Mobility Perform 3–4 sets of 10–12 repetitions.Improves ankle flexibility, stability, and range of motion. 2). Elastic Band Around Ankle Perform 3 sets of 15 repetitions.Strengthens the ankle and improves stability using controlled resistance. 3). Tibialis Raises Perform 4 sets of 12 repetitions.Enhances ankle flexibility and range of motion.
- [Day 2 – Ankle Work](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-2-ankle-work-2/): Day 2 – Ankle Work 1). Ankle Mobility Perform 3–4 sets of 10–12 repetitions.Improves ankle flexibility, stability, and range of motion. 2). Elastic Band Around Ankle Perform 3 sets of 15 repetitions.Strengthens the ankle and improves stability using controlled resistance. 3). Tibialis Raises Perform 4 sets of 12 repetitions.Enhances ankle flexibility and range of motion.
- [Day 2 – Stability & Core](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-2-stability-core-2/): Day 2 – Stability & Core 1). Quadruped Hold Hold for 1 minute, 3 sets.Enhances core stability and coordination. 2). Single Leg Reach to Cones Perform 3–4 sets of 8–10 repetitions per leg.Improves balance, control, and stability. 3). Side Lateral Step Down Perform 3 sets of 8–10 repetitions.Strengthens legs and improves knee stability. 4). Spine
- [Day 2 – Stability & Core](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-2-stability-core/): Day 2 – Stability & Core 1). Quadruped Hold Hold for 1 minute, 3 sets.Enhances core stability and coordination. 2). Single Leg Reach to Cones Perform 3–4 sets of 8–10 repetitions per leg.Improves balance, control, and stability. 3). Side Lateral Step Down Perform 3 sets of 8–10 repetitions.Strengthens legs and improves knee stability. 4). Spine
- [Day 3 – Mobility + Activation](https://4hundred-lk.com/courses/phase-1-restore/lessons/day-3-mobility-activation/): Day 3 – Mobility + Activation 1). Release Protocol Use a foam roller to release muscle tension and prepare your body for the session.This short routine includes 4 simple exercises that help improve mobility, increase blood flow, and reduce stiffness before training. Perform each movement slowly and focus on controlled breathing. 2). Hip Mobility with

## Courses

- [Phase 1 – Restore](https://4hundred-lk.com/courses/phase-1-restore/): Rebuild, Movement, Foundations. Duration: 4 weeks (12 sessions)Goal: Built for those who are dealing with knee pain, ACL rehab, or meniscus recovery who need to rebuild the right foundation. Notes: • 3 sessions per week • 8–10 exercises per day • Releasing Routine - Videos before each workout • Each lesson
- [Phase 2 - Rebuild](https://4hundred-lk.com/courses/phase-2-rebuild/): Important Notice If you did not complete Phase 1, you must not start Phase 2. Proceeding without completing Phase 1 is entirely at your own responsibility. Always consult your physiotherapist and doctor before beginning this program. Strength-focused lower body session emphasizing control, balance, and unilateral stability. Train with intent, adapt load to daily readiness, and
- [Foundation](https://4hundred-lk.com/courses/foundation/): Goal: reduce pain, restore basic mobility, activate key muscles, and prepare the body for Phase 2.Frequency: 3 days/week Rules: Pain max 0–2/10 No swelling next day Quality > load Slow control only
- [4 Full Lower Body Workout](https://4hundred-lk.com/courses/insight-sessions-with-momo/): 4 Full Lower Body Workout Personalized 1-on-1 sessions to assess, guide, and progress your rehab and return-to-sport plan.
- [Return to Sport](https://4hundred-lk.com/courses/return-to-sport/): For ACL, the model should be:quiet knee + full ROM + strong quads/hamstrings + hop symmetry + movement quality + reactive control + psychological readiness + progressive sport exposure.  For meniscus, the model should be:all of the above, plus respect for tissue healing, tear type, surgical procedure, rotational/compressive tolerance, and absence of joint-line tenderness/effusion.

## Downloads

- [Gutenberg Blocks](https://4hundred-lk.com/downloads/gutenberg-blocks/): Habitant faucibus sollicitudin fames quam scelerisque amet urna non risus diam netus pellentesque ac sit malesuada risus nisi, aliquet rutrum scelerisque cras habitant lorem tortor sit mauris eu ac id enim urna, adipiscing convallis viverra egestas. Sapien sagittis interdum quisque urna luctus eget morbi vivamus eget cras scelerisque lectus proin aliquam erat pellentesque pellentesque sed
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- [Brand Store](https://4hundred-lk.com/downloads/brand-store/): Habitant faucibus sollicitudin fames quam scelerisque amet urna non risus diam netus pellentesque ac sit malesuada risus nisi, aliquet rutrum scelerisque cras habitant lorem tortor sit mauris eu ac id enim urna, adipiscing convallis viverra egestas. Sapien sagittis interdum quisque urna luctus eget morbi vivamus eget cras scelerisque lectus proin aliquam erat pellentesque pellentesque sed
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- [Love Nature](https://4hundred-lk.com/downloads/love-nature/): Habitant faucibus sollicitudin fames quam scelerisque amet urna non risus diam netus pellentesque ac sit malesuada risus nisi, aliquet rutrum scelerisque cras habitant lorem tortor sit mauris eu ac id enim urna, adipiscing convallis viverra egestas. Sapien sagittis interdum quisque urna luctus eget morbi vivamus eget cras scelerisque lectus proin aliquam erat pellentesque pellentesque sed

## Products

- [4HUNDRED Black Performance Hoodie](https://4hundred-lk.com/product/4hundred-black-performance-hoodie/): Key features • Mid-weight performance blend • Reinforced seams for durability • Secure front pocket • Nonrestrictive athletic fit • Minimal 4HUNDRED branding Use case Works for warmups, cooldowns, outdoor training, and commute days.

## Download Categories

- [Plugins](https://4hundred-lk.com/downloads/category/plugins/)
- [Themes](https://4hundred-lk.com/downloads/category/themes/)

## Product categories

- [Workout Plans](https://4hundred-lk.com/product-category/workout-plans/)
- [Hoodies](https://4hundred-lk.com/product-category/hoodies/)