Mathew Koenig
Apr 12, 20202 min
Updated: Oct 29, 2022
The following is our Knee Bulletproofing Program
This plan has yielded countless results. To see some check our results highlight on IG. It can be done without any equipment if needed and is our most popular program. This plan strengthens and lengthens the tissues surrounding the knee. It focuses on the deceleration muscles which are often overlooked by traditional training methods. This program will not only reduce pain but also improve performance (quickness, agility, speed and vertical jump) in your sport!
Important Info:
To have this plan assigned to you on our App, simply request "Knee Bulletproofing Level 1"
3 workouts which can be done once per week.
Progress through all 3 levels to achieve world-class knee function, strength and mobility
You should aim to be balanced. If one exercise can easily hit standard but another is lagging behind, focus on your weaknesses.
Level 1 Standard - 3-inch box, heel flat, BW@20 reps
*Please send me your final set for coaching*
Level 1 Standard - 1 foot from the wall, 20 full repetitions with 2 seconds at the top
*Send me your final set for coaching*
Use a band or the Hanging L-Sit if you do not have access to equipment.
Level 1 Standard - 1 Flat Bench Nordic
* Send in your final set for coaching*
Level 1 Standard - Wrists at toes, No weight standard for level 1
*Send in your final set for coaching*