Knee Bulletproofing

Updated: Apr 28

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.


Knee Bulletproofing Level 1


Warm-Up


Heel/Toe Walk - 3 sets of 15-20 meters each


90/90 Progression - 3 sets of 45 seconds/side



Backpedalling - 300 meters OR Deadmill - 3-4 minutes at max speed



Day 1 - Anterior Protection


A) Reverse Step Up - 3 sets of 20/leg

Level 1 Standard - 3-inch box, heel flat, BW@20 reps

*Please send me your final set for coaching*


B1) Calf Stretch - 3 sets of 30 seconds/leg


B2) Tibialis Raise - 3 sets of 12-15

Level 1 Standard - 1 foot from the wall, 20 full repetitions with 2 seconds at the top

*Send me your final set for coaching*


C1) Hip Flexion - 3 sets of 10/leg

Use a band or the Hanging L-Sit if you do not have access to equipment.



C2) Couch Stretch (Hip Flexor) - 3 sets of 45 seconds



Day 2 - Posterior Protection


A) Single-Leg RDL - 3 sets of 10/leg



B1) Nordic Hamstring Curl - 3 sets of 8-10

Level 1 Standard - 1 Flat Bench Nordic

* Send in your final set for coaching*


B2) Couch Stretch - 3x45 seconds


C) Jefferson Curl - 3 sets of 8-10

Level 1 Standard - Wrists at toes, No weight standard for level 1

*Send in your final set for coaching*



Recovery/Stretching - Off-Day


A) Calf Stretch - 3 sets of 45 sec/leg

B) Couch Stretch - 3 sets of 45 seconds/leg

C) Couch Stretch Hip Flexor - 3 sets of 45 seconds/leg

D) 90/90 Progression - 3 sets of 45 seconds/side

E) Pancake - 3 sets of 10


F) Pike + Twist - 3 sets of 10/leg G) Reverse Nordic - 3 sets of 10 reps


G) Reverse Nordic - 3 sets of 10 reps


This is level 1 of Knee Bulletproofing. Once you send level 1 standards of all exercises you can progress to level 2 and world-class pain-free knees!


Send clips through our App or...

WhatsApp: +1 204 891 6851


Let's grow,


Matt

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