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!
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
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*