Bulletproof Knee Formula
The BULLETPROOF KNEE FORMULA is a program designed for anyone looking to heal their knee pain or build their athletic foundation.
DO THIS ROUTINE BEFORE EACH WORKOUT
FOAM ROLL CALVES
PERONEALS FOAM ROLL
QUADS FOAM ROLL
FOAM ROLL ANT TIB
GLUTES (FOAM ROLL)
HAMSTRINGS FOAM ROLL
HIP EXTERNAL ROTATORS (FOAM ROLL)
TFL FOAM ROLL
PLANTAR FASCIA (FOAM ROLL)
BAND STRETCH + QUAD VARIATION
WEEK O1- 03
DAY 01 & 04 WORKOUT GUIDE
KNEE PAIN SEQUENCE #2
ISO TKE
TKE & SPANISH SQUATS
SINGLE LEG BALANCE
HIP FLEXOR ISO #1
HIP FLEXOR ISO #2
HIP EXTENSION ISO (#1 & #2)
ANKLE DORSIFLEXION
BANDED CALF RAISES
DAY 02 & 05 WORKOUT GUIDE
BAND WALKS
HIP OPENER
HIP ABDUCTION & ADDUCTION ISO
HIP INTERNAL & INTERNAL ROTATORS ISO
HAMSTRING ISO
2 FOOT SLIDING LEG CURL
DAY 3 WORKOUT GUIDE
KNEE PAIN SEQUENCE #1
HIP STRETCH
COUCH STRETCH
V - UP ABS (LEVEL ONE)
TOE TOUCHES
CALF ISO SEQUENCE
ECCENTRIC HEEL DROPS
TOWEL CURLS
WEEK 04 - 06
DAY 01 & 04 WORKOUT GUIDE
KNEE PAIN SEQUENCE
ISO TKE
TKE & SPANISH SQUATS
1 LEG BALANCE
HACK LUNGE
WALL SIT #1
HIP FLEXOR ISO #1
HIP FLEXOR ISO #2
HIP EXTENSION #1 & #2
ANKLE DORSIFLEXION
BANDED CALF RAISES
DAY 02 & 05 WORKOUT GUIDE
BAND WALKS
HIP OPENER
HIP ABDUCTION- ADDUCTION ISO
HIP INT-EXT ROTATION ISO
2 LEG SLIDING LEG/1 LEG ECC LEG CURL
HAMSTRING ISO
DAY 03 WORKOUT GUIDE
KNEE PAIN SEQUENCE
HIP STRETCH
COUCH STRETCH
V-UP ABS
TOE TOUCH ABS
CALF ISO SEQUENCE
1 LEG ECCENTRIC HEEL DROPS
TOWEL CURLS
BIG TOE EXERCISE
WEEK 07-09
DAY 01 & 04 WORKOUT GUIDE
KNEE PAIN SEQUENCE
ISO TKE
TKE & SPANISH SQUATS
1 LEG BALANCE
WALL SIT #1
HACK LUNGE
HIP FLEXOR ISO #1
HIP FLEXOR ISO #2
HIP EXTENSION ISO #1 & #2
ANKLE DORSIFLEXION
BANDED CALF RAISES
DAY 02 & 05 WORKOUT GUIDE
BAND WALKS
HIP OPENER
HIP ABDUCTION- ADDUCTION ISO
HIP EXT-INT ROTATION ISO
1 LEG ECC SLIDING LEG/ 1 LEG SLIDING LEG CURL
HAMSTRING ISO
DAY 03 WORKOUT GUIDE
KNEE PAIN SEQUENCE
HIP STRETCH
COUCH STRETCH
V - UP ABS
TOE TOUCHES
CALF ISO SEQUENCE
1 LEG ECCENTRIC HEEL DROP
TOWEL CURLS
BIG TOE EXERCISES
WEEK 10-12
DAY 01 & 04 WORKOUT GUIDE
KNEE PAIN SEQUENCE
ISO TKE
1 LEG BALANCE
ISO TKE & SPANISH SQUATS
WALL SIT #1
HACK LUNGE
HIP FLEXOR ISO #1
HIP FLEXOR ISO #2
HIP EXTENSION #1 & #2
ANKLE DORSIFLEXION
BANDED CALF RAISE
DAY 02 & 05 WORKOUT GUIDE
BAND WALKS
HIP OPENER
STANDING HIP ABD & ADD
SEATED HIP INT & EXT ROTATION
1 LEG ECC SLIDING LEG CURL/ 1 LEG SLIDING LEG CURL
HAMSTRING ISO
DAY 03 WORKOUT GUIDE
KNEE PAIN SEQUENCE
HIP STRETCH
COUCH STRETCH
V - UP ABS
TOE TOUCH ABS
CALF ISO SEQUENCE
1 LEG ECCENTRIC HEEL DROPS
TOWEL CURLS
BIG TOE EXERCISES