Bulletproof Your Body

Bulletproof Your Body

7 Seasons

Bulletproof Your Body
  • Introduction to Foot & Ankle Series

    Episode 1

    We're kicking things off by focusing on building the foundation of your body, the feet, and ankles.

    Be sure to watch this introduction video to see what we will cover throughout the entire series.

    We will build the feet and ankle first and then move up the body, but the key is to first build a...

  • Arch Series - Starter

    Episode 2

    This is the breakdown of the exercises, follow these and do 3 sets of 10 for EACH. Let's get stronger together.

    1. Seated Toe Spreading
    -Spread toes apart from each other as far as you can, then relax
    -Spread, hold for few seconds, relax

    2. Seated Towel Curls
    -Keep your heel on the ground at a...

  • Arch Series - Intermediate

    Episode 3

    Master the beginner exercises FIRST before attempting these.

    Do each of these exercises, 3 sets of 10.

    1. Toe Spreading Standing
    -Make sure your heels are on the ground the entire time
    -Spread your toes a part from each other as far as you can.

    2. Double Leg Woodpecker
    -This is a CONTROL exer...

  • Arch Series - Difficult

    Episode 4

    Make sure you master the beginning and intermediate level exercises before progressing to these ones.

    1. Double Leg Circles
    -Shift your weight in a circle, from the left side of your feet, to the balls of your feet, to the right side of your feet, and then back into standing.
    -Go in BOTH direct...

  • Ankle Mobility Series - Starter

    Episode 5

    We are working on improving your ankle mobility in different planes of movement, and big toe mobility to bulletproof your ankle.

    1. Ankle Dorsiflexion/Plantarflexion with Ball
    -Make sure you are in control of the ball the entire time
    -Keep your knee pointing forward and your leg still - this mov...

  • Ankle Mobility Series - Intermediate Part 1

    Episode 6

    Make sure you have mastered the beginner level exercises before attempting these.

    1. Dorsiflexion Mobilization
    -Make sure your leg is elevated and stable on a chair/stool/step, etc.
    -Clasp your hands infront of your knee, and drive your knee SLOWLY
    -The goal is to have your knees direclty over ...

  • Ankle Mobility Series - Intermediate Part 2

    Episode 7

    Please make sure you have mastered the beginning exercises before attempting the intermediate level exercises.

    1. Inversion with Band
    -Sit so that the band is at a 90 degrees angle to your body
    -Loop the band around the balls of your feet
    -Slowly control your foot so the sole of your foot is po...

  • Ankle Mobility Series - Difficult Part 1

    Episode 8

    Make sure you have mastered the beginner and intermediate levels before attempting these exercises.

    1. Dorsiflexion + Inversion/Eversion
    -Make sure the movement is only coming from your ankle
    -Keep your knee and leg as still as possible
    -Progress to a harder resistance band if this is too easy ...

  • Ankle Mobility Series - Difficult Part 2

    Episode 9

    1. Load and Shift
    -Start with hands against the wall at shoulder height
    -Slowly bend your hip, knee and ankle to "load" your leg
    -Explosively push away into the wall and reach triple extension position --> hip, knee, and big toe is extended.
    -Your heel should be slightly off the ground
    -Progressi...

  • Ankle Strength Level 1 - Part 1

    Episode 10

    1. Ankle Eccentric Eversion
    -Find a chair, and get a band. Loop the band around the balls of your feet
    -Take a step out to the side to create tension in the band
    -Keeping your heels on the ground, slowly rotate one foot inwards towards the other foot. The other leg should not move at all.
    -Keep y...

  • Ankle Strength Level 1 - Part 2

    Episode 11

    1. Band Walks
    -Loop the band around the balls of your feet
    -Bend your knees slightly, and take a small side step
    -Make sure you are in control at all times
    -Repeat 3 SETS of 10-20 STEPS , in EACH DIRECTION

  • Ankle Strength Level 2 - Part 1

    Episode 12

    3 Way Toe Taps

    -Loop the band around the balls of your feet
    -Slightly bend your knees, and place your feet shoulder width apart to create some tension in the band
    -Slowly move one foot out, and tap it out to the side , diagonally in front, and diagonally to the back.
    -Stay in control throughou...

  • Ankle Strength Level 2 - Part 2

    Episode 13

    Single RDL - 3 Ways

    -Place 2 markers/cones/water bottles in front of you, diagonally on both sides
    -Find your balance on one leg
    -Hinge from your HIP, keeping your back FLAT the entire time
    -Slowly reach forward to touch one marker/cone , and come back into standing without letting your foot to...

  • Stability Training Beginner Level Part 1

    Episode 14

    Stability training is extremely important for the health + performance of all athletes.

    Here is part 1 of the beginner level workout.

    Single Leg Iso Hold
    3x :30 Seconds L/R

    Airplanes Level 1
    3x6 Reps L/R

    Dynamic Reaches
    3x5 Reps L/R

  • Stability Training Beginner Level Part 2

    Episode 15

    Stability training is extremely important for the health + performance of all athletes.

    Here is part 2 of the beginner level workout.

    Single Leg Iso Hold w/ Eyes Closed
    3x :30 Seconds L/R

    Airplanes Level 2

  • Stability Training Intermediate Level Part 1

    Episode 16

    Stability training is extremely important for the health + performance of all athletes.

    Here is part 1 of the intermediate level workout.

    Single Leg Figure 8
    3x6 Reps L/R

    Single Leg Iso w/ Ball Wraps
    3x :30 Seconds L/R
    Cross Hops Level 1
    3x3 Reps L/R

  • Stability Training Intermediate Level Part 2

    Episode 17

    Stability training is extremely important for the health + performance of all athletes.

    Here is part 2 of the intermediate level workout.

    Single Leg Reaches
    3x3 Reps L/R

    Cross Hops Level 2
    3x3 Reps L/R

  • Foot + Ankle Integration Series: Beginner

    Episode 18

    The most neglected part of every training program is the foot & ankle complex. Watch this video & follow along with these exercises to help develop & strengthen the most important complex in the body; the foot and the ankle complex.

  • Foot + Ankle Integration Intermediate Level Part 1

    Episode 19

    The most neglected part of every training program is the foot & ankle complex. Watch this video & follow along with these exercises to help develop & strengthen the most important complex in the body; the foot and the ankle complex.

    - If you don’t have access to a plate for the ankle iso, you ca...

  • Foot + Ankle Integration Intermediate Level Part 2

    Episode 20

    The most neglected part of every training program is the foot & ankle complex. Watch this video & follow along with these exercises to help develop & strengthen the most important complex in the body; the foot and the ankle complex.

    - If you don’t have access to a plate for the ankle iso, you ca...

  • Foot + Ankle Integration Advanced Level

    Episode 21

    The most neglected part of every training program is the foot & ankle complex. Watch this video & follow along with these exercises to help develop & strengthen the most important complex in the body; the foot and the ankle complex.

    - If you don’t have access to a box for pogo box hops, you can ...