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Defensive Series Part 1

Bulletproof Your Body • 59s

Up Next in Bulletproof Your Body

  • Arch Series - Intermediate

    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...

  • Quick Hitter Series Pt.1

    Wall Pogos - 3 Sets of 30 Seconds each set. Focus on staying on the ball of the foot.
    Split Squats - 3 sets of 8 reps. Focus on putting the weight on the lead (front leg).
    Ham Walks - 3 sets of 6 reps. Remember, take 4 small steps forward and 4 small steps back. That’s equivalent to 1 rep.

  • Quick Hitter Series Pt. 2

    Countermovement Jump - 3 Sets of 5 reps each set. Reset after each rep to make sure you get quality reps in for each jump.
    Bulgarian Split Squats - 3 sets of 8 reps each leg. Focus on putting the weight on the lead (front leg).
    Bench Hip Isometric - 3 sets of 30 seconds. If two legs are too easy,...