Bulletproof Your Body

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  • Meet Your Trainers

  • Introduction to Foot & Ankle Series

    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...

  • Concentric VS Eccentric - What does it mean?

    Concentric
    -The origin (where the muscle starts) and the insertion (where the muscle finishes) come CLOSER together - the muscle is shortening

    Eccentric
    -The origin (where the muscle starts) and the insertion (where the muscle finishes) move FARTHER AWAY from each other - the muscle is lengtheni...

  • Arch Series - Starter

    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

    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

    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

    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

    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

    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

    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

    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...

  • Full Body Warm Up

    In order to properly train, we have to make sure we’re physically prepared first. Use this full-body warm-up before games, practices, or workouts to ensure you’re ready to perform and to help avoid injury.

  • Foot + Ankle Integration Series: Beginner

    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.

  • Calf Strength & Mobility - Beginner Part 1

    These are beginner exercises targeting the strength and mobility of your calves and Achilles tendon.

    1. Dynamic Calf Stretch - Knee Straight
    -Keep back leg straight - this is the leg that is feeling the stretch
    -Your front leg should be slightly bent
    -Keep both heels on the ground at ALL times
    ...

  • Calf Strength & Mobility - Beginner Part 2

    *If you do not have a tennis ball at home, you can roll up a thick towel and squeeze it as a replacement when you're doing this exercise.

    1. Ball Squeeze Calf Raise - Knees Straight
    -Place the tennis ball in between your ankles, maintaining pressure on it at all times
    -Keep BOTH knees straight, ...

  • Calf Strength & Mobility - Intermediate

    1. Wall Squat Heel Raise
    -Get positioned into a wall squat against a wall - feet shoulder width apart, toes pointing forward.
    -Make sure your back is flat against the wall at all times
    -Slowly lower yourself into a wall squat - try to lower yourself so your thighs are parallel to the floor
    -Slowl...

  • Ankle Strength Level 1 - Part 1

    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

    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

    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

    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...