Knee Bulletproof Program

Wise Performance Lab

General Fitness
Coaches
Joe Wise and Ali Wise

“The best ability is availability” - Brian Dawkins

Our Bulletproof Series is designed to help build mobility/strength in regionally specific areas of the body, to build injury resiliency and keep you available to train and compete. These programs are supplemental training and can be paired/added to any of our other training programs.

This program is specific for the knee region!

This 6 week program is programmed out with 3 days per week of strength and mobility work, with 1 optional yoga day. Each training session generally takes 20-30 minutes!

This is NOT medical advice, if you are injured or in pain go and see your local physical therapist!

$19
Get Knee Bulletproof Program
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Build Injury Resiliency
The best injury prevention program is a damn good strength & conditioning program! The stronger and more endurance a person has, the more force they can absorb specifically in a fatigued state. The more mobility a person has, the better they can handle extreme ranges of motion required in sport & training. All of these elements of injury prevention are strategically progressed in this program!
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Knee Strength, Mobility, & Endurance
This program is designed by a Board-Certified Sports Physical Therapist, who builds programs through an injury prevention and performance optimization lens. The goal is to build sustained strength, mobility and muscular endurance in your knee that will translate to better confidence in whatever sport, training, or life task you need!
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Build Your Knowledge
Our goal is to deliver world class level programming, but also world class knowledge. Our Team includes experts with doctoral level knowledge of human movement. We want you to understand the theory of the programming, the intent of the movements, and the layers of progression we use. We want you to understand why you are hitting your goals!
Features
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Access to Your WPL Coaches 24/7
You have access to us 24/7. We will always be available to answer all of your questions and discuss programming theory and techniques!
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Programming 4 days per week
3 exercise sessions weekly (knee strengthening/mobility work) // 1 optional yoga session weekly (knee specific)
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Videos Examples for Every Exercise
Instructional videos for every exercise, to guide your training and make execution easy. No more guessing if you are doing the correct movement!
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Specific Details for Every Exercise
We give detailed explanations for the intent and execution of each exercise. We outline all form cues, intensity intent, rep tempos, & rest intervals!
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The Program Lives on the TrainHeroic App
You will have access to your programming 24/7. Our app also allows you to track all of your workouts to make progressions easy and seamless!
Equipment
Required
Bands // Dumbbells // Foam Roller
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Sample Week
Week 1 of 6-week program
Sunday
Phase 1 - Week 1 - Day 1

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B

Foam Roll

1 x 8:00

C1

Reverse Lunge with Medial Band Tension

4 x 16

C2

Half Kneeling Hip Flexor Stretch

4 x 1:30

D1

TRX Hamstring Curl

3 x 10

D2

Single Leg Extension Isometrics at 45 Degrees

3 x 90

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
Phase 1 - Week 1 - Day 2

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B

Foam Roll

1 x 8:00

C1

Eccentric Step Down

4 x 10

C2

Pigeon Stretch

4 x 90

D1

Banded Side Steps

3 x 24

D2

Single Leg Calf Raise

3 x 50

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
Phase 1 - Week 1 - Day 3

A

Yoga Flow for Knee (30 minutes)

1 x 30:00

Friday
Phase 1 - Week 1 - Day 4

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B

Foam Roll

1 x 8:00

C1

Spanish Squat Hold

4 x 30

C2

Side Plank Leg Raise

4 x 1:30

D1

Single Leg Glute Bridge

3 x 16

D2

Assisted Sissy Squat

3 x 20

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Coaches
More from Wise Performance Lab
coach-avatar Joe Wise

Owner/Head Coach - Doctorate of Physical Therapy (DPT), Board-Certified Sports Clinical Specialist (SCS), Certified Strength & Conditioning Specialist (CSCS), Tactical Strength & Conditioning Facilitator (TSAC-F), USA Weightlifting Level 1 (USAW-1)

coach-avatar Ali Wise

Owner/Health Coach - Physician Assistant (PA-C), Precision Nutrition 1 (PN1)

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Let's Get To Work!

Join today and let's get to work together! Let us give you the most science-based programming! Our only request from you ... execute with a high level of grit and precision!

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FAQs
Who is this program for?
This program is designed for anyone looking to improve their knee strength, mobility and endurance! The program uses science-based principles, innovative programming styles, and biomechanically-driven exercise selection. If you are looking to manage fatigue, and perform better, THIS IS FOR YOU!
How much training experience do I need?
This program is for any knowledge level or training experience. We pride ourselves on giving great exercise instructions to make sure you understand each exercise and intent behind every part of the programming. We also attach videos for every movement!
How many days a week and how much time is needed for each day?
This program is designed to supplement any current training program you are currently doing. We utilize 4 training sessions a week (3 gym based, 1 yoga) that typically take 20-30 minutes to complete (from warm up through cool down).
How often do the workouts change?
We progress most of the strength and mobility exercises at the 3 week mark of the program. All of our exercises build on each other and are specially chosen based on anatomical and biomechanical factors to stimulate the maximum benefit in an efficient manner.
What if I don't understand a specific movement or part of the program?
Reach out to us on the convenient messaging feature in the app. We will answer all of your questions ASAP. We love chatting with our athletes and clients!

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