Add YouTube or Vimeo links for each category
Day 33 — Ankle Sprain Prevention Circuit
#33 · Bulletproof Knees & Ankles ·
Day 63 — Ankle Power Reactive Calf Training
#63 · Bulletproof Knees & Ankles ·
Day 67 — Tibialis End Game Strength
#67 · Bulletproof Knees & Ankles ·
Day 69 — Knee & Ankle in Sport Movement
#69 · Bulletproof Knees & Ankles ·
Day 74 — Eccentric Overload Phase Week 11
#74 · Bulletproof Knees & Ankles ·
Day 83 — Ankle for Hiking & Uneven Terrain
#83 · Bulletproof Knees & Ankles ·
Day 40 — 6-Week Assessment Power Test
#40 · Bulletproof Knees & Ankles ·
Day 58 — Single-Leg Pistol Squat Week 8
#58 · Bulletproof Knees & Ankles ·
Day 71 — Loaded Knee-Over-Toe Squat Variations
#71 · Bulletproof Knees & Ankles ·
Day 93 — Sports Movement Integration
#93 · Bulletproof Knees & Ankles ·
Day 94 — Pain-Free Living Protocol
#94 · Bulletproof Knees & Ankles ·
Day 39 — Isometric Knee Holds Pain Elimination
#39 · Bulletproof Knees & Ankles ·
Day 45 — Full Range Knee Flexion Deep Positions
#45 · Bulletproof Knees & Ankles ·
Day 47 — Ankle Strengthening for Sports
#47 · Bulletproof Knees & Ankles ·
Day 56 — Reverse Sled & Tibialis Circuit
#56 · Bulletproof Knees & Ankles ·
Day 68 — Balance & Proprioception Elite Level
#68 · Bulletproof Knees & Ankles ·
Day 75 — Sprint Mechanics Knee & Ankle Application
#75 · Bulletproof Knees & Ankles ·
Day 77 — Ankle Strength Maximum Output
#77 · Bulletproof Knees & Ankles ·
Day 80 — 80-Day Milestone Visual Comparison
#80 · Bulletproof Knees & Ankles ·
Day 81 — ACL Prevention Protocol
#81 · Bulletproof Knees & Ankles ·
Day 84 — Advanced Nordic Curl Full Rep
#84 · Bulletproof Knees & Ankles ·
Day 96 — Strength Standards Have You Hit Them
#96 · Bulletproof Knees & Ankles ·
Day 100 — Your Bulletproof Knees & Ankles
#100 · Bulletproof Knees & Ankles ·
Day 60 — 60-Day Checkpoint Comprehensive Test
#60 · Bulletproof Knees & Ankles ·
Day 30 — 30-Day Benchmark Strength Test
#30 · Bulletproof Knees & Ankles ·
Day 88 — Explosive Knee & Ankle Circuit
#88 · Bulletproof Knees & Ankles ·
Day 97 — The Final Workout
#97 · Bulletproof Knees & Ankles ·
Day 52 — Ankle Dorsiflexion Wall Test Goal
#52 · Bulletproof Knees & Ankles ·
Day 55 — Deep Squat Daily Practice
#55 · Bulletproof Knees & Ankles ·
Day 66 — Hamstring-Knee Integration
#66 · Bulletproof Knees & Ankles ·
Day 99 — Before & After Video Comparison
#99 · Bulletproof Knees & Ankles ·
Day 46 — Plyometric Progressions Knee Safe
#46 · Bulletproof Knees & Ankles ·
Day 51 — Nordic Curl Full Range Progression
#51 · Bulletproof Knees & Ankles ·
Day 53 — Sissy Squat Loaded Progression
#53 · Bulletproof Knees & Ankles ·
Day 79 — Pistol Squat Achievement Training
#79 · Bulletproof Knees & Ankles ·
Day 37 — Deep Knee Flexion Tolerance
#37 · Bulletproof Knees & Ankles ·
Day 86 — Knee & Ankle in the Weight Room
#86 · Bulletproof Knees & Ankles ·
Day 92 — Ankle Peak Strength Day
#92 · Bulletproof Knees & Ankles ·
Day 42 — ATG Full Squat Adding Load
#42 · Bulletproof Knees & Ankles ·
Day 49 — Patellar Femoral Pain Solution
#49 · Bulletproof Knees & Ankles ·
Day 64 — Knee Flexion Under Load Advanced
#64 · Bulletproof Knees & Ankles ·
Day 91 — Knee Peak Strength Day
#91 · Bulletproof Knees & Ankles ·
Day 35 — Pistol Squat Progression Week 5
#35 · Bulletproof Knees & Ankles ·
Day 38 — Ankle Stability Under Fatigue
#38 · Bulletproof Knees & Ankles ·
Day 48 — Tibialis Training Advanced Load
#48 · Bulletproof Knees & Ankles ·
Day 70 — 70-Day Mark Power & Performance Test
#70 · Bulletproof Knees & Ankles ·
Day 73 — Patellar Tracking Correction
#73 · Bulletproof Knees & Ankles ·
Day 98 — Recovery & Reflection Day
#98 · Bulletproof Knees & Ankles ·
Day 34 — Quad Tendon Eccentric Protocol
#34 · Bulletproof Knees & Ankles ·
Day 36 — Tibialis Anterior Running Application
#36 · Bulletproof Knees & Ankles ·
Day 50 — Halfway Point Major Assessment
#50 · Bulletproof Knees & Ankles ·
Day 76 — Deep Tissue Knee Mobilization
#76 · Bulletproof Knees & Ankles ·
Day 90 — 90-Day Check Near the Summit
#90 · Bulletproof Knees & Ankles ·
Day 61 — Knee Pain Emergency Protocol
#61 · Bulletproof Knees & Ankles ·
Day 62 — ATG Split Squat Heavy Phase
#62 · Bulletproof Knees & Ankles ·
Day 82 — Knee Load Tolerance Testing
#82 · Bulletproof Knees & Ankles ·
Day 95 — Full Body Mobility Knee-Ankle Focus
#95 · Bulletproof Knees & Ankles ·
Day 43 — Lateral Ankle Stability Hops
#43 · Bulletproof Knees & Ankles ·
Day 78 — Full ATG Program Review
#78 · Bulletproof Knees & Ankles ·
Day 85 — Tibialis & Dorsiflexion Combined Test
#85 · Bulletproof Knees & Ankles ·
Day 32 — Loaded ATG Split Squat Intermediate
#32 · Bulletproof Knees & Ankles ·
Day 41 — Heel Drop Protocol Achilles Rehab
#41 · Bulletproof Knees & Ankles ·
Day 44 — VMO Training Inner Quad Strength
#44 · Bulletproof Knees & Ankles ·
Day 54 — Peroneal Strengthening Lateral Ankle
#54 · Bulletproof Knees & Ankles ·
Day 57 — Achilles Tendon Loading Heavy Protocol
#57 · Bulletproof Knees & Ankles ·
Day 65 — Full Range Ankle Jumping Circuit
#65 · Bulletproof Knees & Ankles ·
Day 72 — Ankle Complex Peak Stability
#72 · Bulletproof Knees & Ankles ·
Day 87 — Recovery & Regeneration Week
#87 · Bulletproof Knees & Ankles ·
Day 31 — Knee Compression & Swelling Protocol
#31 · Bulletproof Knees & Ankles ·
Day 59 — Sports Performance Knee Circuit
#59 · Bulletproof Knees & Ankles ·
Day 89 — Ankle Taping & Bracing Knowledge
#89 · Bulletproof Knees & Ankles ·
Day 6 — Nordic Curl Progression
#6 · Bulletproof Knees & Ankles ·
Day 21 — Couch Stretch Hip Flexor Integration
#21 · Bulletproof Knees & Ankles ·
Day 1 — Knee & Ankle Assessment
#1 · Bulletproof Knees & Ankles ·
Day 26 — Jump Landing Mechanics
#26 · Bulletproof Knees & Ankles ·
Day 27 — Calf Raise Variations All Angles
#27 · Bulletproof Knees & Ankles ·
Day 22 — Tibialis Raise 3-Week Protocol
#22 · Bulletproof Knees & Ankles ·
Day 19 — Rear-Foot-Elevated Split Squat Depth
#19 · Bulletproof Knees & Ankles ·
Day 3 — ATG Split Squat Day 1
#3 · Bulletproof Knees & Ankles ·
Day 7 — Single-Leg Calf Raise Foundation
#7 · Bulletproof Knees & Ankles ·
Day 9 — Reverse Sled Walk Quad Rehab
#9 · Bulletproof Knees & Ankles ·
Day 12 — Tibialis Raise Loaded Progression
#12 · Bulletproof Knees & Ankles ·
Day 11 — ATG Split Squat Add Load
#11 · Bulletproof Knees & Ankles ·
Day 15 — Soleus Raise Deep Ankle Stability
#15 · Bulletproof Knees & Ankles ·
Day 16 — Step-Up Progression Knee Tracking
#16 · Bulletproof Knees & Ankles ·
Day 25 — ATG Full Squat Bodyweight
#25 · Bulletproof Knees & Ankles ·
Day 5 — Patrick Step Eccentric Knee Strength
#5 · Bulletproof Knees & Ankles ·
Day 14 — Sissy Squat Introduction
#14 · Bulletproof Knees & Ankles ·
Day 4 — Ankle Mobility Protocol
#4 · Bulletproof Knees & Ankles ·
Day 8 — Knee-Over-Toe Walk
#8 · Bulletproof Knees & Ankles ·
Day 20 — 2-Week Milestone Full Assessment
#20 · Bulletproof Knees & Ankles ·
Day 29 — Balance Board Ankle Proprioception
#29 · Bulletproof Knees & Ankles ·
Day 10 — Week 1 Review Progress Check
#10 · Bulletproof Knees & Ankles ·
Day 28 — Reverse Nordic Knee Flexion Power
#28 · Bulletproof Knees & Ankles ·
Day 13 — Ankle Banded Circles & Alphabets
#13 · Bulletproof Knees & Ankles ·
Day 18 — Ankle Plyometrics Low Level
#18 · Bulletproof Knees & Ankles ·
Day 23 — Peterson Step Up VMO Isolation
#23 · Bulletproof Knees & Ankles ·
Day 24 — Ankle Dorsiflexion Deep Work
#24 · Bulletproof Knees & Ankles ·
Day 2 — Tibialis Raise: The Missing Muscle
#2 · Bulletproof Knees & Ankles ·
Day 17 — Patellar Tendon Load Protocol
#17 · Bulletproof Knees & Ankles ·
Day 1 — Introduction & Assessment
#1 · Track / Runner Plan · 45 min
Day 2 — Acceleration Mechanics
#2 · Track / Runner Plan · 50 min
Day 3 — Hamstring & Hip Flexor Work
#3 · Track / Runner Plan · 40 min
Day 4 — Stride Frequency Drills
#4 · Track / Runner Plan · 50 min
Day 5 — Core & Posture
#5 · Track / Runner Plan · 40 min
Day 6 — Easy Tempo Run
#6 · Track / Runner Plan · 35 min
Day 8 — Block Start Fundamentals
#8 · Track / Runner Plan · 55 min
Day 9 — Speed Endurance Intro
#9 · Track / Runner Plan · 50 min
Day 10 — Plyometric Foundation
#10 · Track / Runner Plan · 45 min
Day 11 — Acceleration Phase (0-30m)
#11 · Track / Runner Plan · 55 min
Day 13 — Strength: Lower Body
#13 · Track / Runner Plan · 50 min
Day 15 — Flying 30s
#15 · Track / Runner Plan · 50 min
Day 18 — 60m Sprint Focus
#18 · Track / Runner Plan · 55 min
Day 20 — Phase 1 Time Trial
#20 · Track / Runner Plan · 45 min
Day 21 — Max Velocity Mechanics
#21 · Track / Runner Plan · 55 min
Day 26 — Hill Sprints
#26 · Track / Runner Plan · 45 min
Day 35 — 100m Race Simulation
#35 · Track / Runner Plan · 55 min
Day 45 — Mid-Program Assessment
#45 · Track / Runner Plan · 50 min
Day 75 — 100m Time Trial
#75 · Track / Runner Plan · 45 min
Day 100 — THE FINAL RACE
#100 · Track / Runner Plan · 60 min
Day 1 — Welcome & Gentle Assessment
#1 · Older Adults · 25 min
Day 2 — Chair Cardio
#2 · Older Adults · 20 min
Day 3 — Balance & Stability
#3 · Older Adults · 25 min
Day 5 — Upper Body Strength
#5 · Older Adults · 25 min
Day 6 — Walking Program
#6 · Older Adults · 30 min
Day 8 — Core & Posture
#8 · Older Adults · 25 min
Day 9 — Lower Body Gentle
#9 · Older Adults · 25 min
Day 12 — Full Body Circuit
#12 · Older Adults · 30 min
Day 13 — Balance Challenge
#13 · Older Adults · 25 min
Day 15 — Cardio Variety
#15 · Older Adults · 30 min
Day 17 — Leg Strength
#17 · Older Adults · 30 min
Day 23 — Upper Body Strength 2
#23 · Older Adults · 30 min
Day 27 — Strength Circuit A
#27 · Older Adults · 35 min
Day 30 — Full Body Strength
#30 · Older Adults · 35 min
Day 36 — Balance & Proprioception
#36 · Older Adults · 30 min
Day 44 — Functional Fitness
#44 · Older Adults · 35 min
Day 48 — Strength Circuit B
#48 · Older Adults · 35 min
Day 62 — Strength: Whole Body
#62 · Older Adults · 40 min
Day 85 — Full Body Strength Peak
#85 · Older Adults · 40 min
Day 100 — The Transformation is Yours
#100 · Older Adults · 50 min
Day 1 — Welcome & Movement Baseline
#1 · Fat Loss · 30 min
Day 2 — Cardio Foundation
#2 · Fat Loss · 30 min
Day 3 — Lower Body Burn
#3 · Fat Loss · 35 min
Day 5 — Upper Body Tone
#5 · Fat Loss · 35 min
Day 6 — HIIT Introduction
#6 · Fat Loss · 30 min
Day 8 — Core Activation
#8 · Fat Loss · 30 min
Day 9 — Cardio Intervals
#9 · Fat Loss · 35 min
Day 10 — Full Body Circuit
#10 · Fat Loss · 35 min
Day 11 — Lower Body Sculpt
#11 · Fat Loss · 35 min
Day 13 — Upper Body Circuit
#13 · Fat Loss · 35 min
Day 15 — HIIT Level Up
#15 · Fat Loss · 30 min
Day 22 — Lower Body HIIT
#22 · Fat Loss · 35 min
Day 27 — Metabolic Circuit A
#27 · Fat Loss · 40 min
Day 32 — HIIT Sprint Circuit
#32 · Fat Loss · 35 min
Day 39 — HIIT + Core Combo
#39 · Fat Loss · 40 min
Day 50 — Halfway Celebration Workout
#50 · Fat Loss · 45 min
Day 64 — AMRAP Challenge
#64 · Fat Loss · 35 min
Day 73 — HIIT Max Effort
#73 · Fat Loss · 35 min
Day 85 — HIIT: Final Intensity
#85 · Fat Loss · 40 min
Day 100 — The Transformation is Complete
#100 · Fat Loss · 60 min
Day 1 — Tennis Skills + Conditioning
#1 · Serena Williams Blueprint · 75 min
Day 2 — Full Body Strength + Core
#2 · Serena Williams Blueprint · 60 min
Day 3 — Tennis Drills + Agility
#3 · Serena Williams Blueprint · 75 min
Day 4 — Active Recovery
#4 · Serena Williams Blueprint · 45 min
Day 5 — Tennis Skills + Conditioning
#5 · Serena Williams Blueprint · 70 min
Day 6 — Lower Body Strength + Power
#6 · Serena Williams Blueprint · 65 min
Day 8 — Tennis Skills + Conditioning (+5%)
#8 · Serena Williams Blueprint · 75 min
Day 9 — Full Body Strength + Core (+5%)
#9 · Serena Williams Blueprint · 60 min
Day 10 — Tennis Drills + Agility (+5%)
#10 · Serena Williams Blueprint · 75 min
Day 15 — Tennis Skills + Conditioning
#15 · Serena Williams Blueprint · 80 min
Day 22 — Tennis Skills + Conditioning
#22 · Serena Williams Blueprint · 80 min
Day 27 — Lower Body Strength + Power
#27 · Serena Williams Blueprint · 70 min
Day 29 — Advanced Tennis Skills + Conditioning
#29 · Serena Williams Blueprint · 85 min
Day 33 — Tennis Skills + Conditioning (Phase 2)
#33 · Serena Williams Blueprint · 85 min
Day 43 — Tennis Skills + Conditioning
#43 · Serena Williams Blueprint · 90 min
Day 57 — Power Tennis + Conditioning
#57 · Serena Williams Blueprint · 95 min
Day 62 — Lower Body Strength + Power (Phase 3)
#62 · Serena Williams Blueprint · 75 min
Day 85 — Peak Performance: Match Play
#85 · Serena Williams Blueprint · 100 min
Day 100 — Serena Williams Challenge Final
#100 · Serena Williams Blueprint · 90 min
Day 1 — Chest & Back (Session 1)
#1 · Mike Mentzer · 30-45 min
Day 2 — Rest & Recovery
#2 · Mike Mentzer · —
Day 4 — Legs, Shoulders & Arms (Session 1)
#4 · Mike Mentzer · 30-45 min
Day 7 — Chest & Back (Session 2)
#7 · Mike Mentzer · 30-45 min
Day 8 — Rest & Recovery
#8 · Mike Mentzer · —
Day 10 — Legs, Shoulders & Arms (Session 2)
#10 · Mike Mentzer · 30-45 min
Day 13 — Chest & Back (Session 3)
#13 · Mike Mentzer · 30-45 min
Day 16 — Legs, Shoulders & Arms (Session 3)
#16 · Mike Mentzer · 30-45 min
Day 19 — Chest & Back (Session 4)
#19 · Mike Mentzer · 30-45 min
Day 22 — Legs, Shoulders & Arms (Session 4)
#22 · Mike Mentzer · 30-45 min
Day 25 — Chest & Back (Session 5)
#25 · Mike Mentzer · 30-45 min
Day 28 — Legs, Shoulders & Arms (Session 5)
#28 · Mike Mentzer · 30-45 min
Day 31 — Chest & Back (Session 6)
#31 · Mike Mentzer · 30-45 min
Day 34 — Legs, Shoulders & Arms (Session 6)
#34 · Mike Mentzer · 30-45 min
Day 49 — Chest & Back (Session 9)
#49 · Mike Mentzer · 30-45 min
Day 52 — Legs, Shoulders & Arms (Session 9)
#52 · Mike Mentzer · 30-45 min
Day 79 — Chest & Back (Session 14)
#79 · Mike Mentzer · 30-45 min
Day 82 — Legs, Shoulders & Arms (Session 14)
#82 · Mike Mentzer · 30-45 min
Elite Phase — Max Rim Jumps
#65 · Gain a 40-Inch Vertical · 50 min
Peak Phase — Max Jumps
#91 · Gain a 40-Inch Vertical · 45 min
Day 100 — Max Dunk Attempts
#100 · Gain a 40-Inch Vertical · 45 min
Foundation Day 1 — Strength Base
#1 · Gain a 40-Inch Vertical · 45 min
Foundation Day 2 — Jump Introduction
#2 · Gain a 40-Inch Vertical · 40 min
Foundation Day 3 — Core & Stretch
#3 · Gain a 40-Inch Vertical · 30 min
Foundation Day 4 — Lower Body Strength
#4 · Gain a 40-Inch Vertical · 45 min
Foundation Day 5 — Max Jump Training
#5 · Gain a 40-Inch Vertical · 40 min
Foundation Day 6 — Speed & Mobility
#6 · Gain a 40-Inch Vertical · 35 min
Foundation Day 8 — Strength +5%
#8 · Gain a 40-Inch Vertical · 45 min
Foundation Day 9 — Jumps +5%
#9 · Gain a 40-Inch Vertical · 40 min
Foundation Day 12 — Max Jumps +5%
#12 · Gain a 40-Inch Vertical · 40 min
Explosive Phase — Strength A
#21 · Gain a 40-Inch Vertical · 50 min
Explosive Phase — Plyometrics B
#22 · Gain a 40-Inch Vertical · 45 min
Explosive Phase — Max Jumps E
#25 · Gain a 40-Inch Vertical · 45 min
Explosive Phase — Week 3 Strength
#35 · Gain a 40-Inch Vertical · 50 min
Explosive Phase — Week 3 Plyos
#36 · Gain a 40-Inch Vertical · 45 min
Elite Phase — Heavy Squats + Plyos
#61 · Gain a 40-Inch Vertical · 55 min
Day 1 – Lower Body Explosion
#1 · Ja Morant Blueprint · 65 min
Day 2 – Ball Handling + Speed
#2 · Ja Morant Blueprint · 60 min
Day 3 – Upper Body Power
#3 · Ja Morant Blueprint · 60 min
Day 4 – Vertical Jump Training
#4 · Ja Morant Blueprint · 65 min
Day 5 – Game Skill Day
#5 · Ja Morant Blueprint · 70 min
Day 6 – Active Recovery
#6 · Ja Morant Blueprint · 30 min
Day 8 – Lower Body Explosion
#8 · Ja Morant Blueprint · 65 min
Day 9 – Ball Handling + Speed
#9 · Ja Morant Blueprint · 60 min
Day 11 – Ladder Drills & Sprints
#11 · Ja Morant Blueprint · 65 min
Day 13 – Deadlift Strength
#13 · Ja Morant Blueprint · 65 min
Day 21 – Lower Body Power A
#21 · Ja Morant Blueprint · 70 min
Day 22 – Upper Body Strength B
#22 · Ja Morant Blueprint · 65 min
Day 41 – Elite Core + Rim Finishing
#41 · Ja Morant Blueprint · 75 min
Day 71 – Vertical + Dunk Training A
#71 · Ja Morant Blueprint · 75 min
Day 99 – Full Game Simulation
#99 · Ja Morant Blueprint · 75 min
#4 · Ja Morant Blueprint ·
#3 · Ja Morant Blueprint ·
#2 · Ja Morant Blueprint ·
Running
#1 · Ja Morant Blueprint ·
MIKE MENTZER: HOW TO BUILD MAXIMUM MUSCLE MASS
#1 · Mike Mentzer ·
harold givens one of our people that worked with us on his vertical and now hes jumping out the gym it work for a big man and it can work for a short man
#1 · Gain a 40-Inch Vertical · 1 min