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BulletProof Knee by Attila Varga
BulletProof Knee by Attila Varga
- Learn from Attila Varga, a seasoned BJJ practitioner and rehabilitation expert.
- Comprehensive recovery program designed for athletes recovering from knee surgery or injury.
- Step-by-step guidance through 20 essential strengthening exercises and a detailed 12-week recovery plan.
- Perfect for BJJ athletes of all levels looking to enhance mobility, strength, and overall knee health.
Course Content
Volume 1
CHAPTER TITLE
START TIME
| Welcome | 00:00 - 01:27 |
| Heel Slide | 01:27 - 04:02 |
| Ankle Pump | 04:02 - 08:40 |
| Lying Down Leg Raises | 08:40 - 10:14 |
| Leg Raises, Extension, Ankle Circle & Ankle Pump Variations | 10:14 - 11:33 |
| Leg Raises, Ankle Pump Variations Sitting | 11:33 - 15:55 |
| Glutes Bridge | 15:55 - 17:48 |
| Calf Raises | 17:48 - 19:09 |
| Foot Pointing To The Ceiling, Without & With Rubber Band | 19:09 - 23:02 |
| Wall Sit & Squat | 23:02 - 28:17 |
| Sitting Leg Extension | 28:17 - 30:45 |
| Kettlebell Goblet Squat | 30:45 - 35:08 |
| Single Leg Sit Down | 35:08 - 39:20 |
| Lunges Variations | 39:20 - 41:41 |
| Step Up | 41:41 - 42:30 |
| Single Leg Deadlift Variations - Bodyweight | 42:30 - 47:56 |
| Single Leg Deadlift Variations - Asymmetrical Load | 47:56 - 51:04 |
| Single Leg Deadlift Variations - Opposite Hand & Leg | 51:04 - 54:43 |
| Single Leg Deadlift Variations - Both Side Loaded | 54:43 - 1:00:28 |
Volume 2
CHAPTER TITLE
START TIME
| Heel Slides & Ankle Pump | 00:00 - 02:34 |
| Lying & Sitting Leg Raises | 02:34 - 03:43 |
| Week 3 -6 (Increase Strength, Range Of Movement And Start Functional Movements) | 03:43 - 04:35 |
| Seated Leg Extension | 04:35 - 05:06 |
| Calf Raises | 05:06 - 06:26 |
| Step Up | 06:26 - 08:03 |
| Wall Seat & Squat | 08:03 - 09:05 |
| Hamstring | 09:05 - 09:47 |
| Quads | 09:47 - 11:23 |
| Pigeon On Back | 11:23 - 12:09 |
| At The Wall | 12:09 - 13:12 |
| Standing On 1 Leg | 13:12 - 14:24 |
| Kettlebell Goblet Squat | 14:24 - 16:42 |
| Lunges | 16:42 - 17:48 |
| Single Leg Deadlift Variations | 17:48 - 18:47 |
| Asymmetrical Lift | 18:47 - 19:57 |
| Rotational Stability | 19:57 - 20:37 |
| Both | 20:37 - 21:45 |
| Thank You | 21:45 - 22:03 |

What Will You Learn?
In 'BulletProof Knee,' Attila Varga delivers a powerful instructional video that empowers you to reclaim your mobility and strength after knee surgery or injury. This program features a meticulously crafted 12-week recovery plan, complete with 20 targeted exercises designed to improve circulation, reduce swelling, and enhance functional movement. Whether you're a seasoned competitor or a dedicated hobbyist, this resource is your key to building a resilient knee and returning to the mats with confidence.
Technique List
PART 1
- WELCOME
- STRENGTHENING EXERCISES AFTER SURGERY, INJURY, OR WARM-UP BEFORE EXERCISES!
- HEEL SLIDE
- ANKLE PUMP
- LYING DOWN LEG RAISES
- LEG RAISES, EXTENSION, ANKLE CIRCLE & ANKLE PUMP VARIATIONS
- LEG RAISES, ANKLE PUMP VARIATIONS SITTING
- GLUTES BRIDGE
- CALF RAISES
- FOOT POINTING TO THE CEILING, WITHOUT & WITH RUBBER BAND
- WALL SIT & SQUAT
- SITTING LEG EXTENSION
- KETTLEBELL GOBLET SQUAT
- SINGLE LEG SIT DOWN
- LUNGES VARIATIONS
- STEP UP
- SINGLE LEG DEADLIFT VARIATIONS - BODYWEIGHT
- SINGLE LEG DEADLIFT VARIATIONS - ASYMMETRICAL LOAD
- SINGLE LEG DEADLIFT VARIATIONS - OPPOSITE HAND & LEG
- SINGLE LEG DEADLIFT VARIATIONS - BOTH SIDE LOADED
PART 2
- 12 WEEKS RECOVERY PROGRAM STEP BY STEP
- WEEK 1-2 (IMPROVE CIRCULATION & MOBILITY, DECREASE SWELLING)
- HEEL SLIDES & ANKLE PUMP
- LYING & SITTING LEG RAISES
- WEEK 3 - 6 (INCREASE STRENGTH, RANGE OF MOVEMENT AND START FUNCTIONAL MOVEMENTS)
- SEATED LEG EXTENSION
- CALF RAISES
- STEP UP
- WALL SEAT & SQUAT
- SPECIFIC STRETCHING FROM WEEK 3
- HAMSTRING
- QUADS
- PIGEON ON BACK
- AT THE WALL
- WEEK 7-12 (BUILD STRENGTH, DEVELOP STABILITY, AND RESTORE FUNCTIONAL MOVEMENTS)
- STANDING ON 1 LEG
- KETTLEBELL GOBLET SQUAT
- LUNGES
- SINGLE LEG DEADLIFT VARIATIONS
- ASYMMETRICAL LIFT
- ROTATIONAL STABILITY
- BOTH
- THANK YOU
