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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

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Volume 1

CHAPTER TITLE

START TIME

Welcome00:00 - 01:27
Heel Slide01:27 - 04:02
Ankle Pump04:02 - 08:40
Lying Down Leg Raises08:40 - 10:14
Leg Raises, Extension, Ankle Circle & Ankle Pump Variations10:14 - 11:33
Leg Raises, Ankle Pump Variations Sitting11:33 - 15:55
Glutes Bridge15:55 - 17:48
Calf Raises17:48 - 19:09
Foot Pointing To The Ceiling, Without & With Rubber Band19:09 - 23:02
Wall Sit & Squat23:02 - 28:17
Sitting Leg Extension28:17 - 30:45
Kettlebell Goblet Squat30:45 - 35:08
Single Leg Sit Down35:08 - 39:20
Lunges Variations39:20 - 41:41
Step Up41:41 - 42:30
Single Leg Deadlift Variations - Bodyweight42:30 - 47:56
Single Leg Deadlift Variations - Asymmetrical Load47:56 - 51:04
Single Leg Deadlift Variations - Opposite Hand & Leg51:04 - 54:43
Single Leg Deadlift Variations - Both Side Loaded54:43 - 1:00:28

Volume 2

CHAPTER TITLE

START TIME

Heel Slides & Ankle Pump00:00 - 02:34
Lying & Sitting Leg Raises02:34 - 03:43
Week 3 -6 (Increase Strength, Range Of Movement And Start Functional Movements)03:43 - 04:35
Seated Leg Extension04:35 - 05:06
Calf Raises05:06 - 06:26
Step Up06:26 - 08:03
Wall Seat & Squat08:03 - 09:05
Hamstring09:05 - 09:47
Quads09:47 - 11:23
Pigeon On Back11:23 - 12:09
At The Wall12:09 - 13:12
Standing On 1 Leg13:12 - 14:24
Kettlebell Goblet Squat14:24 - 16:42
Lunges16:42 - 17:48
Single Leg Deadlift Variations17:48 - 18:47
Asymmetrical Lift18:47 - 19:57
Rotational Stability19:57 - 20:37
Both20:37 - 21:45
Thank You21:45 - 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
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