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
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