F O R T I F Y | Bulletproofing Workout (Top Bulletproofing Exercises)
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- My eBook and Training Program: www.thebioneer.com/product/su...
My print book: www.thebioneer.com/product/fu...
The post and full program: www.thebioneer.com/bulletproo...
I designed this bulletproofing workout for myself to help prevent injuries before they happen - by strengthening weaker areas, enforcing good habits, and enhancing mobility.
We have a tendency to wait until we injure something to then start performing rehab and prehab movements to "fix" the problem. As they say: prevention is better than cure! By incorporating bulletproofing exercises into a full bulletproofing workout, we can minimize the risk of injuries occurring in the first place.
An added benefit: strengthening weaker areas also enhances performance by increasing stability and generally enhancing strength.
I'd love to hear your top bulletproofing exercises in the comments below!
Timestamps, because I love ya:
00:00 - Intro
01:17 - Hindu Squats
03:31 - Gamma Cast
05:20 - Kettlebell Ballistic Row
07:18 - Bodyweight Good Morning
09:11 - Tibia Raise
11:06 - Bodyweight Row
12:33 - Sumo Squat + Leg Lift
14:57 - Camel Pose
15:25 - Hangs
16:44 - Wrist Curls
The website: www.thebioneer.com
Facebook: / thebioneer
Patreon: / thebioneer
Instagram: / thebioneer
Twitter: / thebioneer - แนวปฏิบัติและการใช้ชีวิต
Little correction here guys! The inhale and exhale should be the other way around for the Hindu Squat 🤦🏻♂️ I’ll make a vid discussing the exercise specifically in future, as there’s a lot more to it 😁 Thanks for all the congrats and birthday wishes!
Busted that little gummy in between my spine aka herniated disc . It's been about a week of recovery and for a bodybuilder it feels like years passed . I envy you so I miss it I can't wait to return
Hey man, wanna do a video on where mobility comes from? Read a recent meta-analysis, suggesting that stretching doesn't actually induce physiological changes to the muscle, but only changes the perception of it and heard a couple people suggesting that just strengthening the antagonist of the muscle we want flexible
This has worked well for me in some instances, training the tibialis was a game changer, but I still have somewhat of a tight chest even though I'm focusing on all the right muscles for years ( serratus anterior, rotator cuff, lower traps, rhomboids)
It would be interesting to see the neurological and physiological adaptations which lead to mobility in detail and I don't have the time and knowledge base to consolidate that right now
Happy Belated birthday, Adam! I've enjoyed learning from you.as my boyfriend stumbled upon your videos last yr. I got him one of your books.
We also go around the parking lots and do the Spiderman crawl, bear crawl. I truly enjoy them. You're an amazing person. We enjoy learning from you. KEEP doing what you're doing!!
@@herrar6595 Voting for Adam to consider this as the topic for one of his following videos!
What's the difference between the Gamma Cast and what I see called in kettlebell language a "Halo"?
Why can’t every fitness TH-cam channel be more like yours: honest and actually informative?
I agree. No showy moves or efforts at the hard sale. Just practical useful information
I would recommend red delta project, that guy goes straight to the point with bs also his vids are 3 mins avg
Money.
@@adoukin3232 i found him out through a comment on here six months ago w he is goood
There are many you just have to look for them
Man, your channel is gold.
No he is gold
Very much so.
Agreed, so let's get him that Golden play button!!
Agreed, really great content
0:21 The fact you can advanced tuck planche with 1 leg out without only specifically training for planche is mind boggling! You are the definition of an all round athlete!
He is. . .
*SUPERfunctional.*
@@abigwhale1043 he is.....
Extra-extra functional!
Functional..
He is.
@@m.sakai_yt WHOOOOOAAAAAAAAA
@@imosyon Latin functional.
Speaking as someone who didn't train til my 40s this is unbelievably helpful. Thanks kid!
Man til the 40s??? Damn that’s crazy
@@jz8377 Better late than never!
@@Dawa202 true no hate to him
I've started in my late twenties and beginning was ROUGH. I'm 33 now and in fact in best shape I've eve been til' now, but I'm still far from satisfied
Kid?
Mate! I’m 51 give me a break ! 34 is still a baby, Happy birthday Adam! :)
🤙
As an Indian I am grateful to you for introducing our exercises in the video for a wider audience. Many Indians have forgotten the functional benefits of these exercises though they are still used largely in Akhadas,the traditional Indian gyms for wrestlers.
I would love to see a broader use and exploration of dangal/khushti, kalaripayyatu (Sorry if I misspelled that.) Gatkha and other Indian and nearby country exercise and combat arts and sports.
Obviously a lot of mysticism gets attached to things as they exist in a culture for a long period of time, but I am absolutely certain there has to be a tremendous amount of valuable information locked in the generations of development and research.
@@Jay-ho9io indeed brother
Happy 34th birthday Adam! Lots of valuable info here for anyone looking for functional work for long term success. I also changed my training style in my mid-30's to be more functional & for overall fitness over bodybuilding, as I felt it was healthier for my body.
I have the remainder set for your video fitlabb
really amazing exercises here, many of which i have never come across. i like the kb ballistic row.
Absorb what is useful. Reject what is not, and add what is uniquely our own. Love this and I've had a similar philosophy myself.
I call it the sword of Gryffindor philosophy. The sword absorbs only things that make it stronger and rejects everything else.
The second movement (swinging the bat behind head) is actually from an ancient persian tradition/ sport/ dance called zoorkhaneh. They do it with really heavy clubs too. Really cool to see my culture here
34? You're still a baby! Just wait till you're my age (54) - then you'll really NEED this stuff :)
Seriously though, thanks for the great video! I've been looking for ways to bulletproof my joints, as well as recover from several injuries. I really like the way you present a lot of information, and encourage people to discover what works for them.
“You’re still a baby” God that has to be the most annoying thing to hear
@@rogerthat9869 That’s true. That was my way of getting back at him for being 20 years younger than me :)
If he is a baby, what am I? (20 Years old)
@@daemonlordmagnusthered6213 the glint in the milkman's eye.
@@daemonlordmagnusthered6213 You're lucky! You probably don't have to work around shoulder arthritis, and your first thought when you hear that someone is 34 probably isn't "Boy, I wish I was that young"!
I have been an athlete all my life. At 51 I am reinventing my training and your channel and book have been a tremendous resource for me. THANK YOU!
34? I remember that; 51 here now and 3 kids! Yoga 3 days a week, kettlebells and squats 3 days with 30/60 minute walk everyday. Love your functional approach, thank you for the content. Have a great birthday!
My overall health and fitness will continue to improve with every video this man makes
I'm gonna be 50 and absolutely JACKED one day because of the things I'm learning from you now.
As a 30 year old just getting into BJJ, I feel this hard.
@@southtxguitarist8926 Right on mate. Let's keep it going.
@@dheerajb1883 Brazilian Jiu Jitsu. Its a martial art.
@@dheerajb1883 basically a more complete version of wrestling
Oof, I'm 21 and I get aches all the time after training. Good luck man.
how can i ensure to get good BJJ lessons. Is someone with blue belt good enough to train? Just curious and looking to start out... TIA
Back when I didn't train at all and was sitting in a chair all day long, I used to have knee pain quite regularly. And then I got a BMX bike, around 5 or 6 years ago, and the good thing about a BMX bike is that it's pretty intense on your legs as they are the only force moving you forward, litteraly.
I have not felt any kind of knee pain ever since I got this bike. I could also tell a similar story about my shoulders too.
The point is obviously that yes, when you have a weak point, especially when it gets painful, the best way to fix it is to make it stronger, in my opinion.
Started biking too
Wrecked my knees doing back squats.
Biking builds the quads,and help my knees.
I'm calling it - The Bioneer is my favourite TH-cam fitness channel. This is some next level stuff.
Im pretty new at my mma gym but I have been preparing with kettlebells for about a month or two, really slowly over a year, and I'm tearing dudes up with alot more experience then me. They think im talented but i know that i am actually prepared. These bullet proofing exercises were critical in fixing issues i got from 15 plus years of doing hard labor jobs like logging, roofing, and various construction. What was more shocking is how quickly most of these small issues went away. Thanks man, its really massive.
This might be the most generally useful set that you’ve given us.
absorb what is useful, reject what is not and add what is uniquely your own is a bruce lee quote
gotta give bruce lee the props for that
On the subject of adapting exercises for ourselves, wrist curls have always been really uncomfortable on my wrists. One amazing alternative that works for me is using a wrist roller - essentially a cylindrical piece of wood, attached to a string, with a weight dangling off the end!
Thanks for sharing a neat idea!
Similar to rolling a barbell ?
Wrists, ankles man
My father has one of these that he made out of a spare ankle weight tied to an aluminum bar with old electrical cord. He's been using it for years.
I have been practising Japanese martial arts since 2002 and some of the solo practice exercises fall into this category. I am 45 and still have very good mobility and I put it down to such things as kneeling often on the mat, "knee-walking" and other such movements. I began horizontal/ BW rows about two years ago because my martial art focuses on lower body strength and I felt a need for greater shoulder mobility and strength. I also perform hangs and pull ups to supplement my past-time. A great topic for longevity.
Legend. He's truly a legend
That injury montage was amazingly unexpected! Great vid as always Adam!
This is fire my brother! Exactly what I needed! Keep it up! And Happy Birthday!
This was one of the best training videos I've watched in a long time, dawg. And I have spent the better part of my last 5 years on TH-cam watching fitness, mainly bodybuilding.
Keep up the good work and you'll have a new dedicated viewer.
That was a lil nugget of wisdom at the end there dude, you can tell this man has alot of wisdom, I love that you are the type of person to share what you have learned with everyone.
Loved the cinematography on the injury bit at the end. Felt very anime/superhero style filmmaking. Got a laugh out loud. Thank you for this video
Happy birthday, Adam. That's exactly the content I subscribed for. I'm 40 with bad knees since over 20 years of skateboarding come at a price. My lower back also had some issues too. Your videos are one of the reasons I'm almost pain free after at the moment and hopefully will get even better as long as I put in the work. I wish you health and great success with your channel. It's well deserved.
Thank youuu!!! I always watch and try to implement your other bulletproofing and joint videos so it's a pleasant surprise to have it in 1 place (and being able to do them whenever is a bonus)
GREAT WORK!!
Happy birthday! Thanks for the great content and inspiration!
YES! Love that you back everything with science.
I absolutely LOVE your channel and detailed, honest content. Keep it up! I've learned so much from you, and I plan on training for function when I get to be an old lady down the road. Lol
Legendary content as always. I feel like I always walk away from your videos with a new exercise I want to try to incorporate into my routine!
Your videos are so densely packed with useful information and easy-to-follow explanations. One of the best fitness channels on TH-cam for sure.
Thank you for sharing. A ton of functional training ideas!
Happy Birthday Adam! Love your channel!
Happy belated birthday Bioneer! Really appreciate the videos and am loving both of your books btw! Loads learnt and to work on - thank you!
Commenting for the algorithm! Brilliant as always!
I sure will need this
You deserve your subs and views. Awesome channel and content.
i will literally add every single exercise to my routine, you basically addressed all my issues, great work my man
Great stuff my friend. Always quality
Your a living legend, thank you man
Great content as always
Awesome content as always.
Thank you so much I like the end quote this is exactly what I am doing looking around getting different exercises and adding them to a work out
Cheers Bioneer!
Man it's crazy how similar my style of training is to yours, only you definitely have a couple legs up on me in dedication. Great video, I already do some of these but learned a few new tricks too!
That was the most bad ass lower back pain spasm I’ve ever seen lol thanks for the video! Happy birthday! Love you videos
Such a fantastic channel
By far the best channel on TH-cam. I can't wait to buy your book!
Great video and overall great channel man💪
Great vid Adam. Happy birthday!
This is one of your best videos yet. These are going to bullet proof my body for wrestling. Thank you Bioneer!
I'm 53 and I've had to change and adapt my training over the decades, and now it tends to be more functional and wholistic. Thanks for the knowledge sharing, very useful
You are a beast bro! Love your channel! Thank you for all your hard work.
We love thiiiisss!!!! Thank you!!!
So much wisdom that comes from this man. It truly is appreciated! 💪🏼
Thank you, Adam, for all that you do. You've helped me more than I can say.
This is the kind of a video that is recommendable to others. Very humble, very honest and informative at the same time. Kudos brother!
Happy birthday Bioneer, this info is gold at 65 I consider myself a young man and have similar approach on my workouts.
This is the best channel on the internet.
Excellent Adam. As I approach 61 I have realized how many compensations and chronic weaknesses I've accrued over time. Parenthood, professional demands, changing schedules and myriad other distractions are the challenges we face. Every movement you've mentioned today is familiar and yet most have fallen by the wayside and should be reintroduced to the program. BTW, Ben aka #kneesovertoesguy is in my opinion a treasure and whose work is worth a deep dive. Even my youngest son (now 15 and a volleyballer) is steeping himself in those protocols. Thank you for your continued efforts and know there is massive appreciation being thrown your way.
Best Fitness Channel Ever
i love this channel so much
I run steps too!
Love your channel.
It makes me so happy to see shiko in here. Man oh man I can't wait to start sumo in 2 weeks.
Congratulations!!!
Many happy returns, both for the birthday, and the kid.
Man,I just read your book. Awesome! The principle of having no limits in your workout is mine way as well. And your kind of pshysique is what I aspire to develope. Keep up your work. Greetings from Italy!🤟🏻
Dude Adam your for sure my favorite TH-cam channel period. Please keep it up. I'm ordering your book on payday!
One of the best fitness channel honest and authentic
Happy Birthday! Have learnt a lot from you and would like to keep on learning. Thanks!
Fantastic information! Thank you for putting this video together. I will definitely include all of those throughout the week workouts!
This video deserves constant revisiting.
Great video!
Excellent Content,As Always
Much Love man 💙 Thank You
Great info, always useful. Plus I’m really enjoying the book. Cheers.
Thank you so much for posting this. I’m the same age as you and recently I keep getting little injuries. It’s like my body is starting to really struggle. I am definitely going to incorporate this routine! Thanks again and happy birthday 🎂
As always, interesting, inspiring and informative
This channel is so good
Happy Birthday, Adam! Have a good celebration!
I like Your videos, thank You for Your effort to record them.
Honestly, thank you!!! This was so incredibly helpful 👊 Happy Birthday!
This is an awesome video. I appreciate the focus on these somewhat neglected muscle groups.
I consider myself a reformed bodybuilder, so this channel is always a gem.
I'm learning new and usefull excersises thanks to you. Hopefuly i can one day teach them to my students when i get my diploma in PE and recreational fitness (don't know the excat translation).
PS your new book is really great!
Great vid. I was already doing a few of these, need to get that tibia raise going!
Appreciate all the content you put out. Will include a lot of these movements into my corrective exercise routine I do daily!
Your rendition of the workout injury is epic, had to rewind it a few times
The best fitness Chanel on TH-cam!
Your channel is god tier
Great videos pal, thank you.
Absolute gold. Every video is packed with useful information. Great channel. Have both books and love them, just what a busy dad needs.
The Bioneer is an amazing channel with real-world information and no-nonsense advice.
You're outstanding, I've bien watching and rewatching your videos for a long time now, experimenting with different ideas that You bring up. Thank you
This is really great! Gonna implement these exercises into my daily life/training sessions! Thanks Bioneer!