BulletProof Knee by Attila Varga

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