F O R T I F Y | Bulletproofing Workout (Top Bulletproofing Exercises)

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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

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Опубликовано:

1 июн 2024

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Комментарии : 817

@TheBioneer 2 года назад

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!

@user-hs4bw4jy7f 2 года назад

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

@herrar6595 2 года назад

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

@lovechallanges1608 2 года назад

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!!

@borism.5375 2 года назад

@@herrar6595 Voting for Adam to consider this as the topic for one of his following videos!

@russellzauner 2 года назад

What's the difference between the Gamma Cast and what I see called in kettlebell language a "Halo"?

@colemcginnis2644 2 года назад

Why can’t every fitness RU-vid channel be more like yours: honest and actually informative?

@marymccabe5829 2 года назад

I agree. No showy moves or efforts at the hard sale. Just practical useful information

@adoukin3232 2 года назад

I would recommend red delta project, that guy goes straight to the point with bs also his vids are 3 mins avg

@dexei3150 2 года назад

Money.

@pineapplehead789 2 года назад

@@adoukin3232 i found him out through a comment on here six months ago w he is goood

@rafaelnacha1788 2 года назад

There are many you just have to look for them

@Benutzername260 2 года назад

Man, your channel is gold.

@xavier4313 2 года назад

No he is gold

@johnathanmedford7436 2 года назад

Very much so.

@abigwhale1043 2 года назад

Agreed, so let's get him that Golden play button!!

@georgeb65 2 года назад

Agreed, really great content

@itsviibes5854 2 года назад

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!

@abigwhale1043 2 года назад

He is. . . *SUPERfunctional.*

@m.sakai_yt 2 года назад

@@abigwhale1043 he is..... Extra-extra functional!

@imosyon 2 года назад

Functional.. He is.

@abigwhale1043 2 года назад

@@m.sakai_yt WHOOOOOAAAAAAAAA

@FringeWizard2 2 года назад

@@imosyon Latin functional.

@anuragdhole0805 2 года назад

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.

@Jay-ho9io 2 года назад

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.

@anuragdhole0805 2 года назад

@@Jay-ho9io indeed brother

@PlanetBongoSan 2 года назад

Speaking as someone who didn't train til my 40s this is unbelievably helpful. Thanks kid!

@jz8377 2 года назад

Man til the 40s??? Damn that’s crazy

@Dawa202 2 года назад

@@jz8377 Better late than never!

@jz8377 2 года назад

@@Dawa202 true no hate to him

@Andriej69 Год назад

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

@worldmaker2477 Год назад

Kid?

@FitLabb 2 года назад

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.

@davidlangley3511 2 года назад

I have the remainder set for your video fitlabb

@williamnunn8847 2 года назад

really amazing exercises here, many of which i have never come across. i like the kb ballistic row.

@juanfehr7876 2 года назад

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_Aging_Warrior 2 года назад

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.

@rogerthat9869 2 года назад

“You’re still a baby” God that has to be the most annoying thing to hear

@The_Aging_Warrior 2 года назад

@@rogerthat9869 That’s true. That was my way of getting back at him for being 20 years younger than me :)

@daemonlordmagnusthered6213 2 года назад

If he is a baby, what am I? (20 Years old)

@TheKingDain 2 года назад

@@daemonlordmagnusthered6213 the glint in the milkman's eye.

@The_Aging_Warrior 2 года назад

@@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"!

@mark11145 2 года назад

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!

@1970cg 2 года назад

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!

@HeadshotFilms1 2 года назад

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

@davidpearson8954 2 года назад

Mate! I’m 51 give me a break ! 34 is still a baby, Happy birthday Adam! :)

@Anonymous-cq2dtp 2 года назад

🤙

@terbides 2 года назад

My overall health and fitness will continue to improve with every video this man makes

@dallasdominguez2224 Год назад

I'm gonna be 50 and absolutely JACKED one day because of the things I'm learning from you now.

@bhath7023 2 года назад

absorb what is useful, reject what is not and add what is uniquely your own is a bruce lee quote

@bhath7023 2 года назад

gotta give bruce lee the props for that

@vengeancecreed217 2 года назад

Just want to point out one thing. Hindu squats are done by Indian wrestlers. Known as khusti. They do Hindu squats and Hindu push-ups first as warm-up. One thing I would say is that. Hindu squats and Hindu push-ups are more of a ballistic movement. I see everyone going down and up slow. Which is fine. It has benefits like that. But I prefer doing it the way the Indian wrestlers do and that's just coming done with no tension and up using the momentum. You can easily find vids of it on. Other than that. I love this channel man. Keep it up 💪

@MrKanti-yy5ux 2 года назад

As a 30 year old just getting into BJJ, I feel this hard.

@MrKanti-yy5ux 2 года назад

@@southtxguitarist8926 Right on mate. Let's keep it going.

@aaronsaju2159 2 года назад

@@dheerajb1883 Brazilian Jiu Jitsu. Its a martial art.

@bluehornet197 2 года назад

@@dheerajb1883 basically a more complete version of wrestling

@BZY-bu9wr 2 года назад

Oof, I'm 21 and I get aches all the time after training. Good luck man.

@rahulk1203 2 года назад

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

@Bokanovsky1 2 года назад

I'm calling it - The Bioneer is my favourite RU-vid fitness channel. This is some next level stuff.

@kingmasterlord 2 года назад

it popped into your head from mine. accept useful influence, reject what isn't, and add what only you can, was my philosophy growing up. I noticed people I knew from daycare changing who they were how they acted and what they thought morally once we got into kindergarten. now I would say that that was when I became aware of the process of socialization. I decided to take an active approach rather than be at the mercy of the influence of adults like everyone else who was being shaped by teachers' opinions.

@hayezflyest 2 года назад

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!

@dahken417 2 года назад

Thanks for sharing a neat idea!

@YeNZeC 2 года назад

Similar to rolling a barbell ?

@NothingHumanisAlientoMe 2 года назад

Wrists, ankles man

@Tedula1134 2 года назад

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.

@djsuter4410 2 года назад

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.

@joshuajabur7829 2 года назад

"Absorb what is useful, reject what is not and add what is uniquely our own." - The Bioneer August 7 2021

@franciscoarana3735 2 года назад

He mentions in his book that's actually a Bruce Lee quote

@JohnDoe-cx7qz 2 года назад

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.

@patrickstar1439 2 года назад

Started biking too Wrecked my knees doing back squats. Biking builds the quads,and help my knees.

@bhsooke 2 года назад

This might be the most generally useful set that you’ve given us.

@lucu01 2 года назад

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

@WFshorts Год назад

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.

@jon...5324 2 года назад

THANK YOU for this video, this is exactly what I needed. I have naturally "loose" and weak joints (they sublux randomly and are prone to injury) and these are what I've been looking for

@devm5233 2 года назад

Same. Recently realised I have hypermobility and that’s had a lot of knock on effects about how I exercise and look after myself. Might be worth looking into?

@athiefinthenight6894 2 года назад

This channel is so underrated

@marcchrys 2 года назад

I'm 62...I like to do my own flow of yoga stretches, freestyle dancing, face pulls, side twists, back bends most days..along with strength exercises like pull-ups, squats, pushups and resistance ring rows. I just do these throughout the day...while I'm boiling kettle or cooking... not like a set workout.

@loganausleyreal-eyes8090 2 года назад

I absolutely admire the approach of holistic thinking especially in regards of training and recovery. It’s dynamic it’s fluid and seamless. I’ve noticed that nothing ever goes unnoticed even when you do not notice it. This is we’re seeing is not always believing. Example: believing that the big Physique reflected back at you implies that you’re strong. I believe the goal would be to be “Strong for long”. No denying there are primary fundamentals for which health is built around and not just of a physical means… Consistency but not redundancy. Resistance and the ability to accept it. Integrity but not rigidity.

@KaiLongstorm 2 года назад

Not sure if this has been commented but #prayformydecking needs to go on the back of a t-shirt! I had to go back and re-watch as I laughed and lost concentration. The "We need to absorb what is useful, reject what is not and add what is uniquely our own." with "The Bioneer" plus logo needs to be on the front of a t-shirt and "Bye for now!" on the back. Your quotes need to be immortalised! Thank you for all you do.

@allhaildrewzavic2838 2 года назад

Bro Im 33. I have been training constantly for the passed 3 years. Im strong and pretty fit. I dont look as good as i would like but I feel strong. These are great. My focus is good health and practical movement.

@rafaferreira6937 2 года назад

Funny enough, my (almost) everyday training is pretty similar to this one. I'm also a parent, I'm 32 and carry my daughter up and down all day, hahaha. So I came up with this training to to have a strong and healthy body. I also recently started fasting during the week. Aiming to perform better and better. Your channel is my favorite when it comes to improving physical performance. Keep up the good work, my man.

@armandotabares8561 2 года назад

Happy birthday Bioneer, this info is gold at 65 I consider myself a young man and have similar approach on my workouts.

@RDeArmas7 3 месяца назад

Cheers Bioneer!

@jesperpetersen636 2 года назад

I often watch your videoes while i am training. I train at home with resistanse bands, pullup bar and the floor. Pushups, handstand lizard/bear crawling and so on and so on. Funktional training is THE WAY

@adrianblania5565 2 года назад

Really agree on the strength topic. Like if you look - you have static strength, explosive strength, strength endurance.... it goes on and on. Adaptation is the key.

@mikeobrien1559 2 года назад

I was delighted to see I'm already doing a number of these. I got addicted to sissy squats about six months ago. I wasn't doing any other squats, at all, and tried cossack squats one day. I was stunned how easily I could do them. Have you ever tried combining a bodyweight good morning and a pancake stretch? You can even load them by holding a dumbbell overhead, or holding a weight plate on your back. Btw, 34? Pfft, you're just a kid.😏 Love your channel!

@TRUEBOOST9 Год назад

GREAT WORK!!

@alihk2290 2 года назад

Happy Birthday Adam! Love your channel!

@rxge.edxts. 2 года назад

Amazing!🔥🦾

@makanatubania9310 2 года назад

This is fire my brother! Exactly what I needed! Keep it up! And Happy Birthday!

@murd0ck745 2 года назад

Great vid Adam. Happy birthday!

@SleepyMagii 2 года назад

Much Love man 💙 Thank You

@edwardstewart4737 2 года назад

Great content as always

@GMC2001 2 года назад

Great videos pal, thank you.

@blasteatkill 2 года назад

Happy birthday! Thanks for the great content and inspiration!

@khdur 2 года назад

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.

@dougantelope5013 2 года назад

Great video!

@desolate_void 2 года назад

Awesome video dude 👌

@SureIBelieveyou 2 года назад

Legend. He's truly a legend

@grahamhill6544 2 года назад

Awesome content as always.

@franswhaxodiaque 2 месяца назад

Very helpful to my training

@alancastellon9225 2 года назад

Great stuff my friend. Always quality

@Kai-ug5ji 2 года назад

Really AWESOME. Thank you!

@davidgruszecki7375 2 года назад

We love thiiiisss!!!! Thank you!!!

@Jake-jv9ff 2 года назад

Great video and overall great channel man💪

@Will-sk6tt 2 года назад

Amazing video! Needed this, thank you!

@Lawland 2 года назад

Amazing video, thanks a lot!

@antonioallen1763 2 года назад

Thank you for these important tips!

@turchmenistyaglovyedoii 2 года назад

I sure will need this

@aetherquill6569 2 года назад

I’ve been watching your videos for some time, with a mixture of awe and envious disgust, thinking to myself “He’s obviously about 4 years younger than I am, (I’ve just turned 30) he’s clearly got an advantage over me. I’ll never be in that kind of shape.” But now I discover that you’re almost 4 years older than I am, and now I have something to aspire towards by the time I get to my mid-30s: namely, keeping fit enough to stay one step ahead of my 2-year old son, losing weight, getting healthier and more functional, and one day perhaps, just perhaps, becoming Batman. Thank you.

@josholdham1033 2 года назад

Such a fantastic channel

@pricerowland Год назад

I consider myself a reformed bodybuilder, so this channel is always a gem.

@juanadorno7228 2 года назад

Great job brother keep it up 👍🏻

@Plingdom Год назад

This is just what I needed! Great video

@iamSeanBrowne 2 года назад

Happy belated birthday Bioneer! Really appreciate the videos and am loving both of your books btw! Loads learnt and to work on - thank you!

@darrylportra4340 2 года назад

Excellent Content,As Always

@xxxmrhankixxx 2 года назад

i love this channel so much

@Loke... 2 года назад

Your a living legend, thank you man

@alantay9409 2 года назад

Thank you for sharing. A ton of functional training ideas!

@Jp-rg6ix 2 года назад

Love it thank you, so much information here

@Cindy-xg6yn 2 года назад

Happy Birthday Adam! You're 20 years younger than I am. I just bought your ebook recently. I have to get really fit. I love watching your channel. I discovered your channel through the Tapp Brothers. I think your ideas on fitness are great. People think I look like I'm in my 30s (probably genetic) and I feel like I'm 20 but I definitely have to work on my health and fitness. I like the idea of general fitness rather than concentrating on one thing. I want to be super fit as I get older.

@TheBioneer 2 года назад

Wait did they mention me? That’s awesome! I’m a fan :-) And thank you!

@donshipman8441 2 года назад

You are a beast bro! Love your channel! Thank you for all your hard work.

@vagrantvienna 2 года назад

As always, interesting, inspiring and informative

@davidpearson8954 2 года назад

Great info, always useful. Plus I’m really enjoying the book. Cheers.

@mtxict 2 года назад

Great channel and this is one of your best videos!

@flip1980ful 2 года назад

I run steps too! Love your channel.

@therightarmofthefreeworld4703 2 года назад

This is excellent, and is exactly the kind of content that "fitness" (inverted commas because I hate the term "fitness industry") channels should be producing and promoting. I've started doing bodyweight squats on the balls of my feet. I hold my arms overhead at a 45 degree angle, so my torso and arms are making a Y shape, as this forces me to maintain good posture while performing the movement (it's impossible to round any part of your back while doing this). Another movement that has benefitted my posture is doing a static hold in a dumbbell press position. Holding the upper and lower arms slightly below a right angle (centre of the dumbbells about in line with the middle of ears), and both upper arms forming a straight line with each other (which is not how I would perform a press, as this is outside the scapular plane). Fantastic for the traps and external rotators.

@bryanmartin897 2 года назад

I’m 50 and yes ...you can work out like a young man but you must recover like an old man. BUT!, once you get to where you want to be you can rock and roll. You only need recovery for attaining higher realms in your training. The CNS (central nervous system) takes 6 days to recover. Muscle 48 hours maybe a little more. Just remember Pat McNamara “ fitness not brokenness” once you get “there” take off but recover on the way up.

@houstonthomas7802 2 года назад

So much wisdom that comes from this man. It truly is appreciated! 💪🏼

@glynhannaford7332 2 года назад

I love your work. Great information and inspirational. Thank you. 👍

@robbyk5266 2 года назад

Thank you! All your content is brilliant. Very inspiring.

@milanzivkovic1424 2 года назад

best video....bravo

@divishkhemani6622 2 года назад

Honestly, thank you!!! This was so incredibly helpful 👊 Happy Birthday!

@robindavis7023 2 года назад

Thanks!

@LtCaveman 2 года назад

Thank you, Adam, for all that you do. You've helped me more than I can say.

@knightveg 2 года назад

I wish agile as you, great inspiration

@beenright5115 2 года назад

I feel that muscle on the front of the shins in Taichi, when moving the bodyweight backwards in a stationary high squat position (kind of like sitting on a bar stool). If you try to keep your body weight as far back as possible without compensating with the chest, it is very difficult to keep the front of your feet on the ground, which seems to develop that muscle.