Try These 8 Moves for any Bulletproof Core



Video taken from the channel: Dan Lawrence


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Video taken from the channel: GuerrillaZen Fitness


Ankle Exercises for Strength & Mobility (Bulletproof Ankles)

Video taken from the channel: Strength Side


Want dancer abs? Try this 6-minute workout from DanceBody’s Katia Pryce | Sweat Series | Well+Good

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14-min Hip Figure 8 Workout | Fun Standing Ab Exercises

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8 Anti-Rotational Exercises for a Bulletproof Core

Video taken from the channel: Strongertmr Training

The key with this move is to control the drive so nothing moves but your knees and hips from extended to flexed positions. I like supersetting these moves, performing 2-3 sets of 5 each side with the single-knee drive, and then 2-3 sets of 8-10 with double-knee drive. These really get the core burning! Hanging Psoas March With Ankle Weights.

Read on for the best core-strengthening moves for every fitness level. Beginner moves If you’re new to exercise or if you haven’t exercised in a long time, start with these beginner moves. Yes, these are much harder than crunches.

Yes, these are much harder than crunches. The 3 Moves You Need for a Bulletproof Core. 3. Getty Images. by. These are my 4 go too core exercises. Give them a try 1 Stir the pot on S.Ball Isometric core exercise 2 Pallof press Anti-Rotation core exercises 3 1 arm suitcase hold Anti-Lateral.

If you want to take it a step further and bulletproof your midsection even more, then you can start to work in some of these core-specific exercises. Follow this guide to challenge each and every region of your core in a safe and effective manner. Don’t do it for the six-pack, though; do it for you! Front Abdominals 1. Core Workout Of The Day: 1. Anti-Rotation Hip Hinge-4x8 ea _ 2. Anti-Rotation Press+Hip Hinge-4x5 ea _ 3. Static Hip Hinge Anti-Rotation Press-4x8 ea _ 4.

Bulletproof Core. It’s been close to twenty years since the term “core” exploded on the scene. Depending on who you are talking to it can also be referred to as torso training, ab training or midsection work. What you call it doesn’t matter. How you train it does. Deep roots.

Core training is nothing new. Develop a Bulletproof Core With Advanced Barbell Rollouts If you want to make your already-strong core even stronger, try these Rollout variations. To develop your high-performance chassis, try these killer ab exercises. This core workout only takes about 10 minutes to complete and focuses on. The Moves.

Roll-up: The roll-up is like an advanced sit up. If you can’t roll all the way up, try putting some weight on your ankles or place your feet under a couch for leverage. Rolling Like A Ball: This is a fun core exercise that places you in the fetal position.

Rock while you keep your core nice and tight.

List of related literature:

What about repeating the first four moves and omitting the fifth?

“Playing to Win: Becoming the Champion” by David Sirlin
from Playing to Win: Becoming the Champion
by David Sirlin, 2006

Combine this move with other listed moves or make up your own.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

But these moves require a strong core to build upon.

“Profit from the Core: A Return to Growth in Turbulent Times” by Chris Zook, James Allen
from Profit from the Core: A Return to Growth in Turbulent Times
by Chris Zook, James Allen
Harvard Business Review Press, 2010

So far so good, but what are the moves required to solve the problem?

“Python for Rookies: A First Course in Programming” by Sarah Mount, James Shuttleworth, Russel Winder
from Python for Rookies: A First Course in Programming
by Sarah Mount, James Shuttleworth, Russel Winder
Thomson Learning (EMEA), 2008

It’s easy and natural to go back and forth between these two moves; in fact, you could even create a combination 4-count upper-body move by putting these two moves together.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

moves that solves the puzzle in less than 16 moves.

“Algorithmic Puzzles” by Anany Levitin, Maria Levitin
from Algorithmic Puzzles
by Anany Levitin, Maria Levitin
Oxford University Press, 2011

Those moves can even be simple, in the sense that they do not require many or long variations.

“Move First, Think Later: Sense and Nonsense in Improving Your Chess” by Willy Hendriks
from Move First, Think Later: Sense and Nonsense in Improving Your Chess
by Willy Hendriks
New in Chess, 2014

Such moves include the windmill, swipe, back spin, and head spin.

“Hip Hop around the World: An Encyclopedia [2 volumes]” by Melissa Ursula Dawn Goldsmith, Anthony J. Fonseca
from Hip Hop around the World: An Encyclopedia [2 volumes]
by Melissa Ursula Dawn Goldsmith, Anthony J. Fonseca
ABC-CLIO, 2018

What is the minimum number of moves needed to do this?

“Mathematical Circles: (Russian Experience)” by Sergeĭ Aleksandrovich Genkin, Dmitriĭ Vladimirovich Fomin
from Mathematical Circles: (Russian Experience)
by Sergeĭ Aleksandrovich Genkin, Dmitriĭ Vladimirovich Fomin
American Mathematical Soc.,

This is an extension to usual solutions that do not calculate the sequence of moves but rather perform them.

“The Art of Prolog: Advanced Programming Techniques” by Leon Sterling, Leon Sterling Ehud Y. Shapiro, Ehud Y. Shapiro, Shapiro Ehud coaut, David H. D. Warren
from The Art of Prolog: Advanced Programming Techniques
by Leon Sterling, Leon Sterling Ehud Y. Shapiro, et. al.
MIT Press, 1994

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • If you love dancing with me, let me be your Coach for the barre program I loooooove! Check it out (including free sample workout)

  • Thank you so much I really enjoyed this you are a great teacher clear instructions calm inspiring you don’t over talk or over hype the balance is just right! AND I LOVE your music choice and you have a good feel for the music too which is sooooo important thank you I’ve subscribed and looking forward to doing more with you ������

  • Flexibility is something we should definitely all concentrate on especially for the later years of our lives in order for us to have mobility, as a former dancer I needed to be really flexible, but I’ve never stopped stretched since my dancing ended because it’s become a part of my life if you’ve never done a stretch or yoga class before, I have the perfect beginners workout “stretching for beginners” to get you started and plenty more

  • Can somebody tell me exactly how much weight you have lost doing this I mean I know they show in the video before this how much weight you that people have lost but I had gastric bypass I do a lot of walking in my neighborhood but in the evening before I go to bed I want to do this but I wanna know how much weight I can lose doing this within a four month. Has anybody done it for four months and actually see a change in your way can somebody please comment and let me know exactly how much weight you have lost doing this I’m at 230 I’m trying to get to 185

  • I LOVE your video… been doing your hip figure 8s everyday since I found this video / you!! Would you please be willing to do a video of just hip figure 8s? I’d love to do this longer… and it is so helpful when I do it while watching you doing it!! Thank you for considering it.

  • Bollywood dancing / belly dance fusion thing here. This helped get rid of my stiff lower back. Im doing this everyday til i get the hang of it.

  • Any advice for flat feet? I don’t have arch in my feet especially in right and because of that my knees are “running” inside when i do squats for example.

  • I have not exercised in years. At 50, I am raising my 3 boys and I am so stiff and out of shape. I joined a prayer movement that involves exercise and asked me to exercise 1 hour a day. I found this workout and love it! It felt so good to move even for a little, and I plan to continue with this every day to get going in the morning. Thank you so much!

  • Thank you just started to exercise to lose some belly fat and did your exercises. Used to exercise but before. Not done in a few months.

  • Many many many ���������������������������� thanks miss. I am going to begin today because I have pain in my mentiras. I pray that it should help. Workout fun. ❤❤❤❤❤✌������‍♀️����‍♀️��������

  • I sincerely thank you for taking time to do this video and showing how to do the moves. I turned 60 years old on 6/20 and made a commitment to myself to get as close to size 10 as possible. Grateful Liz King

  • Hi I just saw your video for the first time. A little about me: I’m 62, very obese, and diabetic. I started in January to change my eating and I was 227 and am currently 203. I’ve hit a plateau and I’m stuck on 203. I saw an ad of a 62 old woman who used your workout and she looks amazing. I’d like to try it. As you can see 203 is still a lot to move like you move. How do I know if I’m doing it right? Do you have videos for obese people like me? How and when can I start? Hope it’s not a lot to ask and look forward to hearing from you.
    Praise &Worship

  • My friend recommended this for a while, loving the results, trying to lose belly fat as well and Loving this exercise, do it every morning

  • I am 65 years old. Tried it out and it’s fantastic. Have years in the gym but due to corona I don’t go and this perfect for the core. By the way your teaching method is perfect. Greetings from Germany. ������������

  • Hi… I would just like to say thank you… I have inoperable hip issues, walking distances and standing are difficult for me. I have seen quite a bit of figure 8 info lately and thought it looked wonderful but I thought it would be out for me… but I gave your 15 min workout a try… I’m amazed… after only doing it for 4 days I have more flexibility and slight easy of walking discomfort… I’m in.. the pain of the last decade has seen my fitness whittle away… I will continue to do your 15 min workout until I feel ready to move to the next level… thank you.. I’m 63

  • I really like this! I have some latin dance background but I’m old now (59). This teacher is very thorough yet not too fast or too slow! Great music too! This is for me!

  • Dr. Bri, this was such a fun exercise! I didn’t think I’d be sweating and feeling it but I was wrong! I loved it. Please post more videos like this. Thank you so much

  • Just started and I’ll see how it goes. Did it twice today so far. I really like how this feels. I have a gut and I’m trying to get rid of it. Thanks for sharing these videos. I’ll be checking your other ones out as well. I really like this one though. You don’t have to go at it real hard at first but later once I start to lose the gut, I’m sure I’ll be able to put more into it. I also have fibromyalgia in my hips so I’ll see tomorrow when I get up how it feels for me. I’m hoping I’ll be back! Again, thanks for sharing these videos. ❤️��

  • Hi I just did your work out for the first time and I loved it. Just a quick question… when you are just doing the slow movements to cool down etc should you still have your core muscles engaged or just be relaxed?

  • I found this yesterday and tried it, okay so I didn’t finish as I had to shower and start work, Lock-down work May 20, but girl by lunchtime my side abs were burning wow. I’m so continuing with this. You made it so easy and loved the way you broke it all down!! ��

  • Thank you for this video! I love doing it daily, especially now that I’m always at home. Helps with tightening my core. I feel it, and see it. ❤

  • I love your video training. I usually am afraid of exercise but this set o exercise actually helps me to feel good. However, I just wonder if this can hurt the lower spine. Just wonder the 8 “twisting” action would twist the lower and lumber spine…can you please advise?

  • I first did this months ago (probably last last year?) and just did again. I forgot how much I enjoyed it. I have spinal stenosis so I need to be careful about what type of exercises I do. This is perfect for me. It’s fun, I get a workout and it feels really good.

  • I did it this morning in the ladies toilets in front of the mirror. �� I have osteoarthritis and am menopausal so really need this. Can’t swim on lockdown. Thankyou.

  • Thank you for this workout. I’ve been wanting to get back into something physical and this is so easy to follow.First one done this morning and looking forward to doing it on a daily basis. Stay safe:)

  • Love it! ❤️ perfect beginner/re-starter into exercising/moving! I’ve been stale for a few years, re-gained weight, feeling awful…. and here you ARE with these wonderful moves! �� Thank you! ��

  • These are essentially basic bellydance moves. I’m not sure why that isn’t referenced at all. It’s nicely put together, I like additional text and the direction arrows very helpful:)

  • I love this, I’ve been doing this everyday for about 2 weeks….I’ve always been a ridged mover and this has really helped my body to relax into the moves.

  • These are ideal even if you’re not very active. If you want to improve your health, lift your mood and get motivation, do this workout.

  • I have been wondering what figure 8 was, and whether I could do this, being a senior and all. Now I finally know. I enjoyed this. Thank you so much!!!!

  • Omg thank you. This is helping my 77 year old stiff body! I believe this will help me get my flexibility back. Thank you so very much!

  • I am 68yrs old and have very stiff hips,, I have been doing the Figure 8 workout for 5 days,, my hips feel great, I must be doing it right.. I love this workout. Can you tell me the name of the music please… Many thanks……

  • I have several conditions, which means I suffer with chronic pain daily. Over the years I have become less and less active, which means the pounds have piled on. I am always on the look out for some sort of exercise that I could do, that wouldn’t take so much of my energy. I am going to try this tomorrow.

  • Thank you sooooooo much for this! I’m so out of shape so these is a great start for me! I’m sure it will get better in time as I watch more of your videos and work on it myself!

  • For an animal that has evolved to be a bipedal unilateral mover, and it’s success was me all through by walking with an erected spine, this is not just dumb but but rather counter intuitive. Why do you want to move like a monkey when that was the thing that you left behind in the evolution. Your body is not made for this. If you think otherwise compare your anatomy to monkeys. Clearly you are not a good walker/runner.

  • I remember when I first started doing movements like these… it was weird, it felt strange, where was the barbell and dumbbells? But it also felt oh so natural, and oh so good. The more I did them the more freedom I felt in my mind and body. That was enough convincing for me…. but here’s some reasons why I chose these 5…

    Hinge to Sieza Opening up hip hinge, forward fold, squat, and deep knee and ankle flexion. Great warmup
    Crawl Switch Under Crawl position lights up the core muscles, to smoothly transition from front to back takes massive contralateral strength from hips and shoulders
    Cartwheel Side bending and Hand support (Handstand), spacial awareness, challenging from the squat
    Roll Ability to fold the spine and yield to the ground. Much harder than it looks.
    Bear Walk Contralateral Pattern while opening thoracic extension, shoulder flexion, AND hamstring flexibility

    Those are all the more technical aspects but all in all these are varied movement patterns that help us maintain our human beingness ��

  • I started trying to follow but was immediately mesmerized. I had to stop & just watch all the way through. Really helped me see the proper positioning & muscle groups working with each movement

  • For the shoulder-roll; th arm of the shoulder you roll over should always end up on the inside of the knee at the end… to avoid kneeing your self in the face when doing it to break a fall. You fall, do a roll to protect yourself, and end up hurting yourself, yourself. Parkour!

  • I love it
    .so nice..i will it everyday,I am almost 60 but in what to stay healthy and in good good shape..grazie per quest video..baci

  • Bildiğin namaz hareketleri bunlar. Bunlarda anlamış namazın faydalarını ama direk söyleyemiyorlar. Birde abdest aldınmı al sana on numara meditasyon ��

  • Love it. I’m 62. Worked out with weights all my life. Now at this age I carry the good mass into it. So that’s all good. But two years ago I started some deep squat holds every morning and MY GOSH it has changed my life. Unreal. Now I’ve seen this video and I have some new challenges. I’m not quite ankle stretched enough and I’m off to go make it happen. Thanks dude.

  • Every muscle and fibre of your body is absolutely beautiful and you move in a graceful flow of strength, of power and dance… just so inspiring! I love the calm, zen-like quality of your voice and videos. Starting my day with you gets me in the right headspace… so happy to have found you! Have a beautiful day!

  • excellent thanks for posting sincerely these dynamic strength building exercises will serve the body exponentially in myriad ways:)

  • I just got turned on to your videos this very day. 55+ yo, mountain biker, weight lifter, fused ankle from the Army, 4+ knee operations, has worked at a desk for years and I’m ready for a change…and you my friend initiated that. I gotta get more flexible. The right knee hasn’t seen a full squat in decades and may never but it it can get more flexible and that will compliment my regular activity of mountain biking. I’ll never have that physique but I guarantee I’ll keep my ticker ticking longer because of your encouragement. mountain biking is my passion….’as always’

  • great but camera moveing is distracting and you should go over the moves first. hard to get the benefit when im focused on trying to master the move.

  • 60 years old. Been doing a dance with fitness for 45+ years. Seen a ton over that period of time, tried a lot of it. This video makes me smile. The production values are superb…the content even moreso. ‘Getting older’/’aging’ is a battle you need to be prepared to fight. (Apologies for the harsh framing.) Maybe the most important element of preparing for this battle is mobility. (Especially vital past the age of 50.) You’re providing an amazing resource here. Advice that everyone genuinely concerned about their fitness, their physical integrity should subscribe to your channel to receive. Thanks for this.

  • I am rehabilitating my body doing exactly these exercises so hard If you can do it don’t stop and if you can’t do it push and try till you can with time and pressure EVERYTHING GIVES!

  • I’m here to see if there’s anything i can do to improve my ankles, but not because they aren’t up to standard but because i wonder if this could help me with my club feet issues. But as a result my bones and feet aren’t what they should be.

  • Do you do any other workouts besides primal movements and balance stretching? Do you still play ball? Are you on any kind of diet?

  • At 3:50 “Establish the arch in one foot”
    What does it mean and how do I do establish the arch?
    Also thanks a lot for making this! Working my ankles out

  • I just subscribe to your channel, after watching this video, definitely I need this body moves exercise.. I’m really motivated, l love the combinations of steps,easy to follow..

  • This all looks like a great workout…and it’s very ‘inspirational’ to see your physiques and how you move…makes me want to try this workout… but…when I did try to follow along…it became clear to me that this is a ROUTINE that all three of you already know very well… your Muscle Memory take over and therefore makes it all look so effortless.

    But for those of us who’ve never done this Routine, it is impossible to follow, especially if we want to get it more or less correct. You need to break it down more, slow down the pace, etc.

    So unfortunately, for me, this video doesn’t work….

  • Good workout but frustrating because the cameraman keeps on doing closeups when u change steps. We then loose the continuity. Filming a workout is no place for artsy photography. It has to be practical and full body visual so we can follow.

  • Nice video… लोगों को हैल्थ बनाने की कहें, सबसे ज्यादा जरूरी है हैल्थ.मैने भी बनाया है घर पर��
    Apni fit rahen Corona se bachen…
    PL believe and follow this ��

  • awesome dancers! How do you think about the way I practice from Vietnam:

  • Dance is not an exercise; it is for joy. If you don’t believe me… look at the traditions your moves are coming from. Only white people can take the joy of something so joyful….just fyi. Thx for the video. I will include the joy myself.

  • Was having a real difficult time with the camera angles popping in and out; couldn’t make out half of it and how to change positions. Camera was literally everywhere.

  • It seems a video clip instead a class. The constant change of camera and zoom make that you loss all the movement. Good exercises but bad explained and fast if you don’t know the rutine.

  • Hola desde España. Me gustan muchísimo tus ejercicios pero no me da tiempo a ver los movimientos porque vas muy rápido. ¿ podrías marcar los ejercicios más despacio para los que somos principiantes? Muchas gracias

  • It’s funny most of these movements are in mma, jujitsu& capoeira that I used to do for 12 years then once I stopped and got a 60+hour job I gain weight lost a lot of muscle and developed severe knee pain and I’m in my 20s:( I need to get my life back and find time for my self. The time is now im gonna get back on my path.

  • This is going to be my first Youtube comment because I don’t want another person to waste time on this video. The exercise is not poorly designed, however whoever shot this video clearly didn’t try to follow the actual workout, meaning you’re not going to follow along the moves precisely. For a tutorial video, there’s no need to zoom in the details! Audience needs to see the whole damn picture to follow along. Tips: get the camera guy to do this and next time they’ll understand how to shoot a workout video!!!

  • Katia Pryce did a great job, and I had no trouble following along, but the 7/8 length tights, (or maybe they’re capri length since the girls are petite), was distracting because they look so awful.
    All 3 have wonderful bods, but those type of tights make them look stubby and chunky, even though they are super lean!! Strange! They need to be in full-length tights or cute shorts, to show off their best assets.

  • Thank you for this video. I have been having some severe ankle and foot pain over the last 2 years. I visited a chiropractor which helped, but my pain returned after one year. I was looking for some ankle strengthening exercises and ran across this video. I did my first session today. I can’t believe that my pain completely disappeared, my ankles feel hydrated, and I feel stability in my feet and ankles. I am going to continue this routine everyday. This was a blessing to my life and my feet.

  • At first I thought he was on his property. Then I realized he was in some National Park. The video got really interesting after that.

  • Wanted to see how the feet were moving, impossible to figure it out from upper body. Looks really good something I would enjoy. Shame the camera kept focussing on the upper body, belly and faces.

  • I would subscribe if the camera just focused on the dancers’ full bodies, so you could see all the movements, instead of using all those camera angles. It’s somewhat useless as filmed now.

  • Well I tried. With such a small space I couldn’t really move. The dance are great. But didn’t really break it down. So some steps I had to imagine I was belly dancing. Moves sucked but I tried. I’ll have to keep doing it to get the moves down.

  • I will try this as one of the new methods after quarantine for my students:). But as many people already said: The warm-up is good, but as soon as the “main part” starts, especially newbies are scared away because you don’t explain when you switch the movement or how many counts you do.
    I hope you do improve in further videos. C ya!

  • I dig you a lot. As a long time yoga teacher that is MALASANA or the Garland Pose and its not only a good ankle stretch but is excellent to open the Colon so you can take a dump health-fully… describes what happens when one sits um…on the Royal Throne (the Porcelain Jungle i.e.) ROFLMAO

  • I experience pain on the outer/back side of the ankle when I run. Is there some physiotherapic exercise I can do to cure it? Thanks in advance:)

  • Big news! To all of our Dancer Abs fans, we have a NEW dancer abs video (linked below) from Katia! It’s 15 minutes long, so you’ll definitely get your core feeling strong and your heart pumping. Plus, it’s completely filmed in the wide shot, so you can see the full move the entire time.Check it out, and let us know how you like it!
    Plus, we’ll be releasing 3 other dance-inspired workouts from Katia this month. Be sure to subscribe to Well+Good so you don’t miss them!

  • I’m 51 and I’ve just started doing your ‘dancer abs moves’ and I’m becoming much more agile than ever before and I’m beginning to see a better looking stomach, it’s been a good 3 weeks of doing these daily plus walking. I’m not looking as pregnant as before. I’m so happy �� I’ve picked up the moves really well and love the chatter / encouragement throughout the routine. Beautiful dancers too

  • This is so much like belly dance, but a lot more accessible (with enough practice with this it might be much easier to get into belly dancing). This is actually a fantastic workout; I can definitely feel it!

  • Great video on strengthening ankles which is often a neglected area. I wish you hadn’t used books as a prop. Stepping on books which are great source of knowledge was offensive. Just a thought.

  • Fantastic exercises, very functional. Can’t wait to add these in. Try doing these on the grass. Add in grounding at the same time.

  • Hey man, thanks for this vid. Got a clarification question about your split squat stretch—is it advisable to have the knee so far past the foot? Doesn’t this overextend the knee / could potentially be injurious to the knee? Just wondering as other workout vids I’ve watched they’re really serious about where the knee should be and I don’t want to be pushing myself into injury.
    Thanks again!

  • Super NEXT Level!!! Appreciate the tips and exercises, I have been dealing chronic ankle injuries my whole life. I will ACHIEVE BULLETPROOF ANKLES!!

  • Thanks a lot!!! 10 days over it and already feeling my ankles more flexible. although I can sit in seize more than 15-20 minutes, my left ankles is more rigid in comparison with my right one. Perhaps you could suggest some exercises? All the best!

  • Wow it’s been 2 years and I can finally squat with heals off floor 5 inches. Sounds like huge gap, However, being able to squat and hold for more than a min amazing.

  • I am just wondering about the deep lunge where the front knee goes far over the ankle as in yoga training I always learnt that in order to protect the knee it should be in line with the front ankle or little behind but never go over the ankle. Any thoughts?

  • Wow! One of the best videos I’ve seen all year on YouTube relating to health, I practiced these moved whilst watching and felt instant relief cheers �� ������ from a happy new fan

  • Stretch:
    Standing Ankle lean stretch 1:38
    Sitting on knees folded 2:20
    Sitting on knees folded on Achilles heel 3:20

    Foot forward 3:50

    Toes lift back against the wall 5:07 (10-15 reps and hold last one)
    Calf raise 5:20 20-25 reps
    Single calf raise 5:40 10-15 reps

    Sitting deep squat position 7:30
    Split squat 8:20

    Hip rotation: 9:10
    Squat hip rotation: 9:47

  • ****************EXERCISE LIST****************


    • Standing ankle lean stretch. Push hips towards wall. 10 short reps, on 10th, hold for 10-30 seconds

    • Sit on ankles 30 seconds to multiple minutes.
    • Sit on knees with toes dug into ground (30 seconds)


    • Single-foot arch and reach opposite foot as far forward. Don’t let arch collapse. 10-20 reps


    • Shin-raise: Toes in front of you. Lean against wall. Lift toes to knees. Keep knees straight. Pause at top for 2 sec. 10-15 reps, hold last for 10 sec.

    • Calf-raise (one or two foot). Pretend you’re jumping at top of each rep. Pause at top and bottom for 2sec. Switch to single-leg ASAP. 10-15 reps single leg, 20-25 for both leg.


    • Sit in squat position. Just hold for several minutes. Try moving knees around as you get stronger

    • Split squat. Keep back leg straight, front knee over ankle, torso straight. 5 reps each side.


    • Hip rotations. Support body like a crab, rotate knee out and in. Progress to squat hip rotations.

  • The professor is incredibly good however it sounds the camera had a crush on her filming it. I see that it wasn’t the intention, but all those zooms confuse the audience

  • Have you ever heard of barefoot shoes? If not, I highly recommend checking them out! I’ve been wearing vivobarefoot for about 6 months now and I’m loving them!

  • New here and so glad I found you. I am 51 and have always been fit and fell in October tripping over a gate with my 37 pound grandson. Trying to hold him tight and fell so hard on my knee and ripped out my PCL. Largest ligament in knee. It was recommended at my age not to do surgery so I have no pcl. This is a workout I can do to continue to build strength since my PT was halted as well as gym. Thanks so much.

  • I have time to work on now and apply the 3 day training, as everything is on locked down; the gyms and work. Thank you, perfect timing!

  • Great video man, been following you on Instagram for a while, always very informative. Glad you’ve started up a YouTube channel, should get a lot more followers once it hits. Keep it up!