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

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

[TheBioneer]

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!

[colemcginnis]

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

[itsviibes]

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!

[PlanetBongoSan]

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

[FitLabb]

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.

[anuragdhole]

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.

[juanfehr]

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.

[mark]

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!

[HeadshotFilms]

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

[terbides]

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

[Dez_MMA]

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.

[The_Aging_Warrior]

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.

[Bokanovsky]

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

[hayezflyest]

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!

[bhsooke]

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

[cg]

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!

[lucu]

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

[djsuter]

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.

[JohnDoe-cxqz]

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.

[davidpearson]

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