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Bulletproof Runners Programme
Welcome
Start Here (14:11)
Frequently Asked Questions
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Latest Updates
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Weekly Progress Monitor
Log Your Weekly Workouts
BPR Foundation Workouts
Workout 1 - Movement Patterns (27:23)
Workout 2 - Movement Patterns (17:14)
Workout 3 - Movement Patterns (18:54)
Workout 4 - Movement Patterns (16:38)
Workout 5 - Glute Foundation (21:58)
Workout 6 - Glute Foundation (15:18)
Workout 7 - Glute Foundation (21:10)
Workout 8 - Glute Foundation (19:41)
Workout 9 - Core Foundation (13:42)
Workout 10 - Core Foundation (18:50)
Workout 11 - Core Foundation (17:49)
Workout 12 - Core Foundation (12:51)
BPR Build Workouts
BPR Build Workout 1 (22:50)
BPR Build Workout 2 (18:23)
BPR Build Workout 3 (20:21)
BPR Build Workout 4 (17:17)
BPR Build Workout 5 (17:42)
BPR Build Workout 6 (15:08)
BPR Build Workout 7 (20:31)
BPR Build Workout 8 (19:06)
BPR Build Workout 9 (15:31)
BPR Build Workout 10 (23:53)
BPR Build Workout 11 (20:56)
BPR Build Workout 12 (21:56)
BPR Resistance Training Workouts
BPR Resistance Workout 1 (13:13)
BPR Resistance Workout 2 (15:31)
BPR Resistance Workout 3 (17:37)
BPR Resistance Workout 4 (14:22)
BPR Resistance Workout 5
BPR Resistance Workout 6
BPR Resistance Workout 7
BPR Resistance Workout 8
BPR Resistance Workout 9
BPR Resistance Workout 10
BPR Resistance Workout 11
BPR Resistance Workout 12
BPR Resistance Workout 13
BPR Resistance Workout 14
BPR Resistance Workout 15
BPR Resistance Workout 16
BPR Taper Workouts
Taper Week 1
Taper Week 2
Race Week
BPR Jumpstart Activation Series
Activation Workout 1 (21:19)
Activation Workout 2 (19:04)
Activation Workout 3 (18:39)
Activation Workout 4 (14:22)
Q&A Sessions
Submit Your Question
Q&A - 18 October 2023 (59:00)
Q&A - 21 September 2023 (52:25)
Q&A - 10 August 2023 (37:36)
Q&A - 13 July 2023 (42:25)
Q&A - 15 June 2023 (22:45)
Bonus Materials
5 Tempo Workouts to Run Faster for Longer
10K Speed Workouts
Marathon Training Plans
Half Marathon Training Plan
How to Activate Your Glutes When Running (20:58)
Key Exercises for the Desk-Bound Runner (18:31)
Core Training Tips for Runners (12:03)
Post Run Cool Down (Follow Along) (19:35)
BPR Bodyweight Exercise Archive
Adductor Mobility (2:28)
Balance Reach (1:57)
Bent Knee Side Plank (1:27)
Bird Dog (2:46)
Bodyweight Squat (2:31)
Calf Mobility Drill (2:10)
Cobra Stretch (1:51)
Core Activation (11:03)
Curtsy Lunge (1:51)
Dead Bugs (1:38)
Dynamic Quads Stretch (2:36)
Front Foot Elevated Hip Flexor Stretch (1:36)
Glute Bridge Holds (2:47)
Glute March (2:19)
Half Kneeling Hip Flexor Stretch (2:07)
Hamstring Bridges (2:32)
Hamstring Mobility (3:19)
Hip Circles (1:30)
Hip Hitch (3:07)
IYW Shoulder Exercise (2:31)
Knee Drops (1:28)
Lateral Lunge (2:19)
Mountain Climbers (0:53)
Pivot Lunge (1:45)
Plank Leg Raise (1:24)
Reverse Lunge (2:00)
Runners Arabesque (2:12)
Side Lying Straight Leg Raise (2:34)
Side Plank (0:57)
Single Leg A-Z Exercise (2:48)
Single Leg Balance Eyes Closed (1:56)
Single Leg Calf Raise (1:57)
Single Leg Bridges (2:32)
Single Leg Deadlift (2:11)
Single Leg Fire Hydrant (1:41)
Single Leg Glute Med Hold (1:52)
Single Leg Rotations (1:22)
Single Leg Squat (Hands Over Head) (2:15)
Single Leg Squat with Toe Touch (3:07)
Single Leg Squat (2:21)
Sky Diver (2:04)
Spiderman Stretch (1:16)
Split Squat (2:49)
Split Squat Jumps (2:01)
Squat Jumps (1:54)
Standing Piriformis Stretch (1:56)
Wall Sits (1:34)
90 90 Hurdler Stretch (1:50)
BPR Resistance Exercise Archive
Barbell Hip Thrust (1:31)
Barbell Deadlift (3:30)
Barbell Romanian Deadlift (2:03)
Barbell Squat (2:12)
Dumbbell Bulgarian Split Squat (1:37)
Dumbbell Lateral Lunge (1:33)
Dumbbell Renegade Row (1:08)
Dumbbell Reverse Lunge to Press (1:07)
Dumbbell Single Leg Bent Over Row (1:52)
Dumbbell Single Leg Calf Raise (1:08)
Dumbbell Single Leg Punch Matrix (1:23)
Dumbbell Single Leg Squat (1:36)
Dumbbell Split Squat (1:29)
Dumbbell Sumo Squat (1:16)
Dumbbell Walking Lunge (1:21)
Core Essentials Plan
Introduction
Stage 1 (Weeks 1-3) Explained (0:37)
How to Engage Your Core Muscles (12:14)
Workout 1A (12:08)
Workout 1B (13:04)
Stage 2 (Weeks 4-7) Explained (0:26)
Workout 2A (11:38)
Workout 2B (11:25)
Stage 3 (Weeks 8-12) Explained (1:02)
Workout 3A (7:44)
Workout 3B (8:16)
Master Your Running Technique Course
Start Here (7:57)
Running Technique Coaching Philosophy (12:50)
Week 1 - Running Posture (12:41)
Week 2 - Running Cadence (13:00)
Week 3 - Strength & Mobility (6:27)
Week 4 - Footstrike Pattern (16:20)
Week 5 - Leg Swing Mechanics (19:29)
Week 6 - Running Arm Action (27:10)
Week 7 - Running Technique for Hills & Speed (35:19)
Week 8 - Putting it All Together (7:31)
Dumbbell Single Leg Bent Over Row
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