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Bulletproof Runners Programme
Welcome
Start Here (14:11)
Frequently Asked Questions
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Weekly Progress Monitor
Log Your Weekly Workouts
BPR Foundation Workouts
Workout 1 - Movement Patterns (44:07)
Workout 2 - Movement Patterns (26:28)
Workout 3 - Movement Patterns (24:52)
Workout 4 - Movement Patterns (24:21)
Workout 5 - Glute Foundation (28:17)
Workout 6 - Glute Foundation (21:58)
Workout 7 - Glute Foundation (27:17)
Workout 8 - Glute Foundation (25:23)
Workout 9 - Core Foundation (18:33)
Workout 10 - Core Foundation (25:03)
Workout 11 - Core Foundation (23:28)
Workout 12 - Core Foundation (18:19)
BPR Build Workouts
BPR Build Workout 1 (30:27)
BPR Build Workout 2 (23:10)
BPR Build Workout 3 (25:42)
BPR Build Workout 4 (23:24)
BPR Build Workout 5 (24:17)
BPR Build Workout 6 (18:58)
BPR Build Workout 7 (28:37)
BPR Build Workout 8 (24:22)
BPR Build Workout 9 (22:10)
BPR Build Workout 10 (29:22)
BPR Build Workout 11 (27:24)
BPR Build Workout 12 (27:25)
BPR Resistance Training Workouts
BPR Resistance Workout 1 (21:10)
BPR Resistance Workout 2 (21:42)
BPR Resistance Workout 3 (23:23)
BPR Resistance Workout 4 (19:05)
BPR Resistance Workout 5 (16:44)
BPR Resistance Workout 6 (18:55)
BPR Resistance Workout 7 (22:17)
BPR Resistance Workout 8 (17:06)
BPR Resistance Workout 9 (7:57)
BPR Resistance Workout 10 (6:11)
BPR Resistance Workout 11 (5:46)
BPR Resistance Workout 12 (4:43)
BPR Resistance Workout 13 (5:42)
BPR Resistance Workout 14 (5:28)
BPR Resistance Workout 15 (5:15)
BPR Resistance Workout 16 (4:11)
BPR Taper Workouts
Taper Week 1 Workout (7:02)
Taper Week 2 Workout (3:49)
Race Week Workout (7:27)
BPR Jumpstart Activation Series
Jumpstart Activation Workout 1 (27:25)
Jumpstart Activation Workout 2 (23:34)
Jumpstart Activation Workout 3 (25:45)
Jumpstart Activation Workout 4 (19:09)
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)
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)
BPR Resistance Workout 16
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