Bulletproof Running
A Sports Doctor formulated, comprehensive guide giving you the tools for lifelong happy, strong, resilient running
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01) Intro to Bulletproof Running
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02) Pelvic Control Awareness
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03) Postural Awareness Overview
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04) Head & Neck Postural Awareness
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05) Pelvic Position Awareness
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06) Foot/Ankle Positional Awareness
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07) Mobility Awareness
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08) Strength Awareness
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09) Cadence Awareness
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10) Balance Awareness
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11) Pelvic Control Assessment: Hollow Hold & Bird Dog
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12) Pelvic Control Assessment: Breathing Overview
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13) Pelvic Control Tx: Supine Diaphragmatic Breathing
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14) Pelvic Control Tx: Supine Diaphragmatic Breathing w/Theraband
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15) Pelvic Control Tx: Supine Marches
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16) Pelvic Control Tx: Supine Heel Taps
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17) Pelvic Control Tx: Supine Leg Drives
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18) Pelvic Control Tx: Dead Bug w/Knee Circles
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19) Pelvic Control Tx: The "Big 3"
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20) Postural Assessment
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21) Postural Tx: Neck Retractions
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22) Posture Tx: The Brettzel
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23) Posture Tx: The "World's Greatest Stretch"
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24) Posture Tx: The Short Foot
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25) Foot/Ankle Mobility Assessment: Big Toe Dorsiflexion
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26) Foot/Ankle Mobility Assessment: Pronation/Supination
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27) Foot/Ankle Mobility Assessment: Ankle Dorsiflexion
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28) Mobility Tx: CARs Overview
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29) Foot/Ankle Mobility Tx: Ankle CARs
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30) Foot/Ankle Mobility Tx: Big Toe PAILs/RAILs
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31) Foot/Ankle Mobility Tx: Ankle Dorsiflexion w/Powerband
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32) Foot/Ankle Mobility Tx: Pronation/Supination Series
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33) Knee Mobility Assessment
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34) Knee Mobility Tx: Knee CARs
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35) Hip Mobility Assessment: Thomas Test
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36) Hip Mobility Assessment: Passive Hip Flexion
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37) Hip Mobility Assessment: 90/90 (IR/ER)
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38) Hip Mobility Tx: Hip CARs
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39) Hip Mobility Tx: Banded Hip Distractions
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40) Hip Mobility Tx: Banded & Step Around (IR/ER)
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41) Hip Mobility Tx: 90/90 (IR/ER)
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42) Hip Mobility Tx: Lunge w/Extension & Lat Bend
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43) Foot/Ankle Strength Assessment: Calf Raises
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44) Foot/Ankle Strength Tx: Toe Yoga
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45) Foot/Ankle Strength Tx: Calf Raises w/ Eccentric Drop
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46) Foot/Ankle Strength Tx: 3 Way Flamingo
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47) Hip Strength Assessment: TFL vs. Glute Med & Glute vs. Hamstring
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48) Hip Strength Assessment: Standing March Test
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49) Hip Strength Tx: Hip Flexor Lift Off
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50) Hip Strength Tx: Banded Hip Flexor Activation
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51) Hip Strength Tx: Lateral Band Walks
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52) Hip Strength Tx: Banded Monster Walks
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53) Hip Strength Tx: Glute Med Banded Isolation
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54) Hip Strength Tx: Standing Fire Hydrants
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55) Hip Strength Tx: Captain Morgans
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56) Hip Strength Tx: Glute vs. Hamstring Activation
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57) Hip Strength Tx: Glute Bridges/Hip Thrusts
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58) Multi-Joint Strength Tx: 3 Way Quad Tap Down
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59) Multi-Joint Strength Tx: 3 Way Quad Step Ups
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60) Multi-Joint Strength Tx: Hop Series
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61) Cadence Assessment
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62) Cadence Tx: March & Fall
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63) Cadence Tx: A Skip & B Skip
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64) Balance Assessment
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65) Balance Tx: Static Exercises
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66) Balance Tx: Dynamic Exercises
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Assessment & Treatment TRACKER.pdf
82.8 KB
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Assessment ---> Treatment Reference List.pdf
54.5 KB
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14.8 MBBPR Blueprint.pdf
14.8 MB
