Bulletproof Workout

Advanced Level

Bulletproof is a workout where you are looking for 5 rounds of quality movement. Not speed. It requires a high level of ability and plenty of core strength, so strictly for those of you who are more advanced in your skill set. Make sure you warm-up fully before proceeding with this workout.

Chin-Ups

The Chin-Up is a similar exercise to the Pull-Up, but there are some key differences. Aside from the obvious difference in grip, the Chin-Up uses more shoulder extension rather than adduction, and due to the positioning they typically hit your biceps a lot more. Most people generally find the Chin-Up the easier of the bodyweight pulling exercises.

Benefit

The Chin-Up can help build impressive strength and bulk in the back and biceps. Due to the nature of the activation of the Lats, the shoulder extensors, scapula rotators and depressors also get worked heavily.

INSTRUCTION

1. Grab the pull-up bar with the palms facing your torso and a grip shoulder width apart.
2. As you have both arms extended in front of you holding the bar, keep your torso as straight as possible whilst pointing your toes. Think of the Hollow Body position. (See Fig. 1)
3. Pull yourself up until your chin is above the bar. Keep your elbows as close to your torso as possible. The body should remain as still as possible with your arms being the only thing moving. (See Fig. 2)
4. Squeeze your biceps at the top position then slowly lower yourself back to the starting hang position.

Archer Push-Ups

The Archer Push-Up is a great exercise for the core and stabilising muscles, as well as for the chest, shoulders and arms. The Archer Push-Up is also a great exercise to build enough strength to be able to perform Single Arm Push-Ups.

Benefit

The Archer Push-Up is an excellent exercise to improve shoulder stability, and straight arm strength whilst tying in the core when working the chest and arms.

INSTRUCTION

1. Position your hands on the floor as wide as possible. If you can, keep your legs together, if you need a little extra support go wider with your feet. Make sure you core, abs and glutes are under tension. (See Fig. 1)
2. Keeping your torso straight lower yourself slowly down to one arm. Keep the other arm straight, locked at the elbow and as far away from the body as possible. Look at the hand you’re coming away from. Think of an archers position just before he fires the bow. (See Fig. 2)
3. Keeping the arm locked and straight, engage the chest, shoulders and triceps and push back up, straightening the other arm back out.  Maintain a neutral spine throughout. Repeat the movement from point 2 on the other side.

Vertical Body Lever

The Vertical Body Lever is a great exercise to develop the strength required to perform front levers.

Benefit

The Vertical Body Lever is one of the very best core exercises. Not only does the Vertical Body Lever work the abs, they also work the scapula, shoulder girdle, and increase the amount of work the lats have to do.

INSTRUCTION

1. Lie down with your arms positioned vertically overhead. Grasp the bar or object you are using with a strong grip. Make sure that the object is stable.
2. Raise your legs and torso off the floor until you are positioned in the candlestick. You should be balancing on your shoulders. The torso and lowerbody completely vertical with the toes pointed. (See Fig. 1)
3. From this vertical position start to lower your whole body down to the floor as slowly and controlled as possible. Keep the body under complete tension and don’t let the hips drop prematurely.
4. As the body is lowering in one solid unit, make sure to keep a strong grip on the supporting object. It will feel like you are trying to pull yourself up. (See Fig. 2)
5. Once your entire body touches the ground you can either relax and then kick up into the candlestick, or try to pull your torso and legs back up in one solid unit. Repeat the movement from point 3.