Bulletproof Quads

Bulletproof Quads

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Bulletproof Quads is designed as an accessory strength & hypertrophy program focused on the quads. Workouts last 10-15 minutes, 3 days per week. This plan is perfect for the functional fitness athlete with quad weakness or atrophy leading to performance issues or post-operative accessory strength after discharge from formal rehab.

1. Build the foundation

The first component of the Bulletproof Quads program is to build increased strength and mobility in the knee and ankle for more ease of motion.

2. Kill bad form

Drills to dial in your squat form to build more pain-free PRs down the road. 3x games athlete Pamela Gagnon and Doctor Zach Long have the experience and knowledge to help you avoid the pitfalls of bad form and injury.

3. Success begets success

What's next? Continue building strength and mobility with our 30 other programs. Don't stop here, become a member and use this skill to build your next achievement. Be the athlete you know you can be!

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Performance Training Done the Right Way


As a physical therapist, I see knee injuries happen from poor form and overtraining all the time. Athletes dealing with recurring knee injuries need a solid plan to build strength and mobility to get ahead of future issues. This program is meant as a post-rehab plan to supplement your normal training with. Our program balances strength work, technique drills, and prehab exercises to build you up without breaking you down!

Learn from the best


Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Her programming is used across the country by athletes of all levels. She knows first hand what it takes to succeed as an athlete.

Equipment needed:

  • Large resistance bands
  • Kettlebells or dumbbells
  • Box
  • Step or bumper plates
  • Assault bike (sub with squat jumps if you don't have)

Program Length:

  • Four weeks
  • Three accessory workouts per week lasting 10-15 minutes

There’s nothing like the feeling of success!

With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free.

We’ve got the step-by-step guidance you need to take your performance to the next level.

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A personal trainer without the cost

Performance Plus Programming App Screen
Performance Plus Programming App Screen
Performance Plus Programming App Screen

DON’T stop with just one program

Membership includes all of them!

We have an EVER GROWING list of programming designed to make you the athlete you know you can be!

Here's what you get:

An App for Your Phone
All of our programming is delivered via one of the best apps in the fitness industry. No more messing with PDFs. You have the best programming in the world in your pocket.
Have a goal? We have a program for that! Membership includes access to over 30 programs that will help you achieve all of your strength, endurance, skill & mobility goals.
Membership includes accesses to our #Gymnasty twice weekly workouts. These workouts are complete Gymnastics WOD classes. Including pre-hab, skill, strength & WOD.
Membership includes access to our daily “Bulletproof Your Body” Programming. This programming is designed to be a 10 minute overlay for your current programming that is designed to bulletproof your body against injury.
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