Bulletproof Knee by Kime Performance PT

This is a Non CE Course
with a duration of 6 Hour(s)

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Course Enrollment

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Lesson Plan

Course Description:

The Bulletproof Knee is the second course in the Bulletproof Series that instructs professionals on achieving knee health and performance by optimizing movement, strength, speed, and impact. The course covers progression along the rehabilitation and performance continuum for the knee. A significant focus will be placed on both the quality and the purpose of movement pattern assessment, implementation of exercise progressions, and delivering running, change of direction, and impact drills for your clients.

The foundation of this course is built on movement science from industry leaders FMS, EXOS, Strong First, and the NSCA. The course takes content from all of these educational groups and brings it together to be easily implemented in a gym or clinical setting for both the general population or elite athletes.


Bulletproof Knee Learning Objectives:

  • Develop respect for the biomechanics, joint contributions and myofascial layerings that influence lower quarter performance and health
  • Understand how the ankle and hip affect the knee from a joint by joint approach
  • Demonstrate proficiency in assessments and interventions for the knee
  • Perform movement pattern assessment for the knee to ensure necessary movement quality is present prior to performance of high level lower quarter fitness tasks
  • Implement appropriate mobility and motor control interventions for specific limitations
  • Develop proficiency to implement exercise progressions along the rehabilitation to performance continuum
  • Demonstrate appropriate speed, change of direction, and impact progressions for knee performance and health
  • Demonstrate appropriate exercise implementation following case study learning model

Detailed Course Schedule:

Hour 1: Joint by Joint/Functional Line/Biomechanics 

  1. Joint by Joint (the knee is affected from above and below)  
  • Anatomy Trains/fascial lines  
  • Anterior spiral line 
  • Lateral line 
  • Posterior spiral line 
  • Biomechanics 
  • Flexion/extension 
  • Tibial rotation 
  • Role of hip mm and ankle mobility  
  • Assessments  
  • Active Mobility  
  • Deep squat 
  • In line lunge 
  • Hurdle step 
  • Hinge 
  • Single limb balance/control 
  • March 
  •  T-hold 
  • Step down  
  • Hip strength  
  • Ankle ROM 

Hour 2: Mobility Interventions 

  • Swelling Control 
  • Flossband 
  • Normatek  
  • Talocrural 
  • Soft tissue mobilization techniques 
  • IASTM 
  • Cupping 
  • Self soft tissue 
  • Foam roll/ball 
  • stretching 
  • Joint mobilizations 
  • Manual 
  • ½ kneeling  

Hour 3: Knee 

  • PROM 
  • Joint mobs 
  • Posterior rocking kneeling 
  • Prolonged extension 
  • Bike rocking  
  • Self soft tissue 
  • Foam roll/ball 
  • Stretching  
  • Stage 1 Strength/Stability 
  • Weight acceptance 
  • WBing quad activation/control 
  • marching 
  • Wall drill 
  • Step up  
  • Retro walking 
  • Sled push 
  • Glute activation/control 
  • T hold  
  • Band walks 
  • Step downs: forward/retro/lateral  

Hour 4: Stage 2 Strength/Stability 

  • Squat Progression 
  • Wall sit, leg press, sit to stand, assisted squat (band at knees, TRX, Box tap), BW squat, goblet squat,  front squat (doubleàsingle), bar bell squat, OH 
  • Hinge Progression 
  • Bridge, hip thrusters, kneeling hinge, RDL, SL RDL, Dead, SL dead 
  • Unilateral Progression 
  • Walking lunge, sliding lunge, split squat (time under tension),  out and back lunge, step up  

Hour 5: Stage 3 Impact tolerance/Neuro Prep  

  • Quick feet  
  • Ladder 
  • Form run  
  • Jump rope 
  • Stage 4 Acceleration/Power Development 
  • Uphill run 
  • Stride outs/bounding 
  • Falling/push-up (forward and lateral) starts 
  • Sprints 
  • Swings  
  • Plyometrics 
  • Box jumps  

Hour 6: Stage 4 Deceleration Development 

  • Change of pace 
  • Suicide (forward/retro, lateral) 
  • Plyometrics 
  • Bound and stick (forward, lateral) 
  • Depth jumps

Type of Instruction Used: Lecture, Demonstration and Self- Practice

Time to Complete, 6 hours.


Tony Mikla DPTTony Mikla DPT

Tony is a leading sports physical therapist, performance coach, and researcher. He speaks and teaches nationally on sports physical therapy and regularly publishes research in international journals. Tony previously served as the Physical Therapy Manager at the world-renowned EXOS in Phoenix, AZ, working with some of the best athletes in the world. He was the Medical Director for the Sacramento Sports Commission and adjunct faculty in Physical Therapy at Sacramento State University and Northern AZ University. In 2015, Tony was named a finalist for the NSCA Sports Medicine Specialist of the year and was awarded the 40 Under 40 Award from the Sacramento Business Journal in 2017.