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Kneeforce one: Operation bulletproof knees

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Program Description

**Kneeforce One: Operation Bulletproof Knees** is a comprehensive 4-week program designed to strengthen and stabilize your knees through targeted bodyweight exercises. With 12 sessions totaling around 40 minutes each, you'll engage in movements like Nordic Curls and Terminal Knee Extensions, focusing on proper form and controlled intensity. This program is suitable for all fitness levels, from novice to advanced, and requires no special equipment. Get ready to enhance your athletic performance and protect your knees!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 01, 2025 10:06
  • Last Edited
    Oct 01, 2025 10:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
36.4%
Glutes
13.9%
Hamstrings
9.9%
Calves
9.9%
Adductors
9.9%
Abductors
9.9%
Abs
6%
Lower Back
4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
4-6 reps
-
2
Reverse Nordic Curl
2
8-12 reps
-
3
Terminal Knee Extension
3
15-20 reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3
20 reps
-
4B
Standing Calf Raise
3
10-20 reps
-
5
Poliquin Step Up
3
8-10 reps
-
6
Monster Walk | With Resistance Band
3
10-15 reps
-
7
Coopenhagen Plank | On A Bench
3
5-10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Nordic Curl
3 Sets
4-6 Reps
-
2
Reverse Nordic Curl
2 Sets
8-12 Reps
-
3
Terminal Knee Extension
3 Sets
15-20 Reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3 Sets
20 Reps
-
4B
Standing Calf Raise
3 Sets
10-20 Reps
-
5
Poliquin Step Up
3 Sets
8-10 Reps
-
6
Monster Walk | With Resistance Band
3 Sets
10-15 Reps
-
7
Coopenhagen Plank | On A Bench
3 Sets
5-10 Reps
-
Day 2
1
Nordic Curl
3 Sets
4-6 Reps
-
2
Reverse Nordic Curl
2 Sets
8-12 Reps
-
3
Terminal Knee Extension
3 Sets
15-20 Reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3 Sets
20 Reps
-
4B
Standing Calf Raise
3 Sets
10-20 Reps
-
5
Poliquin Step Up
3 Sets
8-10 Reps
-
6
Monster Walk | With Resistance Band
3 Sets
10-15 Reps
-
7
Coopenhagen Plank | On A Bench
3 Sets
5-10 Reps
-
Day 3
1
Nordic Curl
3 Sets
4-6 Reps
-
2
Reverse Nordic Curl
2 Sets
8-12 Reps
-
3
Terminal Knee Extension
3 Sets
15-20 Reps
-
4A
Tibialis Raise | Lean On Wall And Lift Feet
3 Sets
20 Reps
-
4B
Standing Calf Raise
3 Sets
10-20 Reps
-
5
Poliquin Step Up
3 Sets
8-10 Reps
-
6
Monster Walk | With Resistance Band
3 Sets
10-15 Reps
-
7
Coopenhagen Plank | On A Bench
3 Sets
5-10 Reps
-