Simple, practical ways to use every piece of Limberoo gear. Start easy, move slowly and build up week by week. You don't need a gym, just 20 minutes, twice a week.
Jump to: Squat wedges · Nordic curls · Foot trainer · Lifting hooks · Weekly plan
Heels-up squats (squat wedges)
Raising your heels means your ankles don't have to bend as far, so you can sit deeper with your chest up. Set up with the high end under your heels, toes pointing down the slope, whole foot on the wedge.
- Weeks 1–2 (8.5°): one low wedge under each heel. 20 slow bodyweight squats, holding a bench or door frame if you need it.
- Weeks 3–4 (8.5° or 17°): goblet squats with one dumbbell at your chest. 3 sets of 10–12.
- Next (17°): split squats with your front heel on the tall wedge. 3 sets of 8 each leg.
- Advanced (25.5° or 34°): stack the wedges for slow single-leg squats, holding a rack for balance.
More detail: How to use a slant board. Shop the Squat Wedge Set
Nordic curls (Nordic attachment)
Close and lock a solid door, slide the anchor under it, kneel on a mat on the side the door opens away from you and hook both heels under the foam rollers. Keep your body straight from knees to head and lower forward slowly.
- Weeks 1–2: lower 10–20 cm, then push back up with your hands.
- Weeks 3–4: lower further and slower, catching yourself on the floor.
- Level up: full range, controlled all the way down.
2 sets of 3–5 slow reps, twice a week, is plenty to start. Leave at least a day between sessions. Shop the Nordic attachment
Strong feet (foot trainer)
Barefoot, put your toes up and over the hump with the ball of your foot on the pad and your heel off the back edge. Rise slowly, lower even slower. Hold a wall or bench for balance.
- Start: both feet, 2 sets of 10 slow heel raises.
- Progress: one foot at a time, then slower reps, then hold a kettlebell.
- When: two minutes a day, like while the kettle boils.
Lifting hooks
Fasten the strap snugly around your wrist with the hook on the palm side. Hook it under the bar, wrap your fingers over the top and lift. Use them for deadlifts, rows, pull-ups and shrugs.
- Use them for your heaviest sets, when your grip quits before your back or legs.
- Keep some sets without hooks so your grip still gets trained.
- Start lighter while you get used to them.
A simple weekly plan
Two sessions a week, about 20 minutes each, with at least a day between them.
- Warm up (3 min): 20 slow bodyweight squats on the low wedges.
- Squats (6 min): 3 sets of goblet or split squats on the wedges.
- Nordics (5 min): 2 sets of 3–5 slow reps.
- Feet (3 min): 2 sets of slow heel raises on the foot trainer.
The Bulletproof Knee Kit gives you all three: the wedges, the Nordic strap and the foot trainer.
These guides are general information, not medical advice. If you have an injury or a health condition, check with your doctor or physio before starting something new. Stop if anything hurts sharply.