Coach Sonnon created BAD45 (on his 45th birthday!) because he lived the problem firsthand. After a serious training accident nearly ended his career, he developed a recovery protocol with bodyweight and dumbbells built around short, frequent sessions that balanced intensity with genuine recovery. And what he discovered in that process became the foundation of the program. Having grown up with early childhood joint disease and motor challenges, he spent his life seeking alternatives to conventional fitness approaches that break the body down faster than they build it up, and BAD45 is the distilled result of those decades of research and hard-won experience. The program was designed using a scientific system with only the most basic equipment, built so that anyone can reach their athletic ideal at any age, not just the young, the uninjured, or the already fit. If you have struggled with long plateaus, continual aches and pains, or programs that push you at their level rather than yours, BAD45 was specifically built to solve exactly that
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