Insanity. My story: grade 2 hamstring tear 1.5 years ago. Now finally can hug my legs after incorporating the long lunge strength hold. I really want to reach them splitz.
Getting a lot of slow controlled repetitions in the nordic and the Jefferson curl (especially the negative) plus hip flexor mobility and strength through the atg split squat and the cable pull did it for me. I had already done them before as a child because I've been practicing taekwondo for ages but being able to drop into them no warmup as a 24 year old is another level entirely
@@charlescirioliterally dose dependent, the more the better. give yourself at least one rest day a week if you're at 5 x per week or more. need to recover in there to lock in the adaptation
This dude is always like halfway out of breath explaining every workout and I love it. You can tell you’re working hard Ben. Thanks for everything you do.
I snowboard 100+ days a year and have had knee pain since 2019. I started taking your stuff serious at the start of the new year and my knees are already exponetially better. I can ride all day long with out pain or worring about injury. Just wanted to say thanks man. life has been better for me since I found your channel.
I wish that I had learned some of this 35 years ago. For years, YEARS, I had problems with my lower legs, (recurring shin splints?), and later my knees. Following the book, my recovery started day 1. It's been unbelievable. Thank you, Ben.
The amount of free knowledge and info you've provided is insane. I was dealing with tendonitis in my patella tendon for over a year. Implementing some of the exercises you preach helped me finally be pain free.
@@maloka_khoja I'm not sure what they're called, but you take a bumper plate or small stool and do single leg squats as deep and pain free as you can. Really focus on driving with your knee. Walking backwards on a treadmill or with a sled as well
@@AtypicalCreator I'm not sure what they're called, but you take a bumper plate or small stool and do single leg squats as deep and pain free as you can. Really focus on driving with your knee. Walking backwards on a treadmill or with a sled as well
Brother I can’t even begin to tell you what your program has done for me! I’ve been effing miserable for 2 1/2 years with a high hamstring tendonopathy, piriformis issues, knee pain and immobility. After 6 weeks now I feel better than I have in 20 years! I suspect in another 6 weeks I’ll be healed up! Thank you so much!
You’re seriously one of the most incredible influencer in the movement game. You reply with such to so many comments with genuineness. I feel hugely grateful for your work
Small thing you said at 4:51 that I think is important. You said, "I'm trying to think with the muscles here." Thinking with muscles strikes me as so important! It's all our body, and fostering that mind-body connection really tells us what needs work, & prevents us from overtraining. Thanks as always!
you make the elephant walk look so easy, love ATG program. Fixs my knee problems in no time, continuing to build my strength all around, thanks for all you do.
You have my subscription. I'm a Physical therapist and I use a lot of these principles with my patients. I love the exercise progression and modifications that you use. I advocate for my patients to spend 15 minutes stretching every day.
been doing atg for 2 yrs and when split squats finally progressed to ground level with slightly elevated heal with some waits, my right knee started to make a pop sound at the MCL area. It doesn’t hurt but extremely annoying especially that I have never had any knee problems what so ever. I have had strong knees all my life never had any injuries. If anyone is kind and well informed to shed some light on this matter I greatly appreciate it. I haven’t stopped doing split sqts completely; I am using a heavy resistance band to assist at the bottom of the movement and so far so good. I then tested my knee without any assistance with just my body weight and there’s a slight improvement.
My knee pops, too but not as much when I noticed that my legs flays. I have to keep leg straight by holding in position then go down. My knee still pops a bit but not as bad when I hold it straight. My advice is use a mirror or watch your leg closely as you do the stretches. If you see it move to the side as go down,that's what the problem is.
Sounds like a torn MCL buddy. Probably progressed too quickly. You can heal it tho. Go back to the knee ability zero and only work COMPLETELY pain free ranges of motion
Sorry to hear about the knee popping you are experiencing on this! Can't diagnose the issue, but if this causes any form of discomfort, you should simply find the level on the split squat where you aren't aggravating the knee. Try elevating the front foot a bit more if necessary as well!
Thank you. This is the kind of stuff I'm happy to find. My current goals are press handstand and V-sit. I definitely need more core strength but I also lack the flexibility for the V-sit. I usually do stretching and strength training in a context without any machinery. I have a wall and that's about it. By the way for training methods with similar emphasis on mobility and range of motion and strength in the full range of motion I recommend Lee Weiland. Lot of overlap. I've adopted the goals they use with their students. Press handstand and V-sit to start with and after that the basic breakdancing moves like "air flare". I like it more to work towards skills like that instead of training strength and flexibility in a vacuum. If you master these kinds of skills you'll not only have gained functional strength and flexibility but also balance and coordination etc. I find your channel an excellent resource and you strike me as probably the most well-intentioned genuinely good-willed wholesome fitness guy I've seen on youtube. By the way I recommend you set up bitcoin and bitcoin lightning and check out what is called the "value for value" business model.
You can tell his knees are golden... moving around into stretches this quickly with a wet decking, id be worried id slip and my knee would explode!! Done the program through app a few years ago following ACL and got to say it made a huge difference to my ability to play football.
Absolutely love your stuff and everything you do, not only for the knees but also for the rest of the body. As someone who can't even do the split squat holds with assistance and leg raised whilst standing and instead has to do a kneeling version with about 10 cm's gap between bent knee and knee on the ground for minimal pressure, and as I assume others might have the same issue, it would be cool to see a video of the ultimate regressions for knee exercises and then some slow progressions.
Appreciate the support! Thank you! Even before the split squat mastery of the reverse step-up can be a form of knee extension yo use to improve your knees and ability to start performing the split squat! Always hope!
Hi Ben , love these videos it keeps me motivated after watching them.I just received my slant board and Tina bar so I’m taking things slowly and hopefully see some results in 12 months time,thanks again for your videos. Have a healthy 2024
1 year ago I was walking with knee braces, sleeve supports and splints. My knee joints also sounded like a creaky door hinge going up the stairs. After doing ATG exercises consistently, I’m running 5 miles every other day without anything. No more knee problems-they’re bulletproof.
It's really cool to see your focus continue to sharpen (i.e. standards, pillars, benchmarks etc.) such that Universal principles/measures of fitness can be attained evermore effectively/efficiently! 👏 As seen here, just four flexibility exercises complete with progressions to create relatively elite mobility. Wow. In other words, even though your journey took "6 ways to Sunday," you have created a program and system that fast-tracks exceptional athleticism for the rest of us. Thank You as always, Ben! 🙏🙌
Love your content brother! I do a couple of extra things on the couch stretch you might find of value (or not but hey). 1) I'll push against the wall or cushion with my toes especially my big toe, so rather than fold the foot under I'll flex it against the prop behind and push against it for the first minute then fold it under like you demonstrate here. 2) During the stretch I'll rotate sideways with my upper body as far as I can in both directions and hold. Gets into some deep lateral muscles and tendons. Hope that adds something for people here. Thanks as always.
Multiple surgeries from hockey injuries in my teens, another at 30 from skateboarding, now taking your stuff serious, every day, and feeling a lot better. Even feel some mobility I thought was completely gone, turns out it was just weakness and it's coming back more and more.
These are great! I've been working on my mobility for a few months now but it's been slow progress(I'm 58 but in very good shape). My main issue is that my knees have been so badly injured thru the years(my right knee doesn't even look like a knee anymore) that my heel can't touch my butt, I can get a bit past 90 degrees on knee bends but that's it for now at least. Thanks for these videos!
Happy to hear these can help! To help address the knee I would start with backwards walking and knee flossing. Both magical in that they can quickly make the knees feel so much better and break-up any scar tissue and improve blood-circulation around the knees!
@@TheKneesovertoesguy thanks for the reply. I believe you sell those bands? How tight should they be and how often and how long can they be worn? For example, could I wear them all day at work?
My first day trying: 1- Couch stretch: I couldn't put the knee to the wall and had to put it at a small distance. Still, I got a huge stretch.. 2- Split squat: I started on a chair and I don't know if I am doing correctly as far as how far the back foot should be. I can't get knees over toes and I think I tend to not have my upper body straight, but I bend over the knee. 3- Elephant Walk: This one I did on the chair as well and it worked easily. Are you supposed to feel a stretch in the back part of the leg? 4- 90/90 stretch: Not sure if I am doing the leg positioning correctly from the angle you do in the video, but I feel a stretch on the left/right side of the hip when I get my chest close to my knee. 5- Romanian deadlift: Aren't you supposed to go all the way up again and squeeze the glutes at the top? Or you are just doing it for the hamstring stretch? 6- Inner thigh stretch: Also don't know if I do correctly. I spread my feet apart and go down to touch the floor with my palms. I feel an inner thigh stretch but also a bit on the back of the leg. I will keep doing these to see results. Thank you so much!!
Thanks for sharing! It sounds like for many of these movements you are feeling the tension where you should be! However this is why we also encourage the online coaching so we can guide you through each step: atgonlinecoaching.com For the elephant walk, yes, you are supposed to feel this behind your knee as you are lengthening the hamstring. On the Romanian deadlifts keeping constant tension can be great, but also locking out on each rep works well too!
My chiropractor loves you too! I just found after after knee injury, quad dominance, cracking back mid n lower.. that I have collapsed medial arches(Flat feet), my lower back with tight weak and sore due to tight QL and Psoas, as well as tight serratus also make those ligaments in mud back "pop" over my vertebrae. Started doing your back mobility. A lot of those stretches happen to be my problem areas. As well as working on my tibial posterior for arches, anterior for shin splints etc. It's amazing, I ran track in high school 93-96. Had shin splints every year and the only thing that trainers did at that time was ice massage and tape/wrap shins... 10 mins after being on the track I ripped it all off since they were throbbing! During that time it never came up.... "Hey... how about we strengthen the shins(tibialis) being that they are called shin splints...." uhhh nope.. too easy! We all can just SUFFER n let all these issues pile up, unchecked n now(at age 46) I'm finally getting it identified and fixed curiosity of my chiropractor! She is also big on Pure Wave massage gun and finding a great pair of shoes with good arch support! My favorite being Hoka Gaviota running shoes great for collapsed arches! (Ps.. I don't "sponsor" any of these but do love what works well!
My hotel routine breakdown covers some gems for the upper body. Check it out here: My Go-to Hotel Workout to Increase Long-Term Athletic Potential ruclips.net/video/XTHko5zInI4/видео.html
You got my subscription. Mobility is something thats far to neglected in peoples fitness. I've noticed peoples hips and shoulders are usually what they end up having major issues with later in life so i think its really important to take care of them while you still can with excerise and stretching.
I do ATG as my warm up then keep my main strength component shorter eg 6 sets. I’m a lifetime trainer and at 56 this works well. It keeps everything moving correctly and I’m still able to push myself.
Ive been struggling to create a good routine for my mom who almost refuse to move because i have made it too complicated, which is now very clear. Absolute straight to good stuff program. Ill start soing this with her next for sure.
Hello, i ran last year quite a lot, 5 marathons, and then i got problem with my left knee and now with right knee, so my condition went from very well to nearly nothing. Because i cant run because i got so much pain in my knees, but now i am traing to do these exercises. I started few days ago and lets see what happens. 😀 i also tried to go up and down the stairs, backwards, and after like 5 minutes i felt a pump in my knees and legs. Thanks for the exercises!
Thanks a lot for the amazing content! 🎉😊 How many times a week would you recommend doing this? How often should you do strength through length exercises like Romanian Deadlift, ATG split squats, Cossack squats and such? I play football three times a week and want to stay mobile and strong without burning my body out. 😊
Currently doing some of these movements 3x a week in the program I using. No wrong frequency here, really just depends on volume, intensity, and what your training goals are!
At 52 my knees are pretty horrible. I had ACL’s both right and left reconstruction in late 1980’s early 1990’s. Then ran two marathons on those knees. Now my arthritis is pretty bad. I cannot run without pain. I can walk still. I’m trying out your exercises for 30 days and will get back to you with results. Hoping for something good
Rooting for you! I would also checkout this Knee Formula: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro Would be a great place for you to start🫡
I love yr exercises. I had right TKR last May and left tkr in April. Can I do these exercises? I have started walking backwards and see a difference. Thx
Glad walking backwards is working! If you can walk, you can improve your ability! Every exercise here scales and improving your mobility will certainly continue to lead you in the right direction!
Ben, love the content and everything you do!! I am struggling a bit with the equipment I have to do ROKP stuff with enough resistance. What are your thoughts on doing backwards walking on a treadmill but having it on at the minimum 0.5mph speed, inclined to max (12%), and then pushing the belt with my feet so it moves faster than 0.5mph rather than doing it with the treadmill totally off? I work out at home and have a pretty decent setup (rack, barbell, plates, dual height-adjustable functional trainer, smith machine, dumbbells, bench, slant board, dip belt, and treadmill) but don't have access to a sled and I'm feeling pretty stuck trying to address my knee pain. I tried just walking backwards with it inclined and turned on at normal speeds but just don't feel much in the quads. I know you recommend turning it off but the user manual for my model specifically says not to do this. When I instead do it at the minimum speed and really focus on pushing the belt faster I do get a nice burn/pump in the quads and I'm hoping this will remove any damaging effects to the treadmill just not sure. Do you have any insight if this is less likely to cause damage to the machine/motor? Should I also be using my arms as support to remove as much as my body weight as possible so my legs have to work harder to push the belt without the weight of my body helping?
If treadmill turned on at a low speed feels good for you and you are doing this carefully and pain-free I think this can work great. I still find turned off is king, and have not had issues with treadmills but totally understand your concern. Using your arms to hold onto the machine can work great too, but not a major form-point.
Great info. It would be nice if you did a 2nd video but focused on upper body. As a side sleeper i have to get my arms and chest spread back out each morning using my own techniques.
I’ve found a chair works nicely for the couch stretch. I work an office job and use my desk chair (it doesn’t have wheels) Might be tricky with wheels 😂
Hello mr. Patrick, love what you are doing and what you represent. I have seen in earlier videos a few exercises for wrist pronation and supination. I was wondering if you do/ever did isolation work for internal tibial rotation? Keep up the good work!
Thank you and appreciate the support! Ankle flossing and ankle inversion are something you can work on and it might help with this! Check these out: Ankle Protocol 1/6: Ankle Flossing ruclips.net/video/h9zUJCkZZ1s/видео.html Ankle Protocol 6/6: Band Lateral ruclips.net/video/OMFr_3ykDi8/видео.html
Hey man Love the video!! I just have one question, where can I encorporate this in? Is it in my workouts, like, after doing a leg exercise, before or after the workout, anytime during the day?
Great vid once again! Something I would like to see is how you would plan doing (some of) these 20 standards in a one or two week program, stretching and strengthening on the same day? Your vision on when to take your time to rest and recover and when to do a lot and some sort of ratio between those? Focus on maybe 5 of the standards per period or try to work on almost all 20 in the same period? Even maintaining all 20 standards is quite hard to plan in one period, let alone progressing on some of these exercises while trying to maintain the other capabilities. I'm really curious about your vision on these aspects.
I’ve been so focused on building strength and muscle which I have done amazing but now a days it’s so hard for me to think of a part of my body that isn’t tight. I’m definitely gonna need to start this
Thanks Ben! A couple of questions: When doing the full couch stretch against the wall....are you pressing your hamstring straight back against your shoe (that's what it looks like). Or does your foot go slightly to the inside or outside to allow the hamstring to come back more? For the standing calf raise...do you notice better results doing this on a slantboard vs. having your calf hang off the edge of a flat surface? Lastly...do you still do calf stretches? Or, does that standing weighted calf raise maintain all of the range of motion you need (making stretches redundant)? Awesome stuff and thanks again!
Good questions, for the couch stretch, either option should work well, but the foot slightly to the side may help you more comfortably get that full range of motion. For the standing calf raise, again, both options should work well, but when adding load it may be more effective having a slant board for stability and comfort. The standing calf stretch absolutely can be a great tool, with movements like the seated and standing calf raise it may not be as necessary, but I would still encourage using it. As it doesn’t take too much time🫡
Amazing as always! Just a quick question for anyone that knows, how wide should you stand on the inner thigh stretch? And the goal is to go up and down 20 reps? Thanks 🙏
You have any favorite exercise for internal hip mobility beyond 90/90? Most internal rotation exercise stresses my knee. I like the way you pin the knee for external rotation mobility.
This video shows an option you can use for internal hip rotation: Internal Rotation ruclips.net/user/shorts22nay04FIiw?feature=share I believe you get everything you need with the 90:90 and Seated Good Morning, but you can have this as a tool🫡
Ben thank you for the couch stretch demo! I had been doing these standing. I would balance (not very well) on one leg and pull the other one up behind me.
I've been working up to the ATG split squat for a while and trying to incorporate other ATG stretches a few times a week. Do you have a recommended schedule per week? Is frequency dependent on the individual, or like strength training, should I incorporate rest days? Now that I'm familiar with many of the stretches, daily mobility exercises have become addictive and so helpful. However, some exercises, like the ATG split squat (especially weighted) seem to need a rest day here and there.
That’s awesome! Yes, everyone will be different based on their training goals and have programs laid out for this as well. Rest days are key too, and maybe on those you could be more focused on mobility work.
Woild you recommend people do these stretchss daily? I would like to do them each morning in addition to training things like the solit squat and your other tips 2-3 times per week in the gym? Is there an upperbody equivelant for completness?
These look super interesting, and I definitely want to try them out, but just out of curiosity, how are they different from many yoga stretches? I currently do a yin yoga routine that appears to have similar focus. Just a 57 yo woman trying to gain more flexibility and strength! Thanks!
That’s great! Can be similar to yoga. Goal is to build strength through a lengthened position. So more often than not these are more than a static stretch. If you enjoy doing Yoga that’s great! Definitely find this can help with that too!
@Kneesovertoesguy exercise and training doctrine have significantly improved my quality of life!! I have over 100 Army Airborne Static Line Parachute jumps and like many paratroopers my knees and back took a beating! The military needs to incorporate this doctrine - military readiness and overall health of the force would significantly improve!!! Thank you @kneesovertoesguy !!!!!
ATG Split Squat and nordic are the two I use for ACL protection. Watch these: ruclips.net/video/rrfbdPNsgMs/видео.html ruclips.net/video/_sF7e4Vhuy4/видео.html
Can’t guarantee results, but have helped many safely approach their low back ability with my big 8 for the lower back: Big 8 For The Lower Back ruclips.net/video/ZwT0WNWb_qw/видео.html
Scale back the exercises that you feel pain or discomfort and would always start with backwards walking! This video covers how you should approach improving your knees: ruclips.net/video/Jwu8f42rLuI/видео.html
Thanks! I have a question though, so I have pain on the back side of my knee on my right leg coming from above my calf area to right under my knee area so when I do stretches like the elephant stretch or any stretches having to extend my leg out all the way it kind of starts to cause pain because I cant straighten out my leg the pain isn't that bad but it does get worse the more i stretch it i wantd to know what you thought should i just get it checked out and hold on the stretching or just keep stretching, because i really want to unlock a new area of flexibility as an athlete @@TheKneesovertoesguy
I recently preordered the version 2 of the uncivilized sneaker. Any plans on smaller sizes? My kids are playing basketball, and I’d love for them to be able to avoid all the foot issues I grew up with.
Recently discovered your stuff and working on fixing my knees so I can get back to my passion: soccer. I was wondering if I got a broken treadmill if that would work for doing the backwards walk. Just trying to not get in trouble at my gym. 😂
I have had a disc herniation for 6 months with sciatica pain down the right leg, which has reduced my mobility significantly. Do you have any programs or protocols for dealing with this?
Watch my big 8 for the lower back on RUclips. Have a back ability program as well which can be a great guide. Would love to coach you through it: atgonlinecoaching.com
Ben, is there any drawback in performing the couch stretch lying on the back on the floor? That is, trying to get the hips, back an shoulders as close as possible to the floor instead of a vertical wall.
The Hero Pose is a similar motion, if you can perform this safely and pain-free it could work great, but I also like the stretch/strength aspect of the couch stretch.
How exactly does the ATG membership work? Is it a requirement to send in videos and have a coach? Or can you do exercise at your own leisure? Also, could you share a membership with a family member?
Good question, It is not a requirement to send in videos and have a coach, but there is no reason not to do this. You can do the exercises at your own leisure, but results could vary. Most people will fail due to… 1. Lack of form coaching 2. Missing key ingredients (ie. not following the whole program) It’s AMAZING how much one person can transform, but HIGHLY unlikely without following the correct path WITH form coaching along the way. The services you get with the membership only apply to one person. A family member can certainly join you for the exercises, but they wouldn't receive the form-coaching or guidance.
I haven't had my acl and mcl tear fixed yet. Have you worked out with anyone with knee ligament injuries? Are there exercises that you can recommend to improve stability?
Have helped many with these knee issues: ruclips.net/video/TuOPKDPkzYU/видео.html, If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1! ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=x9J1nykzcoC6b1mO kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950 Checkout these links and let me know if you have any questions! Always hope!
After 2 years of atg following a torn ACL and meniscus I finally achieved my splits again while being stronger than ever. Thanks for everything Ben
Insanity. My story: grade 2 hamstring tear 1.5 years ago. Now finally can hug my legs after incorporating the long lunge strength hold. I really want to reach them splitz.
That’s EPIC! Way to go and glad you have got your mobility back and getting stronger! Thanks for sharing!
SAME! But I'm still struggling with getting back into it. Can you let me know some tips and things that you did?
Getting a lot of slow controlled repetitions in the nordic and the Jefferson curl (especially the negative) plus hip flexor mobility and strength through the atg split squat and the cable pull did it for me. I had already done them before as a child because I've been practicing taekwondo for ages but being able to drop into them no warmup as a 24 year old is another level entirely
yuh!!
0:00 couch stretch (60 seconds)
3:31 elephant stretch (20 reps)
4:40 90/90 stretch (20 reps)
6:46 inner thigh stretch (20 reps)
(1-2 rounds)
🫡
Before or after workout or on rest day?
How often per week ?
@@charlescirio im sure ull see good results if u do 3-5x per week
@@charlescirioliterally dose dependent, the more the better. give yourself at least one rest day a week if you're at 5 x per week or more. need to recover in there to lock in the adaptation
This dude is always like halfway out of breath explaining every workout and I love it. You can tell you’re working hard Ben. Thanks for everything you do.
Appreciate it🫡🙏
I snowboard 100+ days a year and have had knee pain since 2019. I started taking your stuff serious at the start of the new year and my knees are already exponetially better. I can ride all day long with out pain or worring about injury. Just wanted to say thanks man. life has been better for me since I found your channel.
That is great to hear! Thank you for sharing!
My goal is to be able to snowboard again! (two years without snowboarding because of knee pain)
I wish that I had learned some of this 35 years ago. For years, YEARS, I had problems with my lower legs, (recurring shin splints?), and later my knees. Following the book, my recovery started day 1. It's been unbelievable. Thank you, Ben.
Better late than never and enjoy the book! The simple steps have helped hundreds improve their shin ability🙏
Здравствуйте, а о какой книге идёт речь? Где её можно найти?
Google it👍🏾
@@laila11778
Dude why not just say what book? What is someone supposed to google?
His books have gotten terrible reviews on Amazon.
Book? Where can I find a book.
The amount of free knowledge and info you've provided is insane. I was dealing with tendonitis in my patella tendon for over a year. Implementing some of the exercises you preach helped me finally be pain free.
That is incredible! Well done!
Which ones specifically helped the most? I used to have tendinitis and it flares out sometimes
Yes! Which ones specifically, please! I messed up my patellar tendon and can’t run anymore, trying to fix it with this stuff!
@@maloka_khoja I'm not sure what they're called, but you take a bumper plate or small stool and do single leg squats as deep and pain free as you can. Really focus on driving with your knee. Walking backwards on a treadmill or with a sled as well
@@AtypicalCreator I'm not sure what they're called, but you take a bumper plate or small stool and do single leg squats as deep and pain free as you can. Really focus on driving with your knee. Walking backwards on a treadmill or with a sled as well
Brother I can’t even begin to tell you what your program has done for me! I’ve been effing miserable for 2 1/2 years with a high hamstring tendonopathy, piriformis issues, knee pain and immobility. After 6 weeks now I feel better than I have in 20 years! I suspect in another 6 weeks I’ll be healed up! Thank you so much!
You just made my day! Thank you for keeping me posted 🙏
You’re seriously one of the most incredible influencer in the movement game. You reply with such to so many comments with genuineness. I feel hugely grateful for your work
Wow! Really appreciate that and glad to have your support🙏🙏🙏
Small thing you said at 4:51 that I think is important. You said, "I'm trying to think with the muscles here." Thinking with muscles strikes me as so important! It's all our body, and fostering that mind-body connection really tells us what needs work, & prevents us from overtraining. Thanks as always!
Happy to help! Thank you!
I like to focus on my muscles, my brother said, imagine the electric signals firing to your muscles and focus on that
Love love love how accessible and simple this is. Super easy to share with loved ones who aren't training fiends. Thank you
Happy to help!
you make the elephant walk look so easy, love ATG program. Fixs my knee problems in no time, continuing to build my strength all around, thanks for all you do.
Thank you and great work! Happy to help!
You have my subscription. I'm a Physical therapist and I use a lot of these principles with my patients. I love the exercise progression and modifications that you use. I advocate for my patients to spend 15 minutes stretching every day.
Appreciate it!
been doing atg for 2 yrs and when split squats finally progressed to ground level with slightly elevated heal with some waits, my right knee started to make a pop sound at the MCL area. It doesn’t hurt but extremely annoying especially that I have never had any knee problems what so ever. I have had strong knees all my life never had any injuries. If anyone is kind and well informed to shed some light on this matter I greatly appreciate it. I haven’t stopped doing split sqts completely; I am using a heavy resistance band to assist at the bottom of the movement and so far so good. I then tested my knee without any assistance with just my body weight and there’s a slight improvement.
My knee pops, too but not as much when I noticed that my legs flays. I have to keep leg straight by holding in position then go down. My knee still pops a bit but not as bad when I hold it straight.
My advice is use a mirror or watch your leg closely as you do the stretches. If you see it move to the side as go down,that's what the problem is.
Sounds like a torn MCL buddy. Probably progressed too quickly. You can heal it tho. Go back to the knee ability zero and only work COMPLETELY pain free ranges of motion
Sorry to hear about the knee popping you are experiencing on this! Can't diagnose the issue, but if this causes any form of discomfort, you should simply find the level on the split squat where you aren't aggravating the knee. Try elevating the front foot a bit more if necessary as well!
This is so valuable and simple. Thank you. Two rounds per week can be included even in the most demanding workout plans
Thank you for the support!
Thank you. This is the kind of stuff I'm happy to find.
My current goals are press handstand and V-sit. I definitely need more core strength but I also lack the flexibility for the V-sit.
I usually do stretching and strength training in a context without any machinery. I have a wall and that's about it.
By the way for training methods with similar emphasis on mobility and range of motion and strength in the full range of motion I recommend Lee Weiland. Lot of overlap. I've adopted the goals they use with their students. Press handstand and V-sit to start with and after that the basic breakdancing moves like "air flare". I like it more to work towards skills like that instead of training strength and flexibility in a vacuum.
If you master these kinds of skills you'll not only have gained functional strength and flexibility but also balance and coordination etc.
I find your channel an excellent resource and you strike me as probably the most well-intentioned genuinely good-willed wholesome fitness guy I've seen on youtube.
By the way I recommend you set up bitcoin and bitcoin lightning and check out what is called the "value for value" business model.
WOW! Thank you so much for the support and love the goals! Keep me posted on that! Thanks for sharing all of this as well!
You can tell his knees are golden... moving around into stretches this quickly with a wet decking, id be worried id slip and my knee would explode!! Done the program through app a few years ago following ACL and got to say it made a huge difference to my ability to play football.
That is incredible! Thank you so much and happy for you!
Absolutely love your stuff and everything you do, not only for the knees but also for the rest of the body. As someone who can't even do the split squat holds with assistance and leg raised whilst standing and instead has to do a kneeling version with about 10 cm's gap between bent knee and knee on the ground for minimal pressure, and as I assume others might have the same issue, it would be cool to see a video of the ultimate regressions for knee exercises and then some slow progressions.
Appreciate the support! Thank you! Even before the split squat mastery of the reverse step-up can be a form of knee extension yo use to improve your knees and ability to start performing the split squat! Always hope!
The value this channel provides is exceptional.
🙏🙏🙏
You are such a phenomenal, amazing human being! Thank you for sharing all of these techniques with the world! 💪🏽🙏💜🔥💯
You are so welcome!
I like to see a content creator that interacts with their comment section! I walk backwards because of you!😂@@TheKneesovertoesguy
I know I’m still fairly new to this channel, but I am looking forward to your content in 2024. Thanks again Knees over toes
Welcome aboard and thank you so much!
Hi Ben , love these videos it keeps me motivated after watching them.I just received my slant board and Tina bar so I’m taking things slowly and hopefully see some results in 12 months time,thanks again for your videos. Have a healthy 2024
Meant Tibia bar
Thank you so much and enjoy the products! Steady pain-free progression is the way to go and let me know if you have any questions! Keep me posted🫡
1 year ago I was walking with knee braces, sleeve supports and splints. My knee joints also sounded like a creaky door hinge going up the stairs.
After doing ATG exercises consistently, I’m running 5 miles every other day without anything. No more knee problems-they’re bulletproof.
WOW! That is incredible! Happy to hear the knees are strong! Keep crushing it!
Thank you so much for your time, effort and expertise, and your generosity and kindness in sharing.
God bless you.
You are very welcome!
the need to reciprocate for this amazing free content is on a high level rn
🙏🙏🙏
It's really cool to see your focus continue to sharpen (i.e. standards, pillars, benchmarks etc.) such that Universal principles/measures of fitness can be attained evermore effectively/efficiently! 👏 As seen here, just four flexibility exercises complete with progressions to create relatively elite mobility. Wow. In other words, even though your journey took "6 ways to Sunday," you have created a program and system that fast-tracks exceptional athleticism for the rest of us. Thank You as always, Ben! 🙏🙌
Happy to help and glad this has made it easy to follow!
Love your content brother! I do a couple of extra things on the couch stretch you might find of value (or not but hey). 1) I'll push against the wall or cushion with my toes especially my big toe, so rather than fold the foot under I'll flex it against the prop behind and push against it for the first minute then fold it under like you demonstrate here. 2) During the stretch I'll rotate sideways with my upper body as far as I can in both directions and hold. Gets into some deep lateral muscles and tendons. Hope that adds something for people here. Thanks as always.
Love that!! Thank you so much and thank you for the awesome tips!!
Multiple surgeries from hockey injuries in my teens, another at 30 from skateboarding, now taking your stuff serious, every day, and feeling a lot better. Even feel some mobility I thought was completely gone, turns out it was just weakness and it's coming back more and more.
Wow! Happy for you and keep progressing🫡🙏
These are great! I've been working on my mobility for a few months now but it's been slow progress(I'm 58 but in very good shape). My main issue is that my knees have been so badly injured thru the years(my right knee doesn't even look like a knee anymore) that my heel can't touch my butt, I can get a bit past 90 degrees on knee bends but that's it for now at least. Thanks for these videos!
Happy to hear these can help! To help address the knee I would start with backwards walking and knee flossing. Both magical in that they can quickly make the knees feel so much better and break-up any scar tissue and improve blood-circulation around the knees!
@@TheKneesovertoesguy thanks for the reply. I believe you sell those bands? How tight should they be and how often and how long can they be worn? For example, could I wear them all day at work?
Thank you so much! So grateful for you sharing this information and improving our quality of life. Much appreciated 🙌🏻
You're so welcome!
Ben is for the people ❤
That is very kind of you! Thank you!
My first day trying:
1- Couch stretch: I couldn't put the knee to the wall and had to put it at a small distance. Still, I got a huge stretch..
2- Split squat: I started on a chair and I don't know if I am doing correctly as far as how far the back foot should be. I can't get knees over toes and I think I tend to not have my upper body straight, but I bend over the knee.
3- Elephant Walk: This one I did on the chair as well and it worked easily. Are you supposed to feel a stretch in the back part of the leg?
4- 90/90 stretch: Not sure if I am doing the leg positioning correctly from the angle you do in the video, but I feel a stretch on the left/right side of the hip when I get my chest close to my knee.
5- Romanian deadlift: Aren't you supposed to go all the way up again and squeeze the glutes at the top? Or you are just doing it for the hamstring stretch?
6- Inner thigh stretch: Also don't know if I do correctly. I spread my feet apart and go down to touch the floor with my palms. I feel an inner thigh stretch but also a bit on the back of the leg.
I will keep doing these to see results. Thank you so much!!
Thanks for sharing! It sounds like for many of these movements you are feeling the tension where you should be! However this is why we also encourage the online coaching so we can guide you through each step: atgonlinecoaching.com
For the elephant walk, yes, you are supposed to feel this behind your knee as you are lengthening the hamstring.
On the Romanian deadlifts keeping constant tension can be great, but also locking out on each rep works well too!
My chiropractor loves you too! I just found after after knee injury, quad dominance, cracking back mid n lower.. that I have collapsed medial arches(Flat feet), my lower back with tight weak and sore due to tight QL and Psoas, as well as tight serratus also make those ligaments in mud back "pop" over my vertebrae.
Started doing your back mobility. A lot of those stretches happen to be my problem areas. As well as working on my tibial posterior for arches, anterior for shin splints etc.
It's amazing, I ran track in high school 93-96. Had shin splints every year and the only thing that trainers did at that time was ice massage and tape/wrap shins... 10 mins after being on the track I ripped it all off since they were throbbing! During that time it never came up.... "Hey... how about we strengthen the shins(tibialis) being that they are called shin splints...." uhhh nope.. too easy! We all can just SUFFER n let all these issues pile up, unchecked n now(at age 46) I'm finally getting it identified and fixed curiosity of my chiropractor! She is also big on Pure Wave massage gun and finding a great pair of shoes with good arch support! My favorite being Hoka Gaviota running shoes great for collapsed arches! (Ps.. I don't "sponsor" any of these but do love what works well!
Wow! Really appreciate your support! Thank you🙏🙏🙏
My coach sent me this video to help with my knee pain. Just started today. Hoping for some relief.
That’s great! I would also checkout this video: ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=skFsiyBkyrDCHnWz
Do one for upperbody, great content, I do it everyday.
My hotel routine breakdown covers some gems for the upper body. Check it out here: My Go-to Hotel Workout to Increase Long-Term Athletic Potential
ruclips.net/video/XTHko5zInI4/видео.html
I really appreciate the schoolbus and fire trucks in the background. Really makes it feel like I'm getting a personal trainer in my own home.
LOL😂🙏
You got my subscription. Mobility is something thats far to neglected in peoples fitness.
I've noticed peoples hips and shoulders are usually what they end up having major issues with later in life so i think its really important to take care of them while you still can with excerise and stretching.
Absolutely agree and appreciate your support!
I really like hearing your thoughts on each exercise and the body position and muscle activation cues.
Glad you enjoy it!
I do ATG as my warm up then keep my main strength component shorter eg 6 sets.
I’m a lifetime trainer and at 56 this works well. It keeps everything moving correctly and I’m still able to push myself.
That is awesome! Way to go!
Ive been struggling to create a good routine for my mom who almost refuse to move because i have made it too complicated, which is now very clear. Absolute straight to good stuff program. Ill start soing this with her next for sure.
Even just backwards walking can be a great start! Always hope here!
I have No ACL...but Thanks ur ATG i can ski rideing🙌 this is amazing 🤝
Wow! That is awesome!
Hello, i ran last year quite a lot, 5 marathons, and then i got problem with my left knee and now with right knee, so my condition went from very well to nearly nothing. Because i cant run because i got so much pain in my knees, but now i am traing to do these exercises. I started few days ago and lets see what happens. 😀 i also tried to go up and down the stairs, backwards, and after like 5 minutes i felt a pump in my knees and legs. Thanks for the exercises!
Tibialis raise and backwards walking can be a great start! Let me know how it goes!
Thank you sir. This has been very helpful. No gym. Just get it done.
Happy to help!
Thanks a lot for the amazing content! 🎉😊 How many times a week would you recommend doing this? How often should you do strength through length exercises like Romanian Deadlift, ATG split squats, Cossack squats and such? I play football three times a week and want to stay mobile and strong without burning my body out. 😊
Currently doing some of these movements 3x a week in the program I using. No wrong frequency here, really just depends on volume, intensity, and what your training goals are!
At 52 my knees are pretty horrible. I had ACL’s both right and left reconstruction in late 1980’s early 1990’s. Then ran two marathons on those knees. Now my arthritis is pretty bad. I cannot run without pain. I can walk still.
I’m trying out your exercises for 30 days and will get back to you with results. Hoping for something good
Rooting for you! I would also checkout this Knee Formula: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro
Would be a great place for you to start🫡
Once again thanks for sharing all these gems!
Glad you like them!
Amazing, was just looking for this
🙏🙏🙏
The World Needs More ATG Flexibility in Everyday Gyms!
🙏🙏
I watch this video every morning
That's awesome!
Atg split squat + wide leg founder routine from 12 min foundation training on youtube(last 5 minof the vid) is pure gold
Glad you find that helpful!
I love yr exercises. I had right TKR last May and left tkr in April. Can I do these exercises? I have started walking backwards and see a difference. Thx
Glad walking backwards is working! If you can walk, you can improve your ability! Every exercise here scales and improving your mobility will certainly continue to lead you in the right direction!
Thank You ! I love your content it’s helped me tremendously ❤
I'm so glad!
Yes it helps. I was just trying to learn the couch stretch!
🫡
Ben, love the content and everything you do!!
I am struggling a bit with the equipment I have to do ROKP stuff with enough resistance. What are your thoughts on doing backwards walking on a treadmill but having it on at the minimum 0.5mph speed, inclined to max (12%), and then pushing the belt with my feet so it moves faster than 0.5mph rather than doing it with the treadmill totally off?
I work out at home and have a pretty decent setup (rack, barbell, plates, dual height-adjustable functional trainer, smith machine, dumbbells, bench, slant board, dip belt, and treadmill) but don't have access to a sled and I'm feeling pretty stuck trying to address my knee pain.
I tried just walking backwards with it inclined and turned on at normal speeds but just don't feel much in the quads. I know you recommend turning it off but the user manual for my model specifically says not to do this. When I instead do it at the minimum speed and really focus on pushing the belt faster I do get a nice burn/pump in the quads and I'm hoping this will remove any damaging effects to the treadmill just not sure.
Do you have any insight if this is less likely to cause damage to the machine/motor? Should I also be using my arms as support to remove as much as my body weight as possible so my legs have to work harder to push the belt without the weight of my body helping?
If treadmill turned on at a low speed feels good for you and you are doing this carefully and pain-free I think this can work great. I still find turned off is king, and have not had issues with treadmills but totally understand your concern. Using your arms to hold onto the machine can work great too, but not a major form-point.
Great info. It would be nice if you did a 2nd video but focused on upper body. As a side sleeper i have to get my arms and chest spread back out each morning using my own techniques.
Pullovers can be a great tool and I suggest you watch my 7--step mobility routine here: ruclips.net/video/omuAtS7zOa0/видео.html
I’ve found a chair works nicely for the couch stretch. I work an office job and use my desk chair (it doesn’t have wheels) Might be tricky with wheels 😂
Great work! If this is comfortable for you that’s awesome!
I love your videos and program!
Thank you!
Thanks for all you do Ben.
My pleasure!
Hello mr. Patrick, love what you are doing and what you represent. I have seen in earlier videos a few exercises for wrist pronation and supination. I was wondering if you do/ever did isolation work for internal tibial rotation?
Keep up the good work!
Thank you and appreciate the support! Ankle flossing and ankle inversion are something you can work on and it might help with this! Check these out:
Ankle Protocol 1/6: Ankle Flossing
ruclips.net/video/h9zUJCkZZ1s/видео.html
Ankle Protocol 6/6: Band Lateral
ruclips.net/video/OMFr_3ykDi8/видео.html
@@TheKneesovertoesguy Thank you very much!
Hey man Love the video!! I just have one question, where can I encorporate this in? Is it in my workouts, like, after doing a leg exercise, before or after the workout, anytime during the day?
It can be its own training session or used as a cooldown.
@@TheKneesovertoesguy alright alright alright! thanks a lot and keep it up!!
Excellent video ❤
Thank you very much!
You’re a genius bro
Appreciate you!
Remarkable stuff! Thanks a lot!
Glad you liked it!
this is exactly what i needed. tysm
You are welcome!
Great vid once again! Something I would like to see is how you would plan doing (some of) these 20 standards in a one or two week program, stretching and strengthening on the same day? Your vision on when to take your time to rest and recover and when to do a lot and some sort of ratio between those? Focus on maybe 5 of the standards per period or try to work on almost all 20 in the same period? Even maintaining all 20 standards is quite hard to plan in one period, let alone progressing on some of these exercises while trying to maintain the other capabilities. I'm really curious about your vision on these aspects.
Have a program for this actually! Male Standards and Female Standards on the ATG app!
I’ve been so focused on building strength and muscle which I have done amazing but now a days it’s so hard for me to think of a part of my body that isn’t tight. I’m definitely gonna need to start this
Can unlock mobility you didn’t know you have. You got this!
Thanks Ben! A couple of questions:
When doing the full couch stretch against the wall....are you pressing your hamstring straight back against your shoe (that's what it looks like). Or does your foot go slightly to the inside or outside to allow the hamstring to come back more?
For the standing calf raise...do you notice better results doing this on a slantboard vs. having your calf hang off the edge of a flat surface?
Lastly...do you still do calf stretches? Or, does that standing weighted calf raise maintain all of the range of motion you need (making stretches redundant)?
Awesome stuff and thanks again!
Good questions, for the couch stretch, either option should work well, but the foot slightly to the side may help you more comfortably get that full range of motion.
For the standing calf raise, again, both options should work well, but when adding load it may be more effective having a slant board for stability and comfort.
The standing calf stretch absolutely can be a great tool, with movements like the seated and standing calf raise it may not be as necessary, but I would still encourage using it. As it doesn’t take too much time🫡
@@TheKneesovertoesguywonderful, thank you!
Amazing as always! Just a quick question for anyone that knows, how wide should you stand on the inner thigh stretch? And the goal is to go up and down 20 reps? Thanks 🙏
As wide as you can pain-free and comfortably. 20 reps head to floor is the goal🫡
Can't wait to try these.
🫡
You have any favorite exercise for internal hip mobility beyond 90/90? Most internal rotation exercise stresses my knee. I like the way you pin the knee for external rotation mobility.
This video shows an option you can use for internal hip rotation: Internal Rotation
ruclips.net/user/shorts22nay04FIiw?feature=share
I believe you get everything you need with the 90:90 and Seated Good Morning, but you can have this as a tool🫡
Ben thank you for the couch stretch demo! I had been doing these standing. I would balance (not very well) on one leg and pull the other one up behind me.
You are welcome! Happy to help!
I’m a believer!
🫡🙏
Dude you are amazing. Thank you.
You are welcome! Thank you!
Thanks for everything 🫡💪🏼🤗💚
You are welcome!
Great stuff! Would you consider doing an upper body version of this?
Watch this 7-Step Mobility Routine: ruclips.net/video/omuAtS7zOa0/видео.html
its normal to feel extremely relaxed after strechting? i think that static stretch is the cure to insomnia?
If you feel relaxed I would say that is a good thing! Can’t say correlation necessarily equals causation here, but it makes sense.
Just what I needed
🫡 🫡 🫡
I've been working up to the ATG split squat for a while and trying to incorporate other ATG stretches a few times a week. Do you have a recommended schedule per week? Is frequency dependent on the individual, or like strength training, should I incorporate rest days? Now that I'm familiar with many of the stretches, daily mobility exercises have become addictive and so helpful. However, some exercises, like the ATG split squat (especially weighted) seem to need a rest day here and there.
That’s awesome! Yes, everyone will be different based on their training goals and have programs laid out for this as well. Rest days are key too, and maybe on those you could be more focused on mobility work.
Best video ever
Thank you!
amazing stuff.
Glad you think so!
Woild you recommend people do these stretchss daily? I would like to do them each morning in addition to training things like the solit squat and your other tips 2-3 times per week in the gym?
Is there an upperbody equivelant for completness?
1-3x a week will work great here! Movements like the wall pullover work great for upper body mobility🫡
These look super interesting, and I definitely want to try them out, but just out of curiosity, how are they different from many yoga stretches?
I currently do a yin yoga routine that appears to have similar focus. Just a 57 yo woman trying to gain more flexibility and strength! Thanks!
That’s great! Can be similar to yoga. Goal is to build strength through a lengthened position. So more often than not these are more than a static stretch. If you enjoy doing Yoga that’s great! Definitely find this can help with that too!
@Kneesovertoesguy exercise and training doctrine have significantly improved my quality of life!! I have over 100 Army Airborne Static Line Parachute jumps and like many paratroopers my knees and back took a beating! The military needs to incorporate this doctrine - military readiness and overall health of the force would significantly improve!!! Thank you @kneesovertoesguy !!!!!
WOW! So happy for you and appreciate your support! Thank you🫡🙏
One thing that’s incredible to me is u can do all these things cold without stretching
Takes lots of practice and progressions🫡
When I join as a member i can access all programs on the app? I don't need to buy individually? If not that is incredible!
That’s correct, access to all programs🫡
Thank you for making this
You are welcome!
Would you recommend doing this after a workout or run? Or can I jump not this first thing in the morning? Appreciate you
Either works great! Cool down or warm-up🫡
@@TheKneesovertoesguy Thank you!!
What are the best exercises to heal torn ACL? Thank you.
ATG Split Squat and nordic are the two I use for ACL protection. Watch these: ruclips.net/video/rrfbdPNsgMs/видео.html
ruclips.net/video/_sF7e4Vhuy4/видео.html
If you have lower back stenosis, will these exercises aggravate it
Can’t guarantee results, but have helped many safely approach their low back ability with my big 8 for the lower back: Big 8 For The Lower Back
ruclips.net/video/ZwT0WNWb_qw/видео.html
If you feel knee pain with any of these exercises, should i just start with the stretches? would that help
Scale back the exercises that you feel pain or discomfort and would always start with backwards walking! This video covers how you should approach improving your knees: ruclips.net/video/Jwu8f42rLuI/видео.html
thank you i needed this
Happy to help!
Thanks! I have a question though, so I have pain on the back side of my knee on my right leg coming from above my calf area to right under my knee area so when I do stretches like the elephant stretch or any stretches having to extend my leg out all the way it kind of starts to cause pain because I cant straighten out my leg the pain isn't that bad but it does get worse the more i stretch it i wantd to know what you thought should i just get it checked out and hold on the stretching or just keep stretching, because i really want to unlock a new area of flexibility as an athlete @@TheKneesovertoesguy
I recently preordered the version 2 of the uncivilized sneaker. Any plans on smaller sizes? My kids are playing basketball, and I’d love for them to be able to avoid all the foot issues I grew up with.
Working on sizes 6-9 as well!
Which exercises specifically made you able to do front and middle splits?
ATG Split Squat and Standing Pancake both work great!
Recently discovered your stuff and working on fixing my knees so I can get back to my passion: soccer. I was wondering if I got a broken treadmill if that would work for doing the backwards walk. Just trying to not get in trouble at my gym. 😂
You got this! Also yes! Broken treadmill can be a cost effective option!
Great guy!
Thank you!
I have had a disc herniation for 6 months with sciatica pain down the right leg, which has reduced my mobility significantly. Do you have any programs or protocols for dealing with this?
Watch my big 8 for the lower back on RUclips. Have a back ability program as well which can be a great guide. Would love to coach you through it: atgonlinecoaching.com
Ben, is there any drawback in performing the couch stretch lying on the back on the floor? That is, trying to get the hips, back an shoulders as close as possible to the floor instead of a vertical wall.
The Hero Pose is a similar motion, if you can perform this safely and pain-free it could work great, but I also like the stretch/strength aspect of the couch stretch.
How exactly does the ATG membership work? Is it a requirement to send in videos and have a coach? Or can you do exercise at your own leisure? Also, could you share a membership with a family member?
Good question, It is not a requirement to send in videos and have a coach, but there is no reason not to do this. You can do the exercises at your own leisure, but results could vary. Most people will fail due to… 1. Lack of form coaching 2. Missing key ingredients (ie. not following the whole program) It’s AMAZING how much one person can transform, but HIGHLY unlikely without following the correct path WITH form coaching along the way. The services you get with the membership only apply to one person. A family member can certainly join you for the exercises, but they wouldn't receive the form-coaching or guidance.
@@TheKneesovertoesguy Thank you for clarifying. I appreciate it.
Thank you man
You're welcome!
How often should i do this in a week?
Can do this every other day
I haven't had my acl and mcl tear fixed yet. Have you worked out with anyone with knee ligament injuries? Are there exercises that you can recommend to improve stability?
Have helped many with these knee issues: ruclips.net/video/TuOPKDPkzYU/видео.html,
If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Checkout these links and let me know if you have any questions! Always hope!