Wow I had 4 feet surgeries that set me back my active lifestyle and torn meniscus ligaments. I fell into depression because my foot doctor told me I had to limit my walking and no biking either. I gained 80lbs since I became inactive, my mental health declined, anxiety, panic, depression. Watching this thanks to my chiropractor has given me some motivation and some positive outlook that I can rehabilitate and build myself to go hiking again! Literally watching this has made me cry.
You can probably do a lot more than the doctors say you can. I've never met a doctor that has as much knowledge as certain PTs and people like Ben when it comes to rehabbing injuries.
1. Sled push/pull 2. Single leg calf stretch on board 3. Tib raise 4. Banded hip flexion "reverse squat" 5. Incline pigeon pose 6. Couch stretch 7. Full ROM pushups 8. Rotator cuff DB curl
Totally agree. Drove me nuts when these exercise videos or shows would have women in their twenty's on. So what, you're supposed to look great at that age, get a woman on that's 60 that's had 3 kids and let's see a transformation.
Ben's mom is a great example of what sincere effort provides for health! I give my lady little snacks of his mom getting her training in! So there are no excuses!! Respect! 🔥💪🏾
8-Step ATG Longevity Workout 1. sled push (0:41) + sled pull (1:15) 1-3 rounds 2. single leg calf stretch (5:15) 30s 3. tibialis (6:42) 15-20 reps 4. reverse squat hip flexor exercise (9:06) 15-20 reps 5. inclined pigeon pose (13:47) 30s per side 6. couch stretch (16:30) 60s per side 7. full range push up (19:33) 10-20 8. external rotation (25:30) 10-12 reps 10% bodyweight Thanks for sharing. I will put this in my training program.
You guys provide so much value. I thought my knees were toast since my early 30s. I’ve been unable to squat the weight I was able to in my youth. Thanks to your programs I’ve successfully rehabbed my knees and feel stronger than ever. Thank you ATG!
I'm a 38 y\o male and your mom is an inspiration to me. That is my goal for now and all of my future- to have that mobility and confidence in movement.
Thank you this works. I’m 45 with banged up knees and couldn’t run two blocks after doing one week of the sled. I now can run to the gym and run home. I now do sled every day. Thank you…
Been doing some of the ATG stuff at home for a few months now (mainly for weak, painful knee that was injured 30 yrs ago). The sled was the real missing link, I was just walking backwards outside. So I decided to join a gym. When I was getting a gym tour from a member I asked “do they have a sled?” The response was “what’s a sled?” But then we got to the area and they had the turf field and sleds. I did join that gym and now whenever I am there I put in a few minutes forwards and backwards with a sled.
She's turning 70 soon, and she's so vibrant, happy and fit. For people her age who find themselves stagnating and unmotivated to be active, just remember it starts with simply walking around your neighborhood and slowly progressing from there. You will feel so much better.
@@TheKneesovertoesguyhey Ben ... I'm still working your ATG program it's so foundational. Still need 3-4 more inches to get that dunk almost 61 now (last was age 47) your methods truly "reprogram" the body to be more resilient
My granddad walked every single day almost until he died in his 90s. Ever since I broke my foot in my late 20s, I have made it a point to walk every day and appreciate the ability to do so.
I am glad to see Derek back in more content. As I said in another post I do appreciate Ben, but the proof of all this is in someone like Derek. A 30 year old rehabing knees... amazing, but not ground breaking. Someone in their 40's, moving like he does. Incredible! I am 47 and have rebuilt my knees with this program. Need more people my age and older showing us how it's done. That is where the proof is!
Phenomenal work! This mom is the definition of longevity, god bless! Ben is doing excellent life transformative work. Thanks for sharing this super valuable content! It hurts and it is quite depressing to see people age badly. Seeing the mom at 70 aging like wine without loss of mobility … gives hope and frankly made my day! Great woman and great son! Everyone needs to learn this in my opinion!
thank you thank you thank you! I just turned 54, been an athlete my whole life, sustained many many injuries and I found your videos a couple of years ago and finally started to consistently apply your methods this last year or so. life saver, literally! thank you thank you thank you
Love these videos! So grateful! I am 60, was a division 1 scholarship volleyball player in college and have been in a lot of discomfort and pain with greatly reduced mobility for years. Several days ago I found your videos.... Saw the one with Dr. Berg which led me to your channel. I immediately started backward walking and the stretches I can do. It is already helping! Thank you! Thank you! Thank you! So much wisdom and I feel the good will! ❤ Love seeing the different ages and hearing the different goals for training! Gives such hope to all!
Your mom is so inspiring, at 63 I can't walk much without extreme pain. My goal is to get to where you mom is when I'm her age if not before. I'm excited to have the backwards treadmill coming! I'm working on creating some kind of sled. I'm working with The Foot Collective at the moment (I see Jim in the background of this video) and when I'm done with that I'll join your program. This give me so much hope to get my knees/hips/feet/ankles and the rest of my body working properly again. Thank you!
That is incredible and you are on the right track! Foot, ankle, knee, hips, etc. all should be addressed and starts as simple as backwards walking! Keep it up and keep me posted!
I´ve struggled recently ,while improving my mobility and feeling better than ever, but watching my mom and dad in their early 60´s slowly deteriorating and wondering if they can get fitter at that age. Always encouraged them and showing them this video made them and me really happy.
Love your content! Thanks for including pointers for not just the athletes that follow you, but for those of us on the 'senior' side as well.. Really appreciate the videos even on Holiday weekend. Thanks for all that you Share 💪
Thank you guys in the last 18 months I've bought a slant board a Tib Bar with a bunch of plates and Ben's 3 books including his one with Derek and dedicated myself to the various exercises including backward walking ,ATG spilit squats and other hip fllexors excercises and the journey outta stiffness and popping achy, knees has been a postive ,enpowering, joyful experience.
Thank you for this video! I’ve been trying to put my own routine together from all your other amazing videos but this one SUMMARIZES the essentials perfectly! I corrected my warmup this morning and it just feels incredible! 🙏🏼
Learning the couch stretch has been really helpful for me. Saw Ben demoing how to get into them when you are working with just a wall was eye opening. Thanks for the video.
Great video! I've implemented this in my workouts in an effort to be able to dunk. Ill be 40 years old at the end of this year. I've clocked in 35 miles walking backwards with a goal of 100 before my birthday. Let's go!!
This is workout GOLD. amazing stuff. will save many people's lives. forget the silly 'body building' ego muscles, these are the main areas of focus to stay strong and healthy over a life time.
Such a great video. So many things I took away from it. I like how your mom said even though she has skinny legs, she feels like they are "tree trunks." That was an amazing analogy. And I was glad to see Derrick in this video, I was wondering where he was. And I have also been implementing some of your concepts. I have purchased the ab straps, ATG buddies, slant board, sled and monkey feet. Keep up the great work!!!
I need to get back on this. I started running again and my knees are bothering me. All of you are great motivation as I get older!! I am in my 40s. I do not want to make my age an excuse to get after it. 💪🏾💪🏾💪🏾
Great advice. Why does no one else walk backwards in my gym?! Its going to be interesting over the next 10 years to see if the benefits of back peddling takes off into the wider consciousness.
because most gyms don't mKe space for it. I got cheap harness from chinese sites and an adjustable sandbag that I dray around the grass field on the estate with people giving me weird looks.
I do a range of different exercises as I like variety. Twice a week in the hydro pool I do backward jogging, forward running, sideways, lunges, squats, resistance and strength. Gym twice a week weights, step ups, kettle bells, yoga, Pilates, stick mobility exercises, assisted weight hanging and dips. Variety is the spice of life, 65 years young.
Idk who’s gonna be more popular by the end of this, Mrs Kelce with her boys or Ben’s mom being the longevity queen and her son changing the landscape of kneesovertoes
Love all of these exercises. Personally, I would incorporate all static stretching into a Yin Yoga routine and complete at the end of a workout or on a recovery day.
Absolutely amazing video bro! I always learn so much from you and Mr Infinity and you truly have changed not only mine but so many others life’s for the better, super inspiring and we need more people like you guys in the world! Keep up the great work 👊🏻👍🏻⭐️
I recently discovered how important it is on your transition from pivot to pivot movement to movement as well as hip transitions. Foot plant to foot plant. Just something to be aware of.
Whoa this dude is 45 wtf man I'm 35 thinking I'm getting old man I'm bouta keep the planet fitness but find one of these type of gyms shout out to that guy
I've been doing this every other day. Progression really noticable! When doing zero my split squat was on a high step holding stuff for balance, now I'm on my doorstep unassisted. The pullover is stretching out my dominant side where im having back aches bc of my desk job (scrunched up mouse side). Can really feel strength-stretch working. 🙏
This is amazing!!!! Thank you for coaching. The you mom for being out there. And to the two coaches conducting, thank you so much for making this available. I do look to purchase a book and equipment in the near future! How can I subscribe other than to the RUclips. What shoe wear do you recommend? If I were to be certified where do I learn? Thank you thank you!
It is our pleasure and happy to help! Appreciate your support! ATG For Life and Knee Ability Zero are the two current books we have available. Both on Amazon. For coaching and learning more about what we do you can head to atgonlinecoaching.com. For your sneaker question we are using the Uncivilized Sneaker: uncivilizedsneaker.com/products/uncivilized-sneaker Finally, for coaching certifications we use atgforcoaches.com
Best wishes for your mother. She looks amazing and inspiring. I'm in my 25 I play cricket. Lot of jumping and diving on the ground is involved. Can you guide me how can I warmup with sled before my workout? Rep range and rest period . Ill be very thankful to you.
Thank you so much for the message! 50 yards forward/backward sled can be a great start to warmup before training. This is how we use it in the Sled Class demonstrated here!
@@TheKneesovertoesguy I'm so thankful to you that you replied. I have difficulty understanding at once sorry for that 🙂. I just wanted to know how many times forward and backward and how much rest ? ❤️
Got popped in Iraq 2009. Spent 2 years in hospital. Can walk again RT/PT/OT, Strength, mobility, longevity all wrapped in 1 I hit the gym faithfully so that I can play softball. I don’t have all the same equipment, I improvise!!!! I’m thankful that I stumbled upon your RUclips channel! Don’t think I need any more surgeries now Praise God Are some of your products for sale? If so, what is the url Very Respectfully LTColonel
Ben,..i cannot thank you enough for these videos. Please dont take them away. My wife had undergone an endoscopic spinal decompression at L3L4 & L5S1 levels via procedure called radio frequency ablation in Feb of 2024 due to unbearable radiculopathies shooting down both her lower limbs. Its been 8 months since her procedure and she is still on Lyrica as the pain had not completely abated. With Lyrica tho she has been pain free. Are these exercises safe for someone like her?
Appreciate your message and support! Can’t advise when to start, but every movement scales! Always hope and would also checkout this article: www.atgonlinecoaching.com/articles/5-basics-to-help-unscramble-the-mystery-of-the-lower-back
With accessibility as your mission, can you please caption these videos? My Deaf parents desperately need access to this material - Celia reminds me so much of my own mother. This video released on her birthday and I got her an ATG membership - I’m taking this as a sign from the universe. I will interpret the videos into sign language for her in the meantime but PLEASE subtitle this video if at all possible.
Hi Cameron, Celia here. Thank you so much for getting your mother an ATG membership. We look forward to coaching her! I just learned that RUclips has an automatic caption tool that you can use so that the video is captioned for your parents. It's at the lower right-hand side of the video - look for the "CC" for subtitles, closed caption. Try it and see if this meets the needs of your parents. Warm regards to your family.
Hi Cameron! On my Instagram posts I use captions all the time, so that can be another source that helps + on RUclips you can find the caption feature noted "CC" at the bottom of the screen. Hope this helps!
Had bilateral knee replacement. Left knee May 2023, right knee April 2024. Bending knee to full rom difficult. Couch stretch seems impossible right now. What do you suggest? I’m considering buying the tread sled. Started doing your exercises and knees feeling better. Still get stiff but less pain. Thx for all u do
Reverse sled or backwards walking will still be a great start, and would also checkout this video covering progressions to the couch stretch: Couch Stretch How-to, Plus Long-Term Route For Knee Range of Motion & Protection ruclips.net/user/shortsahyOfuZOAwk?feature=share
I’m just getting exposed to these concepts and bought Knee Ability Zero I’m 62 with a hip replacement. My feeling is marketing specifically to 55-70 year olds which is the group with money could be a gold mine for you. Talking longevity and mobility for life is very compelling.
Hope you enjoy Knee Ability Zero! Split Squat can be a gem for you! Watch this: ruclips.net/video/uWMyDY6-iWQ/видео.html&ab_channel=TheKneesovertoesguy
The only issue I see with the couch stretch pads is the bottom pad being too high which positions your knee too high which shortens the stretch you’re looking for in the hip flexor. Lengthening your knee position away from your hip should allow you to elongate the hip flexor to stretch it better. Great idea to begin with but just wanted to share that observation so that ATG continues to progress as much as it has!
That is a good observation! We like the thick padding because for a lot of people with knee issues, too thin of a mat could cause knee discomfort on the working leg.
I love that you guys show all this. And you make some of the products. Is there a package deal you sell where i can order this full set of machines? I absolutely would! Have the space made in my garage, and would set it up in a heartbeat.
Thank you so much! No package deal, but if you become an ATG member (atgonlinecoaching.com), you get 20% off every ATG product! Can also checkout our products at atgequipment.com
@@TheKneesovertoesguy Membership is worth it just for the product discounts. Looking forward to signing up and making a big order soon as I take measurements and make the space for it. It'll be a merry xmas for me, lol.
Great content. Been an advocate for sled and backwards walking for decades. Who makes that sled? That configuration with low push and rail is HIGHLY efficient. Where can I find it?!
Very encouraging thanks Ben... So if the athlete or other client at the gym is recovering within 12 hours, he can also go for backward treadmill again after 12 hours (strictly if fully recovered from. the earlier session) ? And will this actually speed up the improvements in the joint-muscle ability ?if the athlete or other client at the gym is recovering within 12 hours, he can also go for backward treadmill again after 12 hours (strictly if fully recovered from. the earlier session) ? And will this actually speed up the improvements in the joint-muscle ability ?
Absolutely! Reverse sled or treadmill has a very quick recovery process and can be performed more frequently. Under the assumption they are training at a safe and pain-free level! More is not always better, I would first start with 5-10 minutes a day of reverse sled or treadmill and see if there are improvements over a course of time.
I am excited to finally see a video that is similar to the atg for life book that I bought. I wish a gym membership was doable for me right now but it’s not. Would a weight vest while walking backwards outside be comparable or is that weight going to be in the wrong place?
i watch every new vid, u really learn a little something new everytime. ive been wondering though, is there a way to get world class oblique mobility / strength thru length? or is QL on back extension enough?
I think Im going to try this at 43 years old, 6'2 and 400 Lbs. I have to do something to get my strength back. Currently I can only walk a short distance before I'm gasping for air with extreme backpain and burned out quads. The sled looks like what would help with the weakness in my legs and back.
Hi bhai (hindi of brother) I followed your knee exercises and it helped me immensely. Can you suggest something for neck pain. Even if I sit and read for half hr I get neck pain...pain is in upper traps sometimes in back of neck too! Pain js there since last 15 days. Slightly improved but not going away 😢 My exams are nearby. Any advice from you would be huge help! 🙏🏻
I have an anti-sitting routine which can be a great start, but would also train neck flexion and extension! Neck bridges are a great exercise for neck ability!
Is this your warmup done prior to a dedicated strength workout or is this a workout by itself and if so does it serve as your ‘lower’ boy day? How many times a week, etc. in the process of recovery from a knee surgery and I’m picking up what you’re putting down!
There is no wrong way to go about this program. Can be used as a warm-up or standalone. If you want to try out Sled Class it is on the ATG app (atgonlinecoaching.com). All laid out there for you! Covers a full body flow!
Theres so many workouts and videos I never know where to begin. Overwhelm. I'm 25, and suffer from knee pain when sitting down cross legged or getting up off the floor. I'm also pretty sure I have weak hips and all the other issues from a desk job. I consider myself active. I do 10k runs a couple times a week, and weight-lift at the gym 3-5 times a week. If I wanted to dedicate myself to one workout daily for a week or month - would you recommend this one?
This can be an excellent start for lower body longevity and helping address knee pain! I also have a Knee Ability Zero Program. Likely more knee success stories than any other program and address hip ability which could be the factor causing your knee pain! Would love to coach you through it (atgonlinecoaching.com)
You're doing plenty as it is,if you lift that much and are still weak,you are doing something very weird in the gym.Sitting at a desk the rest of the time cannot make anyone weak.Get a few sessions with a personal trainer to educate yourself and then go by yourself,theres nothing complex about it,adherence over time is the key.
Wow I had 4 feet surgeries that set me back my active lifestyle and torn meniscus ligaments. I fell into depression because my foot doctor told me I had to limit my walking and no biking either. I gained 80lbs since I became inactive, my mental health declined, anxiety, panic, depression. Watching this thanks to my chiropractor has given me some motivation and some positive outlook that I can rehabilitate and build myself to go hiking again! Literally watching this has made me cry.
Oh wow! So happy to hear this has given you hope! You got this! Let me know if you have any questions!
You can probably do a lot more than the doctors say you can. I've never met a doctor that has as much knowledge as certain PTs and people like Ben when it comes to rehabbing injuries.
1. Sled push/pull
2. Single leg calf stretch on board
3. Tib raise
4. Banded hip flexion "reverse squat"
5. Incline pigeon pose
6. Couch stretch
7. Full ROM pushups
8. Rotator cuff DB curl
🙏✅
Thank you
the official name for 8 is the cuban rotation as far as i know
@@bumc3688 nope that's different
My gym does not have that push-pull machine. I need to use that in the gym
I'm 72 and still working out! Nice to see someone my age. Thanks!
Incredible! Way to go!
Totally agree. Drove me nuts when these exercise videos or shows would have women in their twenty's on. So what, you're supposed to look great at that age, get a woman on that's 60 that's had 3 kids and let's see a transformation.
Mama C is just AWESOME ❤ I could watch all day! She and all of you are such an INSPIRATION 💪😎😊
🙏🙏🙏
Ben's mom is a great example of what sincere effort provides for health!
I give my lady little snacks of his mom getting her training in! So there are no excuses!!
Respect! 🔥💪🏾
Thank you so much and appreciate the support!
We should all be so inspired~
8-Step ATG Longevity Workout
1. sled push (0:41) + sled pull (1:15) 1-3 rounds
2. single leg calf stretch (5:15) 30s
3. tibialis (6:42) 15-20 reps
4. reverse squat hip flexor exercise (9:06) 15-20 reps
5. inclined pigeon pose (13:47) 30s per side
6. couch stretch (16:30) 60s per side
7. full range push up (19:33) 10-20
8. external rotation (25:30) 10-12 reps 10% bodyweight
Thanks for sharing. I will put this in my training program.
🙏🫡
So helpful. Thank you!!! 🙏
Thanks amigo!
@@TheKneesovertoesguy Pin this comment!
I love the chemistry your mom has with the gym. All this is dope
🙏🙏🙏
Just watching how kind you guys are to each other is a therapy too.
🫡🫡🫡
The more I watch, the more I realise I need to learn about core strength, longevity, and mobility up until my old age (in the future).
What a channel!
Thank you for the support! Definitely a gem for longevity!
It’s all about the whole body from the feet up ! It’s quite amazing how deep you can work on the feet and ankles .
Absolutely! A ground up approach is key!
Yes. Holistic is it. That’s why Hatha (real) yoga works
Derek is the man, I have personally witnessed his gift, He truly cares to see people free to be more mobile and strong.
🙏🙏🙏
You guys provide so much value. I thought my knees were toast since my early 30s. I’ve been unable to squat the weight I was able to in my youth. Thanks to your programs I’ve successfully rehabbed my knees and feel stronger than ever. Thank you ATG!
That is incredible and happy for you! Way to go!
I'm a 38 y\o male and your mom is an inspiration to me. That is my goal for now and all of my future- to have that mobility and confidence in movement.
Love to hear that! You got this!
Ben- You’re mom is an inspiration! Way to keep this real!
Thank you so much!
Thank you this works. I’m 45 with banged up knees and couldn’t run two blocks after doing one week of the sled. I now can run to the gym and run home. I now do sled every day. Thank you…
That’s incredible! Way to go!
Dayum Derick!!!!! Inspiration for 45 year olds...like myself! Kudos to you, boss!!!!
Happy to hear that!
Been doing some of the ATG stuff at home for a few months now (mainly for weak, painful knee that was injured 30 yrs ago). The sled was the real missing link, I was just walking backwards outside. So I decided to join a gym. When I was getting a gym tour from a member I asked “do they have a sled?” The response was “what’s a sled?” But then we got to the area and they had the turf field and sleds. I did join that gym and now whenever I am there I put in a few minutes forwards and backwards with a sled.
That is great! Happy to hear they have a turf and sled for you! Keep it up!
She's turning 70 soon, and she's so vibrant, happy and fit. For people her age who find themselves stagnating and unmotivated to be active,
just remember it starts with simply walking around your neighborhood and slowly progressing from there. You will feel so much better.
Thank you so much for the comment and support! That first step can go a long way!
@@TheKneesovertoesguyhey Ben ... I'm still working your ATG program it's so foundational. Still need 3-4 more inches to get that dunk almost 61 now (last was age 47) your methods truly "reprogram" the body to be more resilient
And your Mom is doing great ... another ATG testimonial!
My granddad walked every single day almost until he died in his 90s. Ever since I broke my foot in my late 20s, I have made it a point to walk every day and appreciate the ability to do so.
I am glad to see Derek back in more content. As I said in another post I do appreciate Ben, but the proof of all this is in someone like Derek. A 30 year old rehabing knees... amazing, but not ground breaking. Someone in their 40's, moving like he does. Incredible! I am 47 and have rebuilt my knees with this program. Need more people my age and older showing us how it's done. That is where the proof is!
That is great! Good for you and glad you find this helpful!
Phenomenal work! This mom is the definition of longevity, god bless! Ben is doing excellent life transformative work. Thanks for sharing this super valuable content! It hurts and it is quite depressing to see people age badly. Seeing the mom at 70 aging like wine without loss of mobility … gives hope and frankly made my day! Great woman and great son! Everyone needs to learn this in my opinion!
Thank you so much for the message and support🙏🫡
thank you thank you thank you! I just turned 54, been an athlete my whole life, sustained many many injuries and I found your videos a couple of years ago and finally started to consistently apply your methods this last year or so.
life saver, literally!
thank you thank you thank you
That is HUGE! Way to go and happy to help!
Love these videos! So grateful! I am 60, was a division 1 scholarship volleyball player in college and have been in a lot of discomfort and pain with greatly reduced mobility for years. Several days ago I found your videos.... Saw the one with Dr. Berg which led me to your channel. I immediately started backward walking and the stretches I can do. It is already helping! Thank you! Thank you! Thank you! So much wisdom and I feel the good will! ❤ Love seeing the different ages and hearing the different goals for training! Gives such hope to all!
Wow! Really appreciate this and thanks for the support! Keep it up🫡
I have been waiting to see Ben's Mom actually working out. Thank you! It's so good to see how someone my age does all the movements, too.
Glad you found this helpful and can see anyone can do it!
So good to see Derrick and Ben doing what they do best!!!!
Appreciate your support!
Thank you for starting this revolution.
🙏🙏🙏
Your mom is so inspiring, at 63 I can't walk much without extreme pain. My goal is to get to where you mom is when I'm her age if not before. I'm excited to have the backwards treadmill coming! I'm working on creating some kind of sled. I'm working with The Foot Collective at the moment (I see Jim in the background of this video) and when I'm done with that I'll join your program. This give me so much hope to get my knees/hips/feet/ankles and the rest of my body working properly again. Thank you!
That is incredible and you are on the right track! Foot, ankle, knee, hips, etc. all should be addressed and starts as simple as backwards walking! Keep it up and keep me posted!
@TheKneesovertoesguy my left knee has flared up (sad), so I'm have to limit myself for now. I'm doing all that I can that doesn't involve that knee.
I´ve struggled recently ,while improving my mobility and feeling better than ever, but watching my mom and dad in their early 60´s slowly deteriorating and wondering if they can get fitter at that age. Always encouraged them and showing them this video made them and me really happy.
This can be a great start! A routine you can use for the rest of your life!
Love your content! Thanks for including pointers for not just the athletes that follow you, but for those of us on the 'senior' side as well.. Really appreciate the videos even on Holiday weekend. Thanks for all that you Share 💪
Thank you so much! Appreciate the support and happy to help!
Thank you guys in the last 18 months I've bought a slant board a Tib Bar with a bunch of plates and Ben's 3 books including his one with Derek and dedicated myself to the various exercises including backward walking ,ATG spilit squats and other hip fllexors excercises and the journey outta stiffness and popping achy, knees has been a postive ,enpowering, joyful experience.
That is great to hear! Way to go and keep crushing it🙏
This is AWESOME! I tell my client/patients all the time that the feet and lower legs are the foundation of the human body!
Appreciate the support!
Thank you for this video! I’ve been trying to put my own routine together from all your other amazing videos but this one SUMMARIZES the essentials perfectly! I corrected my warmup this morning and it just feels incredible! 🙏🏼
That is great to hear! Way to go and glad this helps!
Learning the couch stretch has been really helpful for me. Saw Ben demoing how to get into them when you are working with just a wall was eye opening. Thanks for the video.
So glad you found this helpful! Keep it up!
She’s a trooper n yall are 🐐🐐
Thank you so much!
Great video! I've implemented this in my workouts in an effort to be able to dunk. Ill be 40 years old at the end of this year. I've clocked in 35 miles walking backwards with a goal of 100 before my birthday. Let's go!!
That is amazing! Love the goal and dedication! Keep it up and keep me posted!
I really love this!! State of the art scientific training!!! 💪🏾
Glad to hear that!
Man your mums the best. Big love to her brother
Thanks so much
This is workout GOLD. amazing stuff. will save many people's lives. forget the silly 'body building' ego muscles, these are the main areas of focus to stay strong and healthy over a life time.
Appreciate your support!
Nice! I am in y 50's and it's nice for you to spotlight success stories of people over the age of 40
Glad you enjoyed it!
Such a great video. So many things I took away from it. I like how your mom said even though she has skinny legs, she feels like they are "tree trunks." That was an amazing analogy. And I was glad to see Derrick in this video, I was wondering where he was. And I have also been implementing some of your concepts. I have purchased the ab straps, ATG buddies, slant board, sled and monkey feet. Keep up the great work!!!
WOW! So happy you enjoyed the video and thank you for the support!
Ben, your mother is incredible.
Seriously dude
That is very kind of you! Thank you!
I need to get back on this. I started running again and my knees are bothering me. All of you are great motivation as I get older!! I am in my 40s. I do not want to make my age an excuse to get after it. 💪🏾💪🏾💪🏾
So glad you want to get back into this! You got this🫡🫡🫡
Real hero’s don’t wear capes. They wear sled straps.
100%!!!
Great advice. Why does no one else walk backwards in my gym?! Its going to be interesting over the next 10 years to see if the benefits of back peddling takes off into the wider consciousness.
because most gyms don't mKe space for it. I got cheap harness from chinese sites and an adjustable sandbag that I dray around the grass field on the estate with people giving me weird looks.
I do it at the track with 1.5 lbs on my ankles. Walking and jogging.
Thank you so much for the support! Over time planning on making reverse sled/walking more convenient!
I’m starting to see it at the big commercial gym I go to. The movement is definitely growing.
Thanks so much for teaching us how our mobility and strength can get better as we age!!
You are welcome!
Great to see Derrick again.
🙏✅
We should always strive to be the best version of ourselves! Awesome work!
Absolutely🙏✅
I do a range of different exercises as I like variety. Twice a week in the hydro pool I do backward jogging, forward running, sideways, lunges, squats, resistance and strength. Gym twice a week weights, step ups, kettle bells, yoga, Pilates, stick mobility exercises, assisted weight hanging and dips.
Variety is the spice of life, 65 years young.
That is amazing! Way to go!
Idk who’s gonna be more popular by the end of this, Mrs Kelce with her boys or Ben’s mom being the longevity queen and her son changing the landscape of kneesovertoes
We appreciate the support! Thank you so much!
Things I can do at my apartment gym:
5:12 calf stretch (30 seconds)
9:05 reverse squat (15-20 reps)
13:45 incline pigeon pose (30 seconds)
19:30 pushups (10-20 reps)
25:31 external rotation (12 reps)
🫡
Mamma knees is a beast 💪🏻🔥
Sure is!!!
Strong mama! What I like about these workouts is that you incorporate stretching with resistance training all in one.
Exactly! Building strength and length!
This was amazing. So encouraged by the presentation. Thanks all round world class team.
Our pleasure!
I love the sled. Been pushing it and pulling it since 2008 starting at Bommarito Performance and training. Just did it today too!! @ 71
AMAZING! Way to go!
Awesome video.
Thanks!
Appreciate you champ! Changing lives all over the world. #ATGTakeover 🗣️
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I appreciate you 🙏 family
I appreciate that
HEYYYYY!! GO MAMA KNEES!! It's London from the program and the app!!
Amazing! Thanks for the support London!
Doctor Ben prophecy of strong knees. Me personally I'm still grinding putting in work. Thank you
Well done! Thanks for your support!
Love all of these exercises. Personally, I would incorporate all static stretching into a Yin Yoga routine and complete at the end of a workout or on a recovery day.
Happy to hear that! Sounds like a solid routine!
Absolutely amazing video bro! I always learn so much from you and Mr Infinity and you truly have changed not only mine but so many others life’s for the better, super inspiring and we need more people like you guys in the world! Keep up the great work 👊🏻👍🏻⭐️
You are too kind! Thank you so much for the support and happy to help!
@@TheKneesovertoesguy my pleasure brother! Take care
Such great content for all ages. Thank you so much
Happy to help!
I recently discovered how important it is on your transition from pivot to pivot movement to movement as well as hip transitions. Foot plant to foot plant. Just something to be aware of.
Ankle and hip! Huge components here which is why we address full body ability from the ground up and improving structural balance!
Turning 45 soon so this is perfect! One question: why do you stretch after the sled, not before?
Sled is our warm-up! Stretching and mobility also becomes easier as muscles are warm!
@@TheKneesovertoesguyyup
Whoa this dude is 45 wtf man I'm 35 thinking I'm getting old man I'm bouta keep the planet fitness but find one of these type of gyms shout out to that guy
🙏🙏🙏
Amazing training!!👋🩵🙏🏻👏👏👏👏👏thank you very much for sharing!
Glad you enjoyed it!
I've been doing this every other day. Progression really noticable! When doing zero my split squat was on a high step holding stuff for balance, now I'm on my doorstep unassisted. The pullover is stretching out my dominant side where im having back aches bc of my desk job (scrunched up mouse side). Can really feel strength-stretch working. 🙏
Great progress! Thanks for sharing and keep it up!
That tibialis raise machine looks cool, never seen that before, wish my gym had that
This is a Sorinex Seated Tib! Can find it here: www.sorinex.com/products/seated-tib-machine
KneesOverToesMum is a weapon
Absolutely!
This is amazing!!!! Thank you for coaching. The you mom for being out there. And to the two coaches conducting, thank you so much for making this available. I do look to purchase a book and equipment in the near future! How can I subscribe other than to the RUclips. What shoe wear do you recommend? If I were to be certified where do I learn?
Thank you thank you!
It is our pleasure and happy to help! Appreciate your support! ATG For Life and Knee Ability Zero are the two current books we have available. Both on Amazon. For coaching and learning more about what we do you can head to atgonlinecoaching.com. For your sneaker question we are using the Uncivilized Sneaker: uncivilizedsneaker.com/products/uncivilized-sneaker
Finally, for coaching certifications we use atgforcoaches.com
This looks great.
How about using a sled outside? On gravel? On grass? On asphalt? How about pushing/pulling something on wheels?
Can definitely do this! My mom uses a Tank Sled which uses wheels! Good option!
@@TheKneesovertoesguy Thanks!
Best wishes for your mother. She looks amazing and inspiring. I'm in my 25 I play cricket. Lot of jumping and diving on the ground is involved. Can you guide me how can I warmup with sled before my workout? Rep range and rest period . Ill be very thankful to you.
Thank you so much for the message! 50 yards forward/backward sled can be a great start to warmup before training. This is how we use it in the Sled Class demonstrated here!
@@TheKneesovertoesguy I'm so thankful to you that you replied. I have difficulty understanding at once sorry for that 🙂. I just wanted to know how many times forward and backward and how much rest ? ❤️
Got popped in Iraq 2009.
Spent 2 years in hospital.
Can walk again
RT/PT/OT, Strength, mobility, longevity all wrapped in 1
I hit the gym faithfully so that I can play softball. I don’t have all the same equipment, I improvise!!!!
I’m thankful that I stumbled upon your RUclips channel!
Don’t think I need any more surgeries now
Praise God
Are some of your products for sale? If so, what is the url
Very Respectfully
LTColonel
So happy to hear this! Way to go! Also yes, can find our products available here: atgequipment.com
Ben,..i cannot thank you enough for these videos. Please dont take them away.
My wife had undergone an endoscopic spinal decompression at L3L4 & L5S1 levels via procedure called radio frequency ablation in Feb of 2024 due to unbearable radiculopathies shooting down both her lower limbs. Its been 8 months since her procedure and she is still on Lyrica as the pain had not completely abated. With Lyrica tho she has been pain free.
Are these exercises safe for someone like her?
Appreciate your message and support! Can’t advise when to start, but every movement scales! Always hope and would also checkout this article: www.atgonlinecoaching.com/articles/5-basics-to-help-unscramble-the-mystery-of-the-lower-back
With accessibility as your mission, can you please caption these videos? My Deaf parents desperately need access to this material - Celia reminds me so much of my own mother. This video released on her birthday and I got her an ATG membership - I’m taking this as a sign from the universe. I will interpret the videos into sign language for her in the meantime but PLEASE subtitle this video if at all possible.
Hi Cameron, Celia here. Thank you so much for getting your mother an ATG membership. We look forward to coaching her! I just learned that RUclips has an automatic caption tool that you can use so that the video is captioned for your parents. It's at the lower right-hand side of the video - look for the "CC" for subtitles, closed caption. Try it and see if this meets the needs of your parents. Warm regards to your family.
Hi Cameron! On my Instagram posts I use captions all the time, so that can be another source that helps + on RUclips you can find the caption feature noted "CC" at the bottom of the screen. Hope this helps!
Wow Amazing. 69 years young. I'm going to have to start pushing and pulling sleds 💪
You got this!
This is amazing work…..definitely going join the community
Awesome, thank you!
I’ve use my sled 3-4x per week and it’s definitely a workout in itself. Sometimes the toddler takes a ride too.
That is incredible! Good for you!
Had bilateral knee replacement. Left knee May 2023, right knee April 2024. Bending knee to full rom difficult. Couch stretch seems impossible right now. What do you suggest? I’m considering buying the tread sled. Started doing your exercises and knees feeling better. Still get stiff but less pain. Thx for all u do
Reverse sled or backwards walking will still be a great start, and would also checkout this video covering progressions to the couch stretch: Couch Stretch How-to, Plus Long-Term Route For Knee Range of Motion & Protection
ruclips.net/user/shortsahyOfuZOAwk?feature=share
Love the videos bro! Keep up the good work!
Thank you so much!
I’m just getting exposed to these concepts and bought Knee Ability Zero
I’m 62 with a hip replacement. My feeling is marketing specifically to 55-70 year olds which is the group with money could be a gold mine for you. Talking longevity and mobility for life is very compelling.
Hope you enjoy Knee Ability Zero! Split Squat can be a gem for you! Watch this: ruclips.net/video/uWMyDY6-iWQ/видео.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy Ahh Ha
Wanted to order cushions for doing couch pose. Why is shipping so expensive? I’m in Florida. Love watching yr mom
I’m not sure but our customer service is absolutely incredible. Send a message and we will give you some sort of discount. 🙏
The only issue I see with the couch stretch pads is the bottom pad being too high which positions your knee too high which shortens the stretch you’re looking for in the hip flexor. Lengthening your knee position away from your hip should allow you to elongate the hip flexor to stretch it better. Great idea to begin with but just wanted to share that observation so that ATG continues to progress as much as it has!
That is a good observation! We like the thick padding because for a lot of people with knee issues, too thin of a mat could cause knee discomfort on the working leg.
I love that you guys show all this. And you make some of the products. Is there a package deal you sell where i can order this full set of machines?
I absolutely would! Have the space made in my garage, and would set it up in a heartbeat.
Thank you so much! No package deal, but if you become an ATG member (atgonlinecoaching.com), you get 20% off every ATG product! Can also checkout our products at atgequipment.com
@@TheKneesovertoesguy Membership is worth it just for the product discounts. Looking forward to signing up and making a big order soon as I take measurements and make the space for it. It'll be a merry xmas for me, lol.
Derrick will have a celebratory dunk session on his 65th birthday, with how slow he ages 💪🏾💪🏾
🙏✅
Thank you verymuch.
👍🙏💪🏃🌹♥️♥️♥️🌷🌌🌠
You are welcome!
great video!
Thanks!
Great content. Been an advocate for sled and backwards walking for decades. Who makes that sled? That configuration with low push and rail is HIGHLY efficient. Where can I find it?!
Thank you so much! This is an ATG prototype we have and we will keep an eye out for when it’s available on our website for sale!
I’ve seen it at the local gym with a slightly different low push, so there are variations out there
Especially the sled with the rounded lower bar. What brand is it please.
This is an ATG prototype we have and we will keep an eye out for when it’s available on our website for sale!
Very encouraging thanks Ben... So if the athlete or other client at the gym is recovering within 12 hours, he can also go for backward treadmill again after 12 hours (strictly if fully recovered from. the earlier session) ?
And will this actually speed up the improvements in the joint-muscle ability ?if the athlete or other client at the gym is recovering within 12 hours, he can also go for backward treadmill again after 12 hours (strictly if fully recovered from. the earlier session) ?
And will this actually speed up the improvements in the joint-muscle ability ?
Absolutely! Reverse sled or treadmill has a very quick recovery process and can be performed more frequently. Under the assumption they are training at a safe and pain-free level! More is not always better, I would first start with 5-10 minutes a day of reverse sled or treadmill and see if there are improvements over a course of time.
Great video
Thanks!
Awesome as always
Thanks!
I am excited to finally see a video that is similar to the atg for life book that I bought. I wish a gym membership was doable for me right now but it’s not. Would a weight vest while walking backwards outside be comparable or is that weight going to be in the wrong place?
Ben has said several times that walking backwards is already very beneficial. Do not be discouraged and go walking! You got this.
Weight vest can work great and a good way to add load more than just backwards walking!
Yes!
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i watch every new vid, u really learn a little something new everytime. ive been wondering though, is there a way to get world class oblique mobility / strength thru length? or is QL on back extension enough?
QL Extensions are the best way we have found works! Amazing for strength and length!
I think Im going to try this at 43 years old, 6'2 and 400 Lbs. I have to do something to get my strength back. Currently I can only walk a short distance before I'm gasping for air with extreme backpain and burned out quads. The sled looks like what would help with the weakness in my legs and back.
Sled might be the best place for you to start! Always hope and watch this video: ruclips.net/video/jbXiy9edvW0/видео.htmlsi=9pYA2F5IkItg69zf
Hi bhai (hindi of brother) I followed your knee exercises and it helped me immensely. Can you suggest something for neck pain. Even if I sit and read for half hr I get neck pain...pain is in upper traps sometimes in back of neck too! Pain js there since last 15 days. Slightly improved but not going away 😢
My exams are nearby. Any advice from you would be huge help! 🙏🏻
I have an anti-sitting routine which can be a great start, but would also train neck flexion and extension! Neck bridges are a great exercise for neck ability!
@@TheKneesovertoesguy got it. Thanks!
Is this your warmup done prior to a dedicated strength workout or is this a workout by itself and if so does it serve as your ‘lower’ boy day? How many times a week, etc. in the process of recovery from a knee surgery and I’m picking up what you’re putting down!
There is no wrong way to go about this program. Can be used as a warm-up or standalone. If you want to try out Sled Class it is on the ATG app (atgonlinecoaching.com). All laid out there for you! Covers a full body flow!
Theres so many workouts and videos I never know where to begin. Overwhelm. I'm 25, and suffer from knee pain when sitting down cross legged or getting up off the floor. I'm also pretty sure I have weak hips and all the other issues from a desk job.
I consider myself active. I do 10k runs a couple times a week, and weight-lift at the gym 3-5 times a week. If I wanted to dedicate myself to one workout daily for a week or month - would you recommend this one?
This can be an excellent start for lower body longevity and helping address knee pain! I also have a Knee Ability Zero Program. Likely more knee success stories than any other program and address hip ability which could be the factor causing your knee pain! Would love to coach you through it (atgonlinecoaching.com)
You're doing plenty as it is,if you lift that much and are still weak,you are doing something very weird in the gym.Sitting at a desk the rest of the time cannot make anyone weak.Get a few sessions with a personal trainer to educate yourself and then go by yourself,theres nothing complex about it,adherence over time is the key.
cant wait for my atg treadmill
🙏✅
Lots of Yoga stretches.
🙏🙏🙏