0:40 Starting from the big toe . 1:20 slant board for tight calves 1:35 calves raises 3 sets of 20 2:42 hamstring stretch on slant board. 3:30 90 90 position . ISO hold 3:48 harder version 5:10 butterfly stretch . Hands or dumbbell 5:47 couch stretch 10-15 sec 8:16 split squat ( start elevated and assisted. 11:30 external rotator 13:13 cross bench 14:27 trap 3 raise. 15:42 Powell raise less than 5% body wait 16:41 band bull apart x20
Lower Body Mobility Routine 1. BIG TOE: 0:35 lean forward(easier) or lean back to make it harder x60s 2. CALVES: 1:19 lock out knees. flex your tibialis (optional calf raises) x60s 3. HAMSTRING: 2:20 quads flexed and touch the floor x20 4 HIPS:A. 3:30 hip 90-90 external x20(or pigeon stretch as shown ruclips.net/video/4nhuBzBjWzQ/видео.html) B. 4:30 hip internal rotation x20 5. BUTTERFLY: 5:18 groin strength stretch through from x20 6. COUCH: 5:57 glutes & chest back to wall(focus quads) for 10-15s and go forward(hip flexors) x60s (optional) 7. atg split squat 8:27 8. standing groin stretch as shown ruclips.net/video/4nhuBzBjWzQ/видео.html 9. oblique stretch (quadratus lumborum) as shown ruclips.net/video/4nhuBzBjWzQ/видео.html (1-3 ROUNDS) NOTE: 7:10 "own" the position to feel strong, try to actively flex rather than ripping against yourself to stretch Shoulder Mobility Routine 1. ROTATOR CUFF: 11:25 db external shoulder rotations x20 2. LATS: 13:15 db bench pullover. drop your hips at top x20 (or thoracic extensions as shown ruclips.net/video/TSIbzfcnv_8/видео.html) 3. TRAP-3: 14:27db y-raise x20 (or floor y-raise as shown ruclips.net/video/HuNcObWZRiE/видео.html) (optional) 4. powell raise: 15:42 use a light weight-5% of bw x20 (or band pull apart as shown 16:49)
@@florisolthoffighter weight for higher number of reps helps strengthening those small rotator muscles. Heavy weight and low reps wouldn't serve you well because it's a fragile little joint and would injure you badly. It's okay when training other larger muscles of the body. Hence, that. And yep 2x10 is good too. I do 2x10.
You've done so much for me and my two sons than anything I've ever come across. I've also done some variations to adapt it to what I've got. For example, on the walking backwards - I'm doing it while climbing the stairs backwards. One of the best things for strengthening my knees. I'm loading it up by wearing a 14kg weighted vest. As a 54 yo stroke victim, I'm doing stuff now that I couldn't do when i was 35. Going into my 2nd year of recovery, and I'm physically at 90% of feeling like a 20 yo me. Of course I have to mention that eating real food and daily cold showers are a big part of that too. I'm just so glad I came across you. The effects on my 15 yo son has been tremendous- despite getting hammered a lot of times playing high level football (soccer to you guys) thankfully his body has withstood it and has never gotten injured. You, sir, are a blessing to humanity.
WOW! That is incredible Richard! Happy to hear you could apply this to your own training and help your sons through this as well! Improving pain-free ability and feeling better than in your 30's! That's what it's all about! Keep it up!
What a wonderful story … I’m thrilled for you & you have answered a question my husband asked me yesterday while we were out walking and talking about Ben Patrick’s methods … yes, walking up the stairs backwards is a good thing to do!! Thank you for that❤️🇨🇦
The pullover and trap 3 raise are absolutely life changing! I've had middle back pain (more tension than pain actually) for at least 6 years, which I think was no helped by my hyperkyphosis, at work, after 3-4 hours, staying seated became unsustainable. I had to ask my company for a standing desk and it helped but not as much as I would have liked. After 1 month of doing both exercises, no more middle back pain at work, and it hasn't come back months later (I still do them though), that changed my life! And trust me, I tried lot of things before that, nothing came even close in terms of results
Amazed by how much value you add to people’s lives all over the world. Been a fan and follower since my ACL tear playing badminton and religiously follow your ATG standards. I find myself even quicker on court now. Can’t thank you enough! Love and support from Mumbai-India! 🙌🏼
0:40 Starting from the big toe . 1:20 slant board for tight calves 1:35 calves raises 3 sets of 20 2:42 hamstring stretch on slant board. 3:30 90 90 position . ISO hold 3:48 harder version 5:10 butterfly stretch . Hands or dumbbell 5:47 couch stretch 10-15 sec 8:16 split squat ( start elevated and assisted. 11:30 external rotator 13:13 cross bench 14:27 trap 3 raise. 15:42 Powell raise less than 5% body wait 16:41 band bull apart x20
I'm 46, retired stripper, former basketball star, agile and mobile do the splits in every direction can't do shit now😂😂 lady who really appreciates this video. Feels like i woke up one day and couldn't sit Indian style, sit on my heels, or straddle a man and perform🤫 My hips have been so tight...i went to my doctor thinking i had lupus. These stretches have changed the game for me. I sat on my heels today for the first time in years!! Being able to squat ass to grass is my ultimate goal (getting up is the most important part). This is invaluable stuff here guys. Ill be able to use this the rest of my life. Thanks.
I'm 65. I can no longer run across the road to save my life. The orthopod told me at age 45 that I was classic knee replacement candidate --- but that he didn't want to see me until I'm 65. I've begun doing these exercises and resistance stretching and I feel better. I'm not in a hurry to go under the knife and hack saw until I've given this a try for six months. Stay tuned....
Not only is this the best explanation and it's free, what impressed me the most is how well you guys speak and express yourselves! Not many people can express or teach this well and clearly. Y'all must be avid readers too! This one made me a subscriber and also made a plan to start stretching. Keep up the good work!
I am 64 years old, in reasonably good shape, but i was beginning to lack mobilty and full range of motion in certain joints a natural occurence as we age; this video has helped me to restore my range of motion, thus improving my quality of life. Thank you, and keep up the good work.
Hurt the tendon in my upper hamstring for Second time in 2 months and had bad patellar tendinitis in both knees from basketball. Being 43 years old I started some of your exercises especially the sled pulls, atg split squat and Poliquin/Patrick reverse step up. Played my first game in a month and was balling up guys half my age and am almost dunking again. Minimal knee pain the next day when normally I would be hurting bad. Amazing man
Congrats! You can sit into the calf stretch using a wall with your hips leaning, as long as the floor’s grippy. Or stairs if you need to take it easier. So much calisthenics crossover here, thanks Ben and crew!
I'm so happy I live in a time where ATG exist. This channel is pure gold, by far the most important on RUclips. Thank you for sharing your knowledge with the world.
You guys are true hero’s ! I spread the word every second of everyday to people of every age !!❤❤ you WILL be in the textbooks! I’m so glad this generation as well as future generations, get the benefit of your hard life’s work !
Watching this video and seeing your enthusiasm always gets me pumped, it puts me in a good mood, and gets me ready to go. I have been lax on my mobility for the past year or so, and this is my wake up call to fix that. Thanks for all you do!
Love the quote “what movement can you own”. Progression of flexibility of the body starts with the mind. I’m obsessed and slowly doing all ATG exercises. 🙏 for facilitating my pain free mobility and life. 🙇🏻♂️ Turning 55 in a few weeks and am a boulderer, noob downhill skateboarder and amateur natural bodybuilder who works as safety & risk construction professional.
i had a lot of lower back pain for years. Chiropractor said no bulging disc which I had assumed. Tilted pelvis was the prognosis. Went online and tried a lot of different stretching and physical therapy channels. I have a long way to go as far as mobility but the biggest game changer by far has been the your basic main stretch which I do assisted but do every day. The pain is gone. I can't believe it. So I am adding more of what you are showing and gonna continue my mobility journey till I die. Thanks guys its a miracle.
Truly amazing. I went through about a hundred flexibility videos until I found this nugget. It really makes a difference when somebody has gone through the journey by himself.
Thanks. This is absolutely brilliant. You've already fixed my 11 year rotator cuff problem. Hopefully these other routines will cure my MCL injury. Your videos are pure gold.
WOW! So happy to hear that Paul! The 4 step shoulder routine certainly can be a gem for the shoulders, and knee ability is equally addressed in great detail: ruclips.net/video/DW5uloeg68o/видео.html&ab_channel=TheKneesovertoesguy
I don't think people are going to mind if you start getting Ad Money. Your content is great and your competitors have Ads--- If they didn't have Ads, I'd see why you might not want to as well. Do what's best for you! Thank you for starting this strength throughout length concept that is moving like wildfire through the fitness industry. I really think you were the first major domino of that and it's helping a lot of people.
Thanks to Dr Eric Berg I found you! I’m still trying to see about beginners after a knee injury. I’m starting with walking backwards and love it already. Thank you!!
That is a great start! If you can walk, you can improve your knees! This video can be a helpful guide: ruclips.net/video/Jwu8f42rLuI/видео.html&ab_channel=TheKneesovertoesguy
I just started watching the videos yesterday. Im so grateful for your sharing this knowledge. My knees and and ankles are so weak for my big body. Ive neglected them for the last time. I started walking backwards in the pool. I can feel the relief already. ❤
I started Brazilian Jiu Jitsu at 17 and was incredibly tight. I worked on my flexibility but used very traditional stretches. Over time I had many knee ligament sprains and then finally an ACL tear at 28. I’m 32 now and I’ve been doing your program religiously. These exercises have been really beneficial in helping my flexibility and strength. Thank you.
Wow this is the exact same routine that you have in your program! I do this every Wednesday and I feel great! For anyone on the fence about it, the ATG program is great and absolutely worth it. They have great workouts that aren’t over the top (I’m done with every workout in an hour or less) and the coaches are prompt and responsive. Trust me, the $50 per month pays back off with interest.
Hey Ben! Last summer I had my second acl surgery in my life and I found out about you and your knees over toes concept! Bought knee ability zero and ATG for life and been working all of my lower body through ATG since! It’s been a Godsend! Thank you bro for the help and the motivation!
I love that they are communicating about the big toe. It is a foundation of movement through the kinetic chain. The entire mobility of the foot and its planes of movement. Thanks for this video.
I'm 30 years old. 6'2" 235 lbs. Used to be really athletic, had a 39" vert when I was between age 18 to 19. Injured my knee, got back to 34" when I was 23. Then, I progressively stopped taking care of myself, mostly due to depression. During Covid i stopped training all together, gained 30 lbs and lost a lot of muscle mass. Now, I have a 26" vert and I can feel that I'm getting close to the last dunk (rim-grazer) of my life. I'm commenting this because I've decided to do something about it. I wouldn't be able to get the confidence to believe that I could work myself back without this channel. I just want to say thank you. You're unbelievably generous with these exercises!
Absolutely fantastic video!! Wow!! Just started following a couple of months ago.... I suffer from bad knees, plantar fascitis and scapular winging on my left side*... This was a full workout video since I started following it literally kept me busy the entire gym session tonight!! Thank you all!! I am super excited to get myself physically back to a better place and super thankful!! Thank you @Kneesovertoesguy and TEAM🙏🏻💯😎💪🏻
WOW! Glad this helped Christopher! Yep, this mobility flow alone can help improve pain-free ability to so many levels! Shoulders, knees, etc. Thanks for your support and sharing!
bruh, am legit insta saving this clip cuz it has so much value and it feels illegal to get these much help for free, thank you so much for your efforts
I am insanely tight for my age (16). The first one was hard, I will keep building my toe mobility since I run distance 800m to 5K, training-wise about 10 or 15 miles a day without recovery. This video has saved me from injury, thank you!
Man I’m so glad I came across this channel. I had knee surgery due to a torn meniscus in 2019. I need all of this! You definitely have a new subscriber
The brench cross/pull over is an amazing exercise, one of my favorite with great benefits, but be very careful about the weight and progression, I disslocated my shoulder very badly a couple years ago doing so.
Definitely important to work at a safe and pain-free level with these! Would love to coach you through the progression to ensure pain-free ability when you are ready!
Same here - sublaxed my right shoulder doing a straight arm barbell pullover about 20 years ago. My shoulder has never been the same since. Weaker than my left shoulder, wierd numbness and nerve sensations in my right hand, and I can't sleep on that side at all.
Good stuff. I am a chiropractor and enjoy jour scrupulous methodic approach; you're a real ground breaker in raising the bar for lower extremity improvement. I wanted to add that while doing the calf stretch while standing straight up on the slant board, if you alternate between knee straight and then knee flexed you will get an extra isolated stretch on the soleus while the knee is bend. Hats off to you and your group.
hey man I have been doing knee zero program and I have bad knees with patelar tendonitis. To be honest the best relief I have ever felt is with this program. I have been dealing with bad knees for the past 6 years from triathlon and week 4 of atg my knees are so much stronger.
I'm a rock climber and was having some impingement in my shoulder when raising arms overhead. These shoulder exercises are amazing for it, and the ATG stuff has been great for improving my dynamic movement. Thanks Ben.
Thank you guy’s for this stuff❤, i feel blessed and it warms my heart that people like you(Team ATG) take the time to make this kind of content to help others and don’t hide it behind a huge paywall. Keep doing what your guys are doing, Great Work💪🏾
🎯 Key Takeaways for quick navigation: 00:00 🦶 Start with big toe mobility for improved flexibility and knee health. 02:05 🦵 Progress from big toe to calf stretches for better mobility and posture. 03:44 🦵 Work on hip flexibility through various stretches, including the internal rotation. 05:06 🦵 Gradually work on touching foot to head for improved mobility. 06:57 💪 Consistent mobility exercises can be life-changing, especially after injuries. 08:20 💪 Focus on maintaining flexibility after achieving it; it takes longer to learn than to maintain. 09:56 💪 Ass-to-grass split squat strengthens the posterior chain and improves flexibility. 13:43 💪 Shoulder routine: External rotation, Trap 3, and Powell Raise exercises for shoulder strength and stability. 19:13 💡 Use essential amino acids and electrolytes supplements for performance and recovery. 20:06 💡 Join ATG Online for structured programs and support in improving mobility and athleticism. Made with HARPA AI
@@brazilgriller6073 I was told to try putting my leg against a couch rather than a wall (so your back foot isn't wedged flat as in the video, but it sits on the seat of the couch in neutral position) - it is much less intense, and easier to move around to find something more comfortable but still get the stretch
Been on this for about 2 weeks now, maybe done every exercise shown here about 5 times total for each movement and man I feel absolutely fantastic. Hips and knees where I’ve had an injury for about 3 years on my left side feel fantastic and the pain is significantly lower. As a big guy 6”3 240lbs this is magic.
The leaning back during the 90/99 stretch sort of reminded me of the hurdler stretch we used to do back when I was in junior high Yet another one of those exercises we were subsequently told to never do because it was 'bad for us '
These excersizes are something else. I have some experience working out but there are a lot of new movements here. My body is making all sorts of noises not being used to this. When you get the stretch right you really feel it working. Great stuff! Thank you.
Thank you for sharing this knowledge for free. Following Jeff (Athlean X) advice I wanted to correct my quite internally rotated right shoulder. And I find friendlier your shoulder external rotator exercise and the powell raises than his Facepulls. Facepulls are great, I just prefer your exercises 😀. And I do feel better in my right shoulder. Working to eliminate its grinding-popping. You're doing an important job! Keep going!
Happy to help and glad these two are working for you! Facepulls are still an excellent exercise, but more challenging to address imbalances you might have. I recently made a shoulder protocol you can find here too: ruclips.net/video/gGCIU3IzSlA/видео.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy I think I already watched it, that's why I have better shoulders now! Because I tried your external rotator exercise and it worked! Since I'm training with my 83yo Dad, we do Powell raises, and side lying shoulder external rotation, for now. I will watch it again to check I'm not missing something 😀, thank you! You're making a good job for our society!
Thank you! Wrist ability protocol and sources are available on the ATG App! Pronation and supination! Gems for the wrist and very similar to our ankle ability protocol! Checkout this video which covers it: ruclips.net/video/QcP5Fm-dOko/видео.html&ab_channel=TheKneesovertoesguy
No words for how comprehensive, training friendly, and well thought out the content in the video and knowledge shared is!!! Absolutely love the stuff and have personally seen great improvements in my own mobility and flexibility since starting to follow these routines, so thanks :D
Man uou must be proud you are helping to cure so many people of those injuries and preventing a lot of them too! Gotta work on it myself, ive had long term knee tendonitis myself, which prevents me from twisting or jerking my knees. Cant even play soccer with my nephews before eventually hurting myself, plus now i box and i see the potential dangers of it on my knees.
Thanks for reaching out! Would definitely love to help you out here as well! Addressing pain-free ability is always a great start, and this can even start with backwards walking! Checkout these videos and let me know if you have any questions: ruclips.net/video/DW5uloeg68o/видео.html&ab_channel=TheKneesovertoesguy ruclips.net/video/Jwu8f42rLuI/видео.html&ab_channel=TheKneesovertoesguy
I dislocated my patella about 2 months ago. It's still quite painful (cant run yet, or even walk downstairs properly) but I'm looking forward to starting this mobility routine as the injury improves. Thank you so much for the information
Sorry to head about this knee issue! Reverse sled and tibialis raise can be a great start for improving your pain-free knee ability: ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=uV933QRcrmKEVRfn
Flexibility and strength training go hand in hand. I hit a plateau and had bursitis. This stretching has helped to continue my growth and has relieved my pains and stiffness. Thank you.🙏
I use adjustable wedges that you can stack on top of each other like blocks. Not as stable as the board but they do the job, are cheap and allow for gradual progression.
The dimensions of the ATG Slant Board you can find here: atgequipment.com/products/american-made-slant-board Now available on the site and 20% off for ATG members!
Hi Ben my name is Kathy I'm so glad that you are doing video to help us get better I have a lot of pain in my back and knees I've started your exercise this week and I'm not hurting so bad now I'm going to continue thank you for your help 😊😊😊
Loaded stretching is a game changer for me. Within a few short weeks I am close to touching my knees with my nose while doing the standing hamstring stretch aided by a dumbbell bar. It feels really good to hold the position and let yourself sink deeper and deeper into it. The effects on overall mobility and running are amazing. This and other flexibility exercises allow increased ROM which translates directly into a longer stride, more speed and less fatigue. I never feel totally 'stuck' anymore when starting to run at any given moment - it feels much more natural.
@@TheKneesovertoesguy Thanks! After a period of back pain I discovered the kickbike which is pretty amazing. A great workout which mimics running much better than any skating motion. Cycling does not help anything IMO. I think kickbiking is a great low impact recovery tool as well as a general workout with good muscle activation and ROM. Would recommend it to anyone! Next to my running and calisthenics I have a daily commute of about 35 km on average and now I can replace at least part of it with kickbiking.
For eccentric weight training, what is the proper time under tesnion to load ratio? Some people say 5 seconds under tension, others say 2-3. Also, how would a warmup/mobility routine differ when warmup up for a game, lifting session, and practice? If this is the real Ben Patrick answering these questions, props to you for being the most interactive creator on the platform. If it isnt, props to you because you are taking time to answer questions.
Good question, this can vary and generally I find a 5 second count works great for training the eccentric, but that doesn’t mean you won’t see benefits from even a 2-3 second eccentric. The warm-up for sport or a lifting session would be relatively similar. Reverse sled or backwards treadmill as a warm-up is what I like and would recommend.
Hi.I'm from Norway,and i have just today found this. ,and i must say that i'm soooo tired of trying this and that for over,40 years now🥺I been to many doctors, spesialist, kiropraktor, physiotherapy..,and so many different training programs...,but still,my back,my knees and my hips and feet is in so much pain that in some days i can't get out of bed😓NOW..,i will try my best to follow your program,very carefully..,and i'm pray that this will be the answer of all things for my body 🙏 I have also changed my diet because my body must be so inflammatoric... I will try all of this now and i really hope that this will be the my naturelle,"pill🙏👍😊I thank you so much for sharing all your wisdom and caring for other people's life🙏💟💜 I will let you know how it goes...😊
Sorry to hear about these issues! This definitely can be a great routine for addressing back, knees, hips, feet, etc. All from the ground up! These tools can work great, but best when coached by our form-coaches! Would love to guide you through the Back, knee, hip, and foot protocols we have!
You are welcome! We are offering a 48-hour free Trial Workout to see for yourself how it would be to sign up and receive a program with coaching! Here’s the link to get started on your free trial: onelink.to/jtdv79 If you love the free trial and want to start a membership, sign up at atgonlinecoaching.com Use code FRESHSTART2023 and get your first month for 50% off - just $24.75. Feel free to reach out if you need any assistance!🙏
I haven't started your program yet but I'm looking forward to it. I'm 60 and workout 6 days a week. My strength and stamina r excellent but my golf game is suffering, I had both hips replaced 18 months ago and need more flexibility. Your content is amazing keep up the great work!
Thanks for the support and happy to hear are interested in the program! Have helped many with their hips for golf ability! Split Squat and Couch stretch are actually both gems here! I also find the QL extension to work wonders as well for rotation in the swing!
Thank you so much. I started playing volleyball again after 10 years and I also started badminton, so I had practice up to 4 times a week after almost nothing (due to corona) and wound up with nervewracking pain in my right shoulder. I'll try these and hope for the best, but I'd love to see some more shoulder related content as well :) Again, thank you so much. Keep up the amazing work.
It is crazy how amazing this is to see because coming from someone whom has had knee pain for 7 years now since I was 19, it is like watching someone with a superpower 😮🙌 This gives me so much hope 🙏🤟
Hi, I’m a 19 yr old collegiate basketball athlete. Everyday I put continuous stress on my body. And I have 3 questions about these exercises. 1)When doing these mobility exercises, which should I put extra attention on? 2)Do you know if it is possible to overdo this routine in any aspect? 3)Lastly, which exercises preformed are better practiced as a mobility exercise measured via counting reps, vs a stretch counting seconds? Thank you for your time and effort towards helping others. It means a lot!!!
1) Depending on where you might be lacking or have weak-links this will vary. Everyone is different and what you focus on will differ from someone else. 2) Definitely something you can overdo, I like 1x a week in the ATG Shred Program 3) Each exercise in their own right can be used for reps or as a mobility standard with seconds. Exercises like the ATG Split squat and butterfly loaded you can use reps. While the big toe stretch and pigeon pose can be measured in seconds.
@@TheKneesovertoesguy Awesome. Thanks so much will definitely stay with a once a week plan. I’ve been doing it a bunch before my workouts because of how much lighter my legs feel. Thank you so much!!!
Working out what I can do from home, I think I can do most of these; have started doing the backward walking on my drive when it's fine. I've got an adjustable bench which will be helpful for some of them. I'm in my 50s, have been sedentary most of my life but am now working on strength (important for menopausal women) and flexibility.
I broke my ankle 13 weeks ago. I've got enough strength again to return to the zero program. The tib and calf raises feel good. I've even caught myself going down the stairs semi-normal again. I've really only been off crutches fully for the last couple weeks. I'm hoping to use the zero program to get back to full strength running, hiking, and jumping again. A bonus is I also crutched around for miles, so my weak shoulders aren't as weak anymore.
Thank you for everything, and for this in particular. Thank you for having the dedication and discipline to change your life and functional capacity, and for sharing that knowledge so that people you may never meet can do the same.
I clicked on this to learn new stretches and I'm surprised I learned variations of most of these stretches from my track coaches in high school who always emphasized the importance of stretching, and would make the entire team do a wide variety of stretches before going home. They drilled into us how important it is to have a full range of motion in order to run fast and efficiently, it's nice learn how to improve or augment those stretches, as well as new stretches to add to my repertoire.
❤ I so want to do this. Ex veteran, 7 knee surgeries, 6 ankle surgeries, restricted dorsi flex 110 deg rom in both knees. I am over 50 now and trying to play beach volleyball with my son. I can't jump at all atm and really slow across the sandI have recently repaired my shoulders enough to do handstands and hit the ball without pain. You explain the exercises so simply, thank you for sharing.
You can definitely do it Scott! Love the goal and looking forward to hearing about you playing beach volleyball pain-free with your son! Let me know if you have any comments or questions covering this!
Ben, There have been a few videos marked as 'Unlisted'. Can you please make those videos available to the public? You are doing a great help in fixing the knee/shoulder/elbow issues with your free content. Requesting you to keep doing the good work.
Yes: I have done this since day 1. Bear in mind I am closing in on 1 million subs and I have no ad money. My page is not for getting views. It is for education. Therefore, as techniques improve, I have to update videos.
@@TheKneesovertoesguy Can we expect you to repost the video that you made on fixing tennis elbow with updated techniques? If you want us to buy ATG online programs and not expect free content, I totally understand. Please know that your free content is changing the lives of many people who are suffering from joint injuries.
One thing I've found to be really helpful, especially for the ATG Split Squat, is progressing flexibility on one day and then on another workout day, I will regress the flexibility part, but progress the weight. For example, I have trouble extending my back leg completely, so I'll do bodyweight for those on flat ground, really focusing on keeping that back leg as straight as possible and keeping my knee off the ground. But then on another workout day, I'll raise my front foot 4" but do it with dumbbells or an unloaded barbell -- because the balance profiles are different. I find that it works similarly to putting weights on your knees for the butterfly stretch, where the extra weight is helping to push you very slightly into a more stretched position. Is this something that you would recommend?
If that works for you Zachary that is great! At the end of the day you want to focus on pain-free and perfect form! If you are doing this then way to go!
I was afraid to kneel with my knee pain, did these stretches and OMG, so much less pain. Doing backwards walking on treadmill too! soo many weird looks but I'd rather people stare and ask, then I send them to your site.
That is amazing! Good for you! Have helped many with the same knee issue: ruclips.net/video/TuOPKDPkzYU/видео.html, Keep it up and let me know if you have any questions!
0:40 Starting from the big toe .
1:20 slant board for tight calves
1:35 calves raises 3 sets of 20
2:42 hamstring stretch on slant board.
3:30 90 90 position . ISO hold
3:48 harder version
5:10 butterfly stretch . Hands or dumbbell
5:47 couch stretch 10-15 sec
8:16 split squat ( start elevated and assisted.
11:30 external rotator
13:13 cross bench
14:27 trap 3 raise.
15:42 Powell raise less than 5% body wait
16:41 band bull apart x20
Thanks for helping others with this🙏🫡✅
😳✌🏽🙂👍🏽
thank you so much
Blessings
Thank you fir the segment breakdown!❤🎉
Lower Body Mobility Routine
1. BIG TOE: 0:35 lean forward(easier) or lean back to make it harder x60s
2. CALVES: 1:19 lock out knees. flex your tibialis (optional calf raises) x60s
3. HAMSTRING: 2:20 quads flexed and touch the floor x20
4 HIPS:A. 3:30 hip 90-90 external x20(or pigeon stretch as shown ruclips.net/video/4nhuBzBjWzQ/видео.html)
B. 4:30 hip internal rotation x20
5. BUTTERFLY: 5:18 groin strength stretch through from x20
6. COUCH: 5:57 glutes & chest back to wall(focus quads) for 10-15s and go forward(hip flexors) x60s
(optional)
7. atg split squat 8:27
8. standing groin stretch as shown ruclips.net/video/4nhuBzBjWzQ/видео.html
9. oblique stretch (quadratus lumborum) as shown ruclips.net/video/4nhuBzBjWzQ/видео.html
(1-3 ROUNDS)
NOTE: 7:10 "own" the position to feel strong, try to actively flex rather than ripping against yourself to stretch
Shoulder Mobility Routine
1. ROTATOR CUFF: 11:25 db external shoulder rotations x20
2. LATS: 13:15 db bench pullover. drop your hips at top x20 (or thoracic extensions as shown ruclips.net/video/TSIbzfcnv_8/видео.html)
3. TRAP-3: 14:27db y-raise x20 (or floor y-raise as shown ruclips.net/video/HuNcObWZRiE/видео.html)
(optional)
4. powell raise: 15:42 use a light weight-5% of bw x20 (or band pull apart as shown 16:49)
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Tysm!!!😊
Can someone explain why they do 20reps of the shoulder ones? Is it ok to do 2x 10 as well?
@@florisolthoffighter weight for higher number of reps helps strengthening those small rotator muscles. Heavy weight and low reps wouldn't serve you well because it's a fragile little joint and would injure you badly. It's okay when training other larger muscles of the body. Hence, that. And yep 2x10 is good too. I do 2x10.
Now at 1.05 million with no adds! Great videos and great info to make life better!
Thank you for the support!
You've done so much for me and my two sons than anything I've ever come across. I've also done some variations to adapt it to what I've got. For example, on the walking backwards - I'm doing it while climbing the stairs backwards. One of the best things for strengthening my knees. I'm loading it up by wearing a 14kg weighted vest. As a 54 yo stroke victim, I'm doing stuff now that I couldn't do when i was 35. Going into my 2nd year of recovery, and I'm physically at 90% of feeling like a 20 yo me. Of course I have to mention that eating real food and daily cold showers are a big part of that too. I'm just so glad I came across you. The effects on my 15 yo son has been tremendous- despite getting hammered a lot of times playing high level football (soccer to you guys) thankfully his body has withstood it and has never gotten injured. You, sir, are a blessing to humanity.
WOW! That is incredible Richard! Happy to hear you could apply this to your own training and help your sons through this as well! Improving pain-free ability and feeling better than in your 30's! That's what it's all about! Keep it up!
Huh, I got hammered a lot of times when I was 15 too, but it had nothing to do with sports.
What a wonderful story … I’m thrilled for you & you have answered a question my husband asked me yesterday while we were out walking and talking about Ben Patrick’s methods … yes, walking up the stairs backwards is a good thing to do!! Thank you for that❤️🇨🇦
I don’t know if you understand how much value you brought the world with just going over a regular routine you guys do every week
Thank you so much! Appreciate that and glad you enjoy the videos!
The pullover and trap 3 raise are absolutely life changing!
I've had middle back pain (more tension than pain actually) for at least 6 years, which I think was no helped by my hyperkyphosis, at work, after 3-4 hours, staying seated became unsustainable. I had to ask my company for a standing desk and it helped but not as much as I would have liked.
After 1 month of doing both exercises, no more middle back pain at work, and it hasn't come back months later (I still do them though), that changed my life!
And trust me, I tried lot of things before that, nothing came even close in terms of results
WOW! Amazing results and thanks for sharing!
Amazed by how much value you add to people’s lives all over the world. Been a fan and follower since my ACL tear playing badminton and religiously follow your ATG standards. I find myself even quicker on court now. Can’t thank you enough! Love and support from Mumbai-India! 🙌🏼
WOW! That is amazing Rajiv! That is awesome improvement! Playing quicker on the court pain-free! Can't beat it!
how do I train atg for badminton
❤
That’s awesome ⭐️ and yes this guy does put out a lot of good healing energy to a whole lot of people.
how soon after your acl surgery were you doing atg workouts/stretches? im currently 4 months post-op and am striving to bulletproof my knees 😎
0:40 Starting from the big toe .
1:20 slant board for tight calves
1:35 calves raises 3 sets of 20
2:42 hamstring stretch on slant board.
3:30 90 90 position . ISO hold
3:48 harder version
5:10 butterfly stretch . Hands or dumbbell
5:47 couch stretch 10-15 sec
8:16 split squat ( start elevated and assisted.
11:30 external rotator
13:13 cross bench
14:27 trap 3 raise.
15:42 Powell raise less than 5% body wait
16:41 band bull apart x20
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I love your information. You do such a great job at what you do. I am 67 YOUR STUFF is a must for us older people.
Thank you so much John! Glad you find this helpful!
I'm 46, retired stripper, former basketball star, agile and mobile do the splits in every direction can't do shit now😂😂 lady who really appreciates this video. Feels like i woke up one day and couldn't sit Indian style, sit on my heels, or straddle a man and perform🤫
My hips have been so tight...i went to my doctor thinking i had lupus. These stretches have changed the game for me. I sat on my heels today for the first time in years!! Being able to squat ass to grass is my ultimate goal (getting up is the most important part). This is invaluable stuff here guys. Ill be able to use this the rest of my life. Thanks.
So happy to hear this is helpful!
I'm 65. I can no longer run across the road to save my life. The orthopod told me at age 45 that I was classic knee replacement candidate --- but that he didn't want to see me until I'm 65. I've begun doing these exercises and resistance stretching and I feel better. I'm not in a hurry to go under the knife and hack saw until I've given this a try for six months. Stay tuned....
You got this and glad to hear you are feeling better! Keep me posted and if you have any questions!
It’s been nearly 6 months, how are you doing?
It's been six months, how's it going?
Waiting for the journey 😊
ruclips.net/video/zPqCF1upKz0/видео.htmlsi=MeH5_Fu5ufg3rDF9. This guy put a 2 year update returned to football
Not only is this the best explanation and it's free, what impressed me the most is how well you guys speak and express yourselves! Not many people can express or teach this well and clearly. Y'all must be avid readers too! This one made me a subscriber and also made a plan to start stretching. Keep up the good work!
Thank you do much! Appreciate that!
it's crazy that you're still replying to comments man! it really show your passion for the craft and that's really respectable. thanks a lot!
I appreciate that! Always happy to help and thanks for the support!
I am 64 years old, in reasonably good shape, but i was beginning to lack mobilty and full range of motion in certain joints a natural occurence as we age; this video has helped me to restore my range of motion, thus improving my quality of life.
Thank you, and keep up the good work.
Love to hear that! You got this🫡
Hurt the tendon in my upper hamstring for Second time in 2 months and had bad patellar tendinitis in both knees from basketball. Being 43 years old I started some of your exercises especially the sled pulls, atg split squat and Poliquin/Patrick reverse step up. Played my first game in a month and was balling up guys half my age and am almost dunking again. Minimal knee pain the next day when normally I would be hurting bad. Amazing man
WOW! That is incredible! Good for you and happy to hear about the improvement! Keep on working on that pain-free ability! You got this!
The second one (calf stretch) cured my plantar fasciitis. Three times a day for 2 minutes. Lock out the knee.
Way to go Martin! That's great!
Doing them on a slant board also or just flat on the ground?
@@jeffluciani Flat on the ground but a slant board would be great. Check out "2 Stretches to Heal Plantar Fasciitis" Mark's Daily Apple on You Tube.
Congrats! You can sit into the calf stretch using a wall with your hips leaning, as long as the floor’s grippy. Or stairs if you need to take it easier. So much calisthenics crossover here, thanks Ben and crew!
ATG splits always temporarily relieve my planter fasciitis bit it’s not permanent. I shall try your method.
I'm so happy I live in a time where ATG exist. This channel is pure gold, by far the most important on RUclips. Thank you for sharing your knowledge with the world.
Thank you so much for your support Matthew! Glad all of this has helped out🙏🫡✅
You guys are true hero’s ! I spread the word every second of everyday to people of every age !!❤❤ you WILL be in the textbooks! I’m so glad this generation as well as future generations, get the benefit of your hard life’s work !
Thank you so much for sharing!
Watching this video and seeing your enthusiasm always gets me pumped, it puts me in a good mood, and gets me ready to go. I have been lax on my mobility for the past year or so, and this is my wake up call to fix that. Thanks for all you do!
That's awesome Jonathan! Happy to hear this gets you PUMPED! Time to improve that mobility🙏🫡✅
As a Sports Chiropractor & Strength/Conditioning Coach....This is the best mobility/strength content on the internet!
Thank you so much David! Glad you think so!
Love the quote “what movement can you own”. Progression of flexibility of the body starts with the mind. I’m obsessed and slowly doing all ATG exercises. 🙏 for facilitating my pain free mobility and life. 🙇🏻♂️ Turning 55 in a few weeks and am a boulderer, noob downhill skateboarder and amateur natural bodybuilder who works as safety & risk construction professional.
Appreciate the support and glad you enjoyed the quote! Keep up the great work!
i had a lot of lower back pain for years. Chiropractor said no bulging disc which I had assumed. Tilted pelvis was the prognosis. Went online and tried a lot of different stretching and physical therapy channels. I have a long way to go as far as mobility but the biggest game changer by far has been the your basic main stretch which I do assisted but do every day. The pain is gone. I can't believe it. So I am adding more of what you are showing and gonna continue my mobility journey till I die. Thanks guys its a miracle.
That is incredible! Way to go and keep progressing!
Truly amazing. I went through about a hundred flexibility videos until I found this nugget. It really makes a difference when somebody has gone through the journey by himself.
Absolutely Michael! Glad this could help!
Thanks. This is absolutely brilliant. You've already fixed my 11 year rotator cuff problem. Hopefully these other routines will cure my MCL injury. Your videos are pure gold.
WOW! So happy to hear that Paul! The 4 step shoulder routine certainly can be a gem for the shoulders, and knee ability is equally addressed in great detail: ruclips.net/video/DW5uloeg68o/видео.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy ...Excellent! Thanks again!
I don't think people are going to mind if you start getting Ad Money. Your content is great and your competitors have Ads--- If they didn't have Ads, I'd see why you might not want to as well.
Do what's best for you!
Thank you for starting this strength throughout length concept that is moving like wildfire through the fitness industry. I really think you were the first major domino of that and it's helping a lot of people.
I appreciate your comment and support! Thank you so much!
I'm glad I have premium, I think you get paid for it@@TheKneesovertoesguy
Blessed are we all to have someone share this wonderful information in an articulate and enthusiastic way. Keep Shining Ben ⭐️
Thank you!
Thanks to Dr Eric Berg I found you! I’m still trying to see about beginners after a knee injury. I’m starting with walking backwards and love it already. Thank you!!
That is a great start! If you can walk, you can improve your knees! This video can be a helpful guide: ruclips.net/video/Jwu8f42rLuI/видео.html&ab_channel=TheKneesovertoesguy
I just started watching the videos yesterday. Im so grateful for your sharing this knowledge. My knees and and ankles are so weak for my big body. Ive neglected them for the last time. I started walking backwards in the pool. I can feel the relief already. ❤
So happy to help Nick and glad backwards pool is working well! This is a great starting point! Keep it up and keep me posted!
Ben, no one would blame you if you monetized this channel. With the hard work you put in you deserve your pay day 💰
Appreciate your support Bryce!
Agreed, get that bag!
Pls stop. Many who don't have the money can benefit from this.
If u want him to get some money then just join the program or send him thanks.
@@joyabia682 they are referring to having ads play during this videos. so they would still be free but with the occasional ad.
@@joyabia682He's talking about ads in the videos.
I started Brazilian Jiu Jitsu at 17 and was incredibly tight. I worked on my flexibility but used very traditional stretches.
Over time I had many knee ligament sprains and then finally an ACL tear at 28.
I’m 32 now and I’ve been doing your program religiously. These exercises have been really beneficial in helping my flexibility and strength. Thank you.
WOW! That is an amazing road to improvement! Happy to hear you have this pain-free ability in your 30's! Keep it up!
Wow this is the exact same routine that you have in your program! I do this every Wednesday and I feel great! For anyone on the fence about it, the ATG program is great and absolutely worth it. They have great workouts that aren’t over the top (I’m done with every workout in an hour or less) and the coaches are prompt and responsive. Trust me, the $50 per month pays back off with interest.
WOW! So happy to hear this and thank you for sharing! Glad you are enjoying the coaching and programs on the app🙏🫡
Hey Ben! Last summer I had my second acl surgery in my life and I found out about you and your knees over toes concept! Bought knee ability zero and ATG for life and been working all of my lower body through ATG since! It’s been a Godsend! Thank you bro for the help and the motivation!
That is amazing! So happy to hear both the books have been working well for you! Keep it up and thanks for sharing!
I've been studying martial arts for over 50 years you guys are awesome appreciate your work so much! true inspiration I salute you👍🏿👍🏿👍🏿
That's awesome Jamal! Appreciate the support!
I love that they are communicating about the big toe. It is a foundation of movement through the kinetic chain. The entire mobility of the foot and its planes of movement. Thanks for this video.
Glad you enjoyed the video and mention of the big toe Marcella!
I'm 30 years old. 6'2" 235 lbs. Used to be really athletic, had a 39" vert when I was between age 18 to 19. Injured my knee, got back to 34" when I was 23. Then, I progressively stopped taking care of myself, mostly due to depression. During Covid i stopped training all together, gained 30 lbs and lost a lot of muscle mass. Now, I have a 26" vert and I can feel that I'm getting close to the last dunk (rim-grazer) of my life.
I'm commenting this because I've decided to do something about it. I wouldn't be able to get the confidence to believe that I could work myself back without this channel.
I just want to say thank you. You're unbelievably generous with these exercises!
You got this Robin! Definitely can turn that around and I look forward to your progress! Keep it up and keep me posted!
Absolutely fantastic video!! Wow!! Just started following a couple of months ago.... I suffer from bad knees, plantar fascitis and scapular winging on my left side*...
This was a full workout video since I started following it literally kept me busy the entire gym session tonight!! Thank you all!! I am super excited to get myself physically back to a better place and super thankful!!
Thank you @Kneesovertoesguy and TEAM🙏🏻💯😎💪🏻
WOW! Glad this helped Christopher! Yep, this mobility flow alone can help improve pain-free ability to so many levels! Shoulders, knees, etc. Thanks for your support and sharing!
@@TheKneesovertoesguy what do you recommend for rotator cuff’s injuries?
bruh, am legit insta saving this clip cuz it has so much value and it feels illegal to get these much help for free, thank you so much for your efforts
Glad you enjoyed the video! Thanks for the comment and support!
I am insanely tight for my age (16). The first one was hard, I will keep building my toe mobility since I run distance 800m to 5K, training-wise about 10 or 15 miles a day without recovery. This video has saved me from injury, thank you!
You got this! Definitely can be key for opening up your toe mobility. Gradually over time this will improve!
Man I’m so glad I came across this channel. I had knee surgery due to a torn meniscus in 2019. I need all of this! You definitely have a new subscriber
Happy to help, and have coached many with the same knee issue! Always hope and can’t wait for your progress!
The brench cross/pull over is an amazing exercise, one of my favorite with great benefits, but be very careful about the weight and progression, I disslocated my shoulder very badly a couple years ago doing so.
Definitely important to work at a safe and pain-free level with these! Would love to coach you through the progression to ensure pain-free ability when you are ready!
Same here - sublaxed my right shoulder doing a straight arm barbell pullover about 20 years ago. My shoulder has never been the same since. Weaker than my left shoulder, wierd numbness and nerve sensations in my right hand, and I can't sleep on that side at all.
Good stuff. I am a chiropractor and enjoy jour scrupulous methodic approach; you're a real ground breaker in raising the bar for lower extremity improvement. I wanted to add that while doing the calf stretch while standing straight up on the slant board, if you alternate between knee straight and then knee flexed you will get an extra isolated stretch on the soleus while the knee is bend. Hats off to you and your group.
Thank you! And awesome, noted!
Wow this is exactly what I’ve been looking for as a volleyball player. Always been a fan keep it up Ben!
Glad this could help! Definitely gems for volleyball!
hey man I have been doing knee zero program and I have bad knees with patelar tendonitis. To be honest the best relief I have ever felt is with this program. I have been dealing with bad knees for the past 6 years from triathlon and week 4 of atg my knees are so much stronger.
WOW! That is some great progress! Happy to hear Zero has been working well for you! Keep it up and feel free to ask any questions you may have!
I'm a rock climber and was having some impingement in my shoulder when raising arms overhead. These shoulder exercises are amazing for it, and the ATG stuff has been great for improving my dynamic movement.
Thanks Ben.
So happy to hear these exercises have helped out! Way to go and keep it up!
Thank you very much KOTG. By doing this on my rest days. My strength training and running have improved significantly. All the best to you
That's great to hear! Keep it up!
Thank you guy’s for this stuff❤, i feel blessed and it warms my heart that people like you(Team ATG) take the time to make this kind of content to help others and don’t hide it behind a huge paywall.
Keep doing what your guys are doing, Great Work💪🏾
So happy to hear this could help out Ruben! Thank you for the support!
🎯 Key Takeaways for quick navigation:
00:00 🦶 Start with big toe mobility for improved flexibility and knee health.
02:05 🦵 Progress from big toe to calf stretches for better mobility and posture.
03:44 🦵 Work on hip flexibility through various stretches, including the internal rotation.
05:06 🦵 Gradually work on touching foot to head for improved mobility.
06:57 💪 Consistent mobility exercises can be life-changing, especially after injuries.
08:20 💪 Focus on maintaining flexibility after achieving it; it takes longer to learn than to maintain.
09:56 💪 Ass-to-grass split squat strengthens the posterior chain and improves flexibility.
13:43 💪 Shoulder routine: External rotation, Trap 3, and Powell Raise exercises for shoulder strength and stability.
19:13 💡 Use essential amino acids and electrolytes supplements for performance and recovery.
20:06 💡 Join ATG Online for structured programs and support in improving mobility and athleticism.
Made with HARPA AI
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The couch stretch is amazing, still hard for me but it helped my lower back pain.
That is great to hear! Good for you and keep on progressing!
@@TheKneesovertoesguy is there an alternative to couch stretch. Everytime I attempt my ham cramps instantly
@@brazilgriller6073 I was told to try putting my leg against a couch rather than a wall (so your back foot isn't wedged flat as in the video, but it sits on the seat of the couch in neutral position) - it is much less intense, and easier to move around to find something more comfortable but still get the stretch
Been on this for about 2 weeks now, maybe done every exercise shown here about 5 times total for each movement and man I feel absolutely fantastic.
Hips and knees where I’ve had an injury for about 3 years on my left side feel fantastic and the pain is significantly lower. As a big guy 6”3 240lbs this is magic.
That’s amazing! Glad this has been working for you!
The leaning back during the 90/99 stretch sort of reminded me of the hurdler stretch we used to do back when I was in junior high
Yet another one of those exercises we were subsequently told to never do because it was 'bad for us '
Good for you! Glad you enjoyed that movement!
These excersizes are something else. I have some experience working out but there are a lot of new movements here. My body is making all sorts of noises not being used to this. When you get the stretch right you really feel it working. Great stuff! Thank you.
Happy to hear this has helped! Definitely a different experience!
Thank you so much for the amazing content!
As a PT student I am always left feeling inspired after watching your videos.
I am so happy to hear that!
Thank you for sharing this knowledge for free. Following Jeff (Athlean X) advice I wanted to correct my quite internally rotated right shoulder. And I find friendlier your shoulder external rotator exercise and the powell raises than his Facepulls.
Facepulls are great, I just prefer your exercises 😀. And I do feel better in my right shoulder. Working to eliminate its grinding-popping.
You're doing an important job! Keep going!
Happy to help and glad these two are working for you! Facepulls are still an excellent exercise, but more challenging to address imbalances you might have. I recently made a shoulder protocol you can find here too: ruclips.net/video/gGCIU3IzSlA/видео.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy I think I already watched it, that's why I have better shoulders now! Because I tried your external rotator exercise and it worked!
Since I'm training with my 83yo Dad, we do Powell raises, and side lying shoulder external rotation, for now.
I will watch it again to check I'm not missing something 😀, thank you! You're making a good job for our society!
Very helpful, your exercises made my squats pain-free ❤️ Can you make a video for wrists as well?
Thank you! Wrist ability protocol and sources are available on the ATG App! Pronation and supination! Gems for the wrist and very similar to our ankle ability protocol!
Checkout this video which covers it: ruclips.net/video/QcP5Fm-dOko/видео.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy thanks, will do!
No words for how comprehensive, training friendly, and well thought out the content in the video and knowledge shared is!!! Absolutely love the stuff and have personally seen great improvements in my own mobility and flexibility since starting to follow these routines, so thanks :D
That is INCREDIBLE! Way to go and thanks for sharing!
If you’re tired of starting over, stop giving up.
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Man uou must be proud you are helping to cure so many people of those injuries and preventing a lot of them too!
Gotta work on it myself, ive had long term knee tendonitis myself, which prevents me from twisting or jerking my knees. Cant even play soccer with my nephews before eventually hurting myself, plus now i box and i see the potential dangers of it on my knees.
Thanks for reaching out! Would definitely love to help you out here as well! Addressing pain-free ability is always a great start, and this can even start with backwards walking!
Checkout these videos and let me know if you have any questions: ruclips.net/video/DW5uloeg68o/видео.html&ab_channel=TheKneesovertoesguy
ruclips.net/video/Jwu8f42rLuI/видео.html&ab_channel=TheKneesovertoesguy
38, 5'8 and can still dunk. Not like I used too, but slightly more than a layup hahaha
That is AMAZING! I don't know many people at that height and age dunking! INCREDIBLE!
These exercises are awesome. I'm doing them in the gym all the time now. Thanks for sharing with the world!
Glad you like them!
Thank you very much for these great stretches, how often should i do them? Every day? Or every other day?
I'm wondering the same, very informative, but if I do them every day I'm at the gym then it's a lot
Hey Brian! Glad you enjoyed the video! I follow this routine 1x a week in the current program I am following!
@@TheKneesovertoesguy Thank you for the reply, i think i will do them twice, until i am more flexible and then just one to maintain :)
Ben Patrick you are definitely someone I admire. The things that I have learned from you on your Channel, I am so grateful for
Thank you so much for your support! Happy to help!
I dislocated my patella about 2 months ago. It's still quite painful (cant run yet, or even walk downstairs properly) but I'm looking forward to starting this mobility routine as the injury improves. Thank you so much for the information
Sorry to head about this knee issue! Reverse sled and tibialis raise can be a great start for improving your pain-free knee ability: ruclips.net/video/Jwu8f42rLuI/видео.htmlsi=uV933QRcrmKEVRfn
We need more of these videos, please 🙏
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Best health channel, thank you for your effort and the the big message for the masses about the body. 🙏
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This video was more valuable than my entire DPT degree.
Glad this was helpful Peter!
Flexibility and strength training go hand in hand. I hit a plateau and had bursitis. This stretching has helped to continue my growth and has relieved my pains and stiffness. Thank you.🙏
Amazing! Way to go!
How high from the ground is the peak of the slant board that you use in this video?
looks like 5 7/8 inches. The one they sell.
I use adjustable wedges that you can stack on top of each other like blocks. Not as stable as the board but they do the job, are cheap and allow for gradual progression.
The dimensions of the ATG Slant Board you can find here: atgequipment.com/products/american-made-slant-board
Now available on the site and 20% off for ATG members!
Hi Ben my name is Kathy I'm so glad that you are doing video to help us get better I have a lot of pain in my back and knees I've started your exercise this week and I'm not hurting so bad now I'm going to continue thank you for your help 😊😊😊
That is awesome and thanks for sharing! Keep it up!
Loaded stretching is a game changer for me. Within a few short weeks I am close to touching my knees with my nose while doing the standing hamstring stretch aided by a dumbbell bar. It feels really good to hold the position and let yourself sink deeper and deeper into it. The effects on overall mobility and running are amazing.
This and other flexibility exercises allow increased ROM which translates directly into a longer stride, more speed and less fatigue. I never feel totally 'stuck' anymore when starting to run at any given moment - it feels much more natural.
That is great! Good for you and glad to hear you are noticing the benefits! Keep it up!
@@TheKneesovertoesguy Thanks! After a period of back pain I discovered the kickbike which is pretty amazing. A great workout which mimics running much better than any skating motion. Cycling does not help anything IMO.
I think kickbiking is a great low impact recovery tool as well as a general workout with good muscle activation and ROM. Would recommend it to anyone!
Next to my running and calisthenics I have a daily commute of about 35 km on average and now I can replace at least part of it with kickbiking.
For eccentric weight training, what is the proper time under tesnion to load ratio? Some people say 5 seconds under tension, others say 2-3. Also, how would a warmup/mobility routine differ when warmup up for a game, lifting session, and practice? If this is the real Ben Patrick answering these questions, props to you for being the most interactive creator on the platform. If it isnt, props to you because you are taking time to answer questions.
Good question, this can vary and generally I find a 5 second count works great for training the eccentric, but that doesn’t mean you won’t see benefits from even a 2-3 second eccentric. The warm-up for sport or a lifting session would be relatively similar. Reverse sled or backwards treadmill as a warm-up is what I like and would recommend.
Thanks for keeping it real and personalized "im here to help, ill be in the comments" was a cool thing to say at the end
So glad you enjoyed the video! Yes, will always be here to help and in the comments!
So grateful to you guys. And to mentor Kadour Ziani. Your videos have made my life so much better.
Thank you Joannes! Glad these videos could help!
Hi.I'm from Norway,and i have just today found this. ,and i must say that i'm soooo tired of trying this and that for over,40 years now🥺I been to many doctors, spesialist, kiropraktor, physiotherapy..,and so many different training programs...,but still,my back,my knees and my hips and feet is in so much pain that in some days i can't get out of bed😓NOW..,i will try my best to follow your program,very carefully..,and i'm pray that this will be the answer of all things for my body 🙏 I have also changed my diet because my body must be so inflammatoric...
I will try all of this now and i really hope that this will be the my naturelle,"pill🙏👍😊I thank you so much for sharing all your wisdom and caring for other people's life🙏💟💜
I will let you know how it goes...😊
Sorry to hear about these issues! This definitely can be a great routine for addressing back, knees, hips, feet, etc. All from the ground up! These tools can work great, but best when coached by our form-coaches! Would love to guide you through the Back, knee, hip, and foot protocols we have!
@@TheKneesovertoesguy thank you so much for offering your coaching...
How can i download this?
You are welcome! We are offering a 48-hour free Trial Workout to see for yourself how it would be to sign up and receive a program with coaching! Here’s the link to get started on your free trial: onelink.to/jtdv79 If you love the free trial and want to start a membership, sign up at atgonlinecoaching.com Use code FRESHSTART2023 and get your first month for 50% off - just $24.75. Feel free to reach out if you need any assistance!🙏
@@TheKneesovertoesguy thank you so much..,it's so kind of you and i am very greathful for all assistent 🙏💞
Thank you again🌅
You are very welcome :)
I haven't started your program yet but I'm looking forward to it. I'm 60 and workout 6 days a week. My strength and stamina r excellent but my golf game is suffering, I had both hips replaced 18 months ago and need more flexibility. Your content is amazing keep up the great work!
Thanks for the support and happy to hear are interested in the program! Have helped many with their hips for golf ability! Split Squat and Couch stretch are actually both gems here! I also find the QL extension to work wonders as well for rotation in the swing!
Thank you so much. I started playing volleyball again after 10 years and I also started badminton, so I had practice up to 4 times a week after almost nothing (due to corona) and wound up with nervewracking pain in my right shoulder. I'll try these and hope for the best, but I'd love to see some more shoulder related content as well :) Again, thank you so much. Keep up the amazing work.
Glad this could help! These encompass the tools in my shoulder ability protocol and can be an amazing start! Keep me posted.
Thanks for this. My knee is toast so I'm excited to see what 90 days can do. SUBSCRIBED!!!
You got this!
It is crazy how amazing this is to see because coming from someone whom has had knee pain for 7 years now since I was 19, it is like watching someone with a superpower 😮🙌 This gives me so much hope 🙏🤟
So happy to hear that! You got this!
Hi, I’m a 19 yr old collegiate basketball athlete. Everyday I put continuous stress on my body. And I have 3 questions about these exercises.
1)When doing these mobility exercises, which should I put extra attention on?
2)Do you know if it is possible to overdo this routine in any aspect? 3)Lastly, which exercises preformed are better practiced as a mobility exercise measured via counting reps, vs a stretch counting seconds?
Thank you for your time and effort towards helping others. It means a lot!!!
1) Depending on where you might be lacking or have weak-links this will vary. Everyone is different and what you focus on will differ from someone else.
2) Definitely something you can overdo, I like 1x a week in the ATG Shred Program
3) Each exercise in their own right can be used for reps or as a mobility standard with seconds. Exercises like the ATG Split squat and butterfly loaded you can use reps. While the big toe stretch and pigeon pose can be measured in seconds.
@@TheKneesovertoesguy
Awesome. Thanks so much will definitely stay with a once a week plan. I’ve been doing it a bunch before my workouts because of how much lighter my legs feel. Thank you so much!!!
This video has so much in encapsulated in one perfect series. Thank you Fernando, thank you Ben, thank you Marcel.
You are very welcome Jeremy! Glad you found this video helpful!
I learn so much about the human body with each of your videos. Thanks for all you do.
Glad these could help!
Working out what I can do from home, I think I can do most of these; have started doing the backward walking on my drive when it's fine. I've got an adjustable bench which will be helpful for some of them. I'm in my 50s, have been sedentary most of my life but am now working on strength (important for menopausal women) and flexibility.
Glad to hear this! You got it and keep me posted if you have any questions!
STRAIGHT GOLD. And I’ve used Ben’s ATG program. He’s cracked the code. 💪🏾
Thank you so much! Happy to hear this has worked well for you!
I broke my ankle 13 weeks ago. I've got enough strength again to return to the zero program. The tib and calf raises feel good. I've even caught myself going down the stairs semi-normal again. I've really only been off crutches fully for the last couple weeks. I'm hoping to use the zero program to get back to full strength running, hiking, and jumping again.
A bonus is I also crutched around for miles, so my weak shoulders aren't as weak anymore.
Zero will be a great start for you! Keep me posted!
Love that these bros are just chillin' and lovin' life.
Thank you!
Thank you. I have improved my ankle and knee with your advice.
That is awesome Abel! Way to go!
Hands down one of the most valuable free content in the internet!
Thank you Kevin!
My cousin told you me about you and now I'm glad I found my way here on the interwebs! Enjoy much more success!
Thank you so much!
Man I'm just a few weeks in and these routines have already started helping me.
That is awesome! Keep it up!
I admire that this is a single take... i am almost more shocked than about the content and it was terrific!
So happy to hear that!
This is amazing. I am prone to knee pain and elbow shoulder pain. Thank you so much for this info
Glad this could help!
Thank you for everything, and for this in particular. Thank you for having the dedication and discipline to change your life and functional capacity, and for sharing that knowledge so that people you may never meet can do the same.
I had to take a picture of comment, because it was so kind. Really it is the best pay of all. Thank you 🫡🙏
I clicked on this to learn new stretches and I'm surprised I learned variations of most of these stretches from my track coaches in high school who always emphasized the importance of stretching, and would make the entire team do a wide variety of stretches before going home. They drilled into us how important it is to have a full range of motion in order to run fast and efficiently, it's nice learn how to improve or augment those stretches, as well as new stretches to add to my repertoire.
Wow! Very cool!
❤ I so want to do this. Ex veteran, 7 knee surgeries, 6 ankle surgeries, restricted dorsi flex 110 deg rom in both knees. I am over 50 now and trying to play beach volleyball with my son. I can't jump at all atm and really slow across the sandI have recently repaired my shoulders enough to do handstands and hit the ball without pain. You explain the exercises so simply, thank you for sharing.
You can definitely do it Scott! Love the goal and looking forward to hearing about you playing beach volleyball pain-free with your son! Let me know if you have any comments or questions covering this!
Ben, There have been a few videos marked as 'Unlisted'. Can you please make those videos available to the public? You are doing a great help in fixing the knee/shoulder/elbow issues with your free content. Requesting you to keep doing the good work.
Yes: I have done this since day 1. Bear in mind I am closing in on 1 million subs and I have no ad money. My page is not for getting views. It is for education. Therefore, as techniques improve, I have to update videos.
@@TheKneesovertoesguy Can we expect you to repost the video that you made on fixing tennis elbow with updated techniques? If you want us to buy ATG online programs and not expect free content, I totally understand. Please know that your free content is changing the lives of many people who are suffering from joint injuries.
One thing I've found to be really helpful, especially for the ATG Split Squat, is progressing flexibility on one day and then on another workout day, I will regress the flexibility part, but progress the weight. For example, I have trouble extending my back leg completely, so I'll do bodyweight for those on flat ground, really focusing on keeping that back leg as straight as possible and keeping my knee off the ground. But then on another workout day, I'll raise my front foot 4" but do it with dumbbells or an unloaded barbell -- because the balance profiles are different. I find that it works similarly to putting weights on your knees for the butterfly stretch, where the extra weight is helping to push you very slightly into a more stretched position.
Is this something that you would recommend?
If that works for you Zachary that is great! At the end of the day you want to focus on pain-free and perfect form! If you are doing this then way to go!
I was afraid to kneel with my knee pain, did these stretches and OMG, so much less pain. Doing backwards walking on treadmill too! soo many weird looks but I'd rather people stare and ask, then I send them to your site.
That is GREAT! Thank you so much for the support!
Been recovering from ACL tear and doing just strength training. First day doing this routine felt great. Will be keeping this up.
That is amazing! Good for you! Have helped many with the same knee issue: ruclips.net/video/TuOPKDPkzYU/видео.html,
Keep it up and let me know if you have any questions!
The shoulder stuff is also awesome for golf but the way. The first exercise is basically how you get to the top of you backswing in the right position
Really glad this helps!
Excellent video, sets a very good context,
very encouraging for people working on their own.
Glad this could help!
I'm in tears. Literally did 10 minutes backwards walking on treadmill then the stretches and can single leg squat no pain. Wtffffffff thank youu
AMAZING! Way to go!