CSU Fitness Regimen #1

I believe the knowledge should be free.
And for 6+ years my job has been making coaching affordable.
www.atgonlinecoaching.com Programs with form-coaching under 24 hours, 7 days a week, for $49.50/month, with no contract and 1/2 off the first month so you can see how you like it
map.ATGforCoaches.com: With coaches now around the world, there may even be one near you who’s available for in-person training!
atgequipment.com: All the unusual tools I’ve been creating to help make the ATG system more user-friendly
uncivilizedsneaker.com: The foot-inspired shoes I wear
Thank YOU for making this possible!

[@bball3048mm]

1) Wall calf raises 20 reps (0:00) 2) Tibialis raises 20 reps (0:12) 3) Slant Squat 50 reps (0:23) 4) Nordic (0:33) 5) Elephant Walk 20 reps (0:43) 6) L-sit 20 seconds (0:56) 7) ATG Split Squat 12 reps each side (1:07) 8) Pull up 10 reps (1:31) 9) Full pushup 20 reps (1:49) 10) Band Pull Apart (1:58)

[@TheKneesovertoesguy]

🫡🙏

[@marjorie989]

Thank you for this.

[@danmorrison3038]

Can this just be used as 3 times a week program? Or a Warm up? Of course regressing as needed.

[@arjen8469]

@@danmorrison3038 This workout can already be enough as a whole body workout, i did this 4-5 times a week and improved my health significantly. Just make sure you progressive overload just like with everything in fitness, Either through increased reps or adding weight. I added planks, and dips to this workout for some more upper and core strength and building towards muscle ups (plank, L sit, dips and pull ups are all important for this). I also switch days on more lower and upper focus. On lower strength days i will replace ATG split squad with full deep knoes over toes squads with a bar and weights and sometimes do some deadlifting. On upper focussed days i will do weighted pullups and push ups and more sets of both.

[@tracibaby101]

I want you to know how grateful I am to have found you. One of my knees - for no apparent reason - became unstable about 4 years ago and has continued to decline. My orthopedist could offer me no explanation, or even a reliable diagnosis. He wanted to do PRP, but that would be out of pocket and only had a 50% efficacy rate. It never was offered to me that one could increase the cartilage in the joints and improve the strength of the tendons and connective tissue simply by doing the right exercises. This is groundbreaking! I have since learned that the estrogen deficiency that accompanies menopause is the actual cause of my knee instability, plus a few mechanics of the way I sit and how much I sit. I thought I would just have to wait for a steady decline until my knee needed to be replaced. You showed up in my reels last summer and I committed to doing the exercises you offered freely soon after. My knee is so much more stable and I'm not constantly in fear of it slipping out of joint or my tibial fibular joint popping out while I'm rolling over in bed in my sleep. It looks like those days may be over! I can go on walks again without needing to contract muscles in my thighs to to hold my joint together. I can take steps sideways without it slipping. I can step in and out of the shower instead of carefully sitting on the edge of the tub and swinging my legs over. I can stand on one foot and put on my socks and shoes with strength and stability. I've always been very coordinated and strong, so this weakening was so devastating. I hit my 60th birthday last fall, and really resonated with the videos of your mom. If she can run and jump and roll down hills at 70, certainly I can return to pickleball this summer, and dancing and jumping and kneeling while gardening without fear. Thank you just isn't enough. Oh, and please thank kneesovertoesgirl as well 🙏🏻

[@TheKneesovertoesguy]

Wow! Thank you so much and really appreciate your support! Excited for you and keep us posted!

[@dare2Bdifferent22]

First (& probably last) ever yt comment, just wanted to recognize you for being a truly incredible person for sharing all of this information for free. Just discovered your channel a couple weeks back but you are truly a gem of a human being. Thank you.

[@TheKneesovertoesguy]

Thank you so much! Appreciate your support!

[@Alexfocushard]

You are literally changing my ways. I’m a PT. 55yrs old. I have rediscovered my purpose through your insights and philosophies. Training purposefully again. Very grateful. Thank you. Just amazing.

[@TheKneesovertoesguy]

That’s awesome! Happy for you and thanks for sharing!

[@kkcheah6402]

Possibly one of the most positively influential man when it comes to physical wellbeing of the decade, thank you so much for your vision, passion and execution as well as selflessness in your pursuit of physical improvement and mastery. Wishing you the best of luck and crafting a regimen based on your recommendation for my own physical development

[@TheKneesovertoesguy]

Really appreciate your support! Thank you!

[@val1363]

Yet another gem dropped here 💎 So many useful tips in just 3 minutes?! THANK YOU DUDE!

[@TheKneesovertoesguy]

Happy to help!

[@cynthiahawkins2142]

Living his purpose! I also 'ppreciate the nod to including the older folks in our family too with these exercises!

[@TheKneesovertoesguy]

Thanks for the support!

[@matthewsmith6934]

After a decade in and around professional dance I was a K-8 PE teacher for decades in several mid-sized independent schools. We almost never did conventional sports, but used PE as a lab to learn about human mobility and health instead of learning about a few culturally popular sports. Deep squats were how we'd sit, not on benches or chairs. Calisthenics and animal crawls were worked into everything. But perhaps most importantly, I put reflex integration at the center. We used parkour, dance, wrasslin and rough-housing, climbing (trees as well as the climbing wall), and all kinds of games that we created or adapted. From day 1 they learned proper clinical names for any and all aspects of anatomy. I have a minimal online presence but would be happy to share some of my experiences, games, techniques, and more to assist CSU.

[@TheKneesovertoesguy]

Wow! Really appreciate you and thank you for sharing!

[@AmethystDew]

Thank you, thank you, thank you!!! I have already started implementing your movements. I thought that my thigh strength that was getting less with age - it never occured to me it was my KNEES!!! Then I saw your mother running!!! WOW!! Keep pushing this out there we all need to hear this. 👏

[@TheKneesovertoesguy]

You are very welcome and I appreciate your support!

[@bobbyventon5015]

This right here is my favorite YT video of this year! 🎖️ Actionable, condensed, and inspiring! 💪

[@TheKneesovertoesguy]

Thank you!

[@kenfreeman8888]

Excellent summary, and I love working with your "ATG For Life" book. Thanks for what you do to help people. ❤

[@TheKneesovertoesguy]

Thank you so much! Glad you enjoy the book!

[@SaturnoMovement]

Changing the world my brother! 🙏🏽💙 -Gabo

[@TheKneesovertoesguy]

♾🙏 thank you brother!!!

[@tribelevi9940]

Thanks, Ben! As a young man, I have been eagerly waiting for more CSU content ever since the medium article. This update is greatly appreciated 😁

[@TheKneesovertoesguy]

🫡🙏

[@adriansanders5638]

I remember and have saved the “how I will educate my children” medium article. Glad you’ve fleshed out a fitness standards program for parents and kids. Time to get all the moves down myself first! Also glad to see you’re continuing to build different things to help people.

[@TheKneesovertoesguy]

Appreciate your support! Thank you!

[@dtpace]

Big Thank you sir!!!! You have given me another lease on life!!! Keep up the great work!!!

[@TheKneesovertoesguy]

Really appreciate your support!

[@vangorder306]

Thank you for this basic framework and the work you do educating people!

[@TheKneesovertoesguy]

Thanks for watching and happy to help!

[@lucademirtas2495]

Your exercises made my knee pain vanish! Thank you! 🙏🏻

[@TheKneesovertoesguy]

You're so welcome! Way to go!

[@joemoya9743]

Impressive addition to the program... Gold Star! Paying forward...

[@TheKneesovertoesguy]

Thank you!

[@DecideToBeYou]

nice one this really works - my knees were stuffed a couple of years ago and doing the atg changed that at 63 still playing soccer.

[@TheKneesovertoesguy]

Wow! That’s incredible! Well done and thanks for sharing!

[@uslander]

What an inspiration! Simple and great regimen for a healthy, sane society.

[@TheKneesovertoesguy]

Glad you enjoy it!

[@rochellet7303]

WoWWWWWW! Love this! Your website and ideas are what our whole country (world!) needs. Hats off to you and your wife. -So impressed to see you executing this great concept. (You better get a waiting list ready!) -Someone with a brain running our education. How refreshing! (by the way...I'm working my knees every day with your guidance. Thank you!)

[@TheKneesovertoesguy]

That is awesome and so kind of you! Really appreciate the support!

[@naybahoodyogi]

This is so easy to follow. Thank you Ben!

[@TheKneesovertoesguy]

You're very welcome!

[@friendlytoad6534]

This is exactly the routine I've been waiting for!!! Going to add this into my calisthenics training once a week

[@TheKneesovertoesguy]

Hope you like it!

[@Dasypodidae45]

Excellent stuff! It's so easy to prevent a whole host of musculoskeletal problems if kids just go through the full range of motion they are naturally capable of doing once a week. If they do this throughout their whole school career they will be just as mobile as a young adult as they were as a young child and hopefully keep it up throughout their lives. Parents and teachers really need to be made aware of this super valuable and super easy way to make a major impact on their kids health. Man, I can't imagine how much less musculoskeletal problems I would now have if I would have just maintained for example a deep squat and bridge once a week from a young age. But I'm working on getting the mobility back. Kneesovertoes is definitely helping with that!

[@TheKneesovertoesguy]

Really appreciate your support! Rooting for ya! Keep me posted!

[@champking20]

Thank you for keeping the world moving!!

[@TheKneesovertoesguy]

🫡🙏

[@hobbes1031]

Thank you 🙏🏽 Such a great post of inspiration & information. Keep it up & thank you again

[@TheKneesovertoesguy]

You are so welcome

[@richardhobin2813]

Love these workouts and explanations. Thank you!

[@TheKneesovertoesguy]

You're so welcome!

[@benmiller8513]

Great stuff here, really appreciate the supportive positivity in all your stuff

[@TheKneesovertoesguy]

I appreciate that!

[@JoseGarcia-le4dx]

Now, this is good describing each technique & how to improve gradually. Great 👍

[@TheKneesovertoesguy]

Thanks!

[@kamartaj]

Society needs more people like him.

[@TheKneesovertoesguy]

Very kind of you to say! Society needs more people like YOU.

[@jimhenderson387]

I have serious knee issues but I want to give these movements a shot for at least a few months to see how they affect my body. I appreciate the work you do.

[@TheKneesovertoesguy]

Always hope here, and have seen members regain their knee ability using many of these exact movements!

[@mc.majorcone]

These set of exercises are a game changer bro should anybody stay committed to it till it becomes your routine. God bless you mehn.

[@TheKneesovertoesguy]

Appreciate the support!

[@JustinBujan-el6sb]

You’re the best! Thanks for the videos!

[@TheKneesovertoesguy]

Glad you like them!

[@debbiecicala4467]

Awesome and practical!❤

[@TheKneesovertoesguy]

Glad you think so!

[@ChillCelo]

Appreciate you sharing this

[@TheKneesovertoesguy]

My pleasure!

[@karmacop217]

I personally use a chest expander for the pull aparts, got rotating wooden handles, really nice piece of equipment

[@TheKneesovertoesguy]

That’s great!

[@tonydeluna8095]

Hello Knees Over Toes, Hope you had an amazing week! Thank you always for your content

[@TheKneesovertoesguy]

Really appreciate it! Thank you!

[@CRUSHEQUITY]

Thank you for posting this bro. I just popped my calf yesterday running hill sprints and thankfully it seems to be a grade 2 so should only be a few weeks (already feels better the next day) and will start walking tomorrow. Ive been doing Sissy squats and alot of pause squats to strengthen my tendons and such, but this calf strain/tear has made me realized I need to do even more and gonna start implementing this exact regime 1-2x a week moving forward. Ive been huge into strengthening and focusing on stabilizer muscles, tendons and ligament strengthening and collagen synthesis throughout my weight loss journey since last November, but lots more I can do and this video is a perfect Roadmap of how to do that. =D

[@TheKneesovertoesguy]

Really appreciate it and glad this could be a helpful roadmap for you!

[@guilhermeparizotto7545]

I've be trying do the ATG split squat but I have low mobility on both ankles due twisting injuries... I try my best to explore my maximum mobility to spliting anyway. I hope someday to fully perform this exercice

[@TheKneesovertoesguy]

Really appreciate you! Would love to help here! Training the ankles with the tibialis raise & standing/KOT Calf raise can work great for that ankle mobility! I would also work front foot elevation on the split squat and progress from there. This will require less dorsiflexion of the ankle🫡

[@JulienKozak]

I feel like you’ve singlehandedly brought the world into the golden age of exercise for longevity and I am so excited to be witnessing it. 🙏

[@TheKneesovertoesguy]

Really appreciate it!

[@JulienKozak]

@@TheKneesovertoesguy We appreciate YOU!

[@Optimization_Coach]

Fabulous....Just Fabulous. Hope you're in Florida! SW Florida could use this for sure. Huge demand

[@TheKneesovertoesguy]

🙏

[@acquiresimplicity]

Thank you, you are building a great community,, this is fantastic

[@TheKneesovertoesguy]

Appreciate it!

[@user-bi1fm5yw2b]

Beautiful. I love it!

[@TheKneesovertoesguy]

Thank you!

[@Treasurerose11]

My knees feels better Thank you so much😊

[@TheKneesovertoesguy]

You are welcome!

[@wolfies4011]

Hey it be cool to see one of your full workouts 👍

[@TheKneesovertoesguy]

I would watch this video: Zero Equipment or Gym: My Current Workout Style & Schedule kzbin.info/www/bejne/hGSzpneme9SWirM

[@ChayseWhitmore]

It’s literally a crime that your knowledge isn’t being taught in health classes all around the world

[@TheKneesovertoesguy]

Appreciate your support!

[@wingold1220]

Thank you for this valuable video

[@TheKneesovertoesguy]

My pleasure!

[@brandonmotley9986]

I definitely want to visit once this school is built.

[@TheKneesovertoesguy]

🙏

[@msantello1]

LOVE this, thank you!

[@TheKneesovertoesguy]

You are so welcome!

[@eleiaandsteven]

I recently was involved in a motorcycle accident. I ended up having to drop my bike to avoid running into a car that panicked and slammed on their breaks in front of me. My bike came down on my ankle. I lost a good chunk of skin and my ankle and big toe were smashed. Thankfully nothing was broken. However, it's been a long recovery for the damage that did occur. I've slowly been working in backwards treadmill and other suggestions from your program. I appreciate you and the help your program has given me in recovery.

[@TheKneesovertoesguy]

Oh wow! Glad you are okay and that the program is going well! Rooting for you and keep me posted!

[@stephenwalford774]

Great set..Thanks

[@TheKneesovertoesguy]

You are welcome!

[@Eugeniadella]

THANK YOU!!!! SHORT AND TO THE POINT

[@TheKneesovertoesguy]

🫡🙏

[@dallasdominguez9501]

Innovative thinking my friend. I love it. Especially the "1:1" concept. That could change the face of education.

[@TheKneesovertoesguy]

Really appreciate it!

[@LouisLuzuka]

greatest love of all, leading by example. thank YOU :)

[@TheKneesovertoesguy]

You're so welcome!

[@user-mv6jy2np2k]

From Australia, wow bro nailed it totally thanks bro

[@TheKneesovertoesguy]

You bet! Appreciate you!

[@nelidascott6917]

This is all I need right here 💥🥳

[@TheKneesovertoesguy]

🫡🙏

[@beantreats]

the 6 classes seem like they would make a good flow to the day. I wish I could have gone to a school like this growing up!

[@TheKneesovertoesguy]

🙏🙏🙏

[@matejkopecky9697]

Amazing again Ben! Love the ending! I am going to save the link so I do not lose it!

[@TheKneesovertoesguy]

Awesome! Appreciate the support!

[@1machoguerrereo508]

Thanks Ben, you are awesome 👌 👏 👍

[@TheKneesovertoesguy]

Appreciate it!

[@paraworth]

This guy is totally on the ball. What guy

[@TheKneesovertoesguy]

Thank you!

[@doodahgurlie]

One of your best videos yet! Is the plan to get this program into the schools in the near future? It's so needed.

[@TheKneesovertoesguy]

That would be awesome! If schools can start incorporating this that would be amazing!

[@johnhenderson8149]

This guy is not the saviour, he is the precursor ,you are your own saviour.god bless Ben❤

[@TheKneesovertoesguy]

Appreciate your support!

[@thevilifyingforce]

I'm going to try this. Since getting sick it's been hard to try and rebuild my activity level.

[@TheKneesovertoesguy]

This can be a great start! Let me know how it goes!

[@MartinSheehanUK]

This is awesome! Good luck with the school. 💪

[@TheKneesovertoesguy]

Thank you🫡🙏

[@NuToob]

Could you please run for president one day?! Honestly, what a legend!

[@TheKneesovertoesguy]

LOL! Appreciate it!

[@ThePokersurfer]

We're gonna learn and burn and churn ....... cheers ❤❤❤

[@TheKneesovertoesguy]

🙏🙏

[@maryg1338]

This video is golden

[@TheKneesovertoesguy]

Thank you!

[@vijaysalian1452]

Great ideas 👍👍

[@TheKneesovertoesguy]

Glad you like them!

[@Aiden_888_]

Absolute legend 🫶🏼

[@TheKneesovertoesguy]

Thank you!

[@ZacD318]

Awesome!!! 💪🏾💪🏾💪🏾

[@TheKneesovertoesguy]

Thank you!!

[@the.apollooa5305]

I'm coming to Florida soon, would love to stop by your gym!!

[@TheKneesovertoesguy]

Coaching is all online, but ATG Certified Coaches get access to our gym. If interested in checking that out, go to atgforcoaches.com

[@the.apollooa5305]

@@TheKneesovertoesguy I understand, I would probably be close to that but after I crashed on a bike and the blunt force trauma to my knee took something out of me. Still fighting and still figuring it out.

[@QuincyKane]

This is so good!

[@TheKneesovertoesguy]

Thanks!

[@gcwilson1]

Ps, CSU. Your are doing great things!!! I’m passing it on the my grandson.

[@TheKneesovertoesguy]

That is awesome!

[@travismckinnon2494]

Thank you!

[@TheKneesovertoesguy]

You're welcome!

[@user-zj3ug5bs5m]

Thank you.

[@TheKneesovertoesguy]

You're welcome!

[@AX-fx7ng]

That’s how ancient schools where kids left home during their pre teens used to run. Integrated learning of life skills; physical mental emotional body and social survival nutritional.

[@TheKneesovertoesguy]

🙏🫡

[@TheBhannah]

Excellent !

[@TheKneesovertoesguy]

Thank you!

[@biro1347]

you are just awesome man

[@TheKneesovertoesguy]

Thank you!

[@suec8179]

Dude! I love you!💪🤝

[@TheKneesovertoesguy]

🫡❤️

[@pccchurch]

Always lead your family towards truth. Never outsource your health to those that benefit from you having worse health (pharma, special schools for kids that "need help", fast food/snack addiction industry).

[@TheKneesovertoesguy]

🫡🙏

[@BadPig-db8wg]

Thank you very much, I really appreciate your efforts to make this stuff as simple as possible. I have one question. Is it better to do several sets of these 10 exercises in a row or to add sets to each exercise like doing 3 sets of calves then 3 sets of tib raises and so on?

[@TheKneesovertoesguy]

You can do 1 round of these exercises and rotate back to any weak-links you might have.

[@arwestromen]

started doing the ATG split squat as a warm up before leg day...and my knees has never been better...EVER

[@TheKneesovertoesguy]

Awesome!

[@arvindzade]

Great video

[@TheKneesovertoesguy]

Thanks!

[@gcwilson1]

Ben!! Your program has help me with my knees soooo much. Words are lacking in my appreciation for what you have done! Thank you.

[@TheKneesovertoesguy]

You're so welcome! Glad this worked well for you!

[@Eric_Feigl]

100% - well said!

[@TheKneesovertoesguy]

Thanks!

[@shaunbyham]

Love it!

[@TheKneesovertoesguy]

Thanks!

[@neevshriker9458]

Amazing work brother❤

[@TheKneesovertoesguy]

Thanks!

[@freeatlast1810]

Absolutely

[@TheKneesovertoesguy]

🫡🙏

[@TeeJayD6]

YES! THIS! LET'S GO!

[@TheKneesovertoesguy]

🙏🫡

[@firewater586]

我在尝试教我外婆这些动作，不过遇到了不少的阻力。我自己练这些动作很久了，谢谢！

[@TheKneesovertoesguy]

🙏🙏🙏

[@KatJaguar1122]

Love it. This is great. I recently started having leg and knee pain. I’m a massage therapist and the body can be in difficult positions, sometimes with knees over extended-which I know I need to not do. I developed a baker’s cyst on the back of my right knee. I have started doing more exercises and stretches, attempting to be strategic. It does help however sometimes I wonder if I am doing damage. Do you have any experience with anyone having a baker’s cyst( being the result of synovial fluid leaking from injured joint, in my case from extremely tight leg muscles)? Others feel free to share experiences also, thanks.

[@TheKneesovertoesguy]

Thanks for the comment and support, yes, have actually had members experiencing baker's cyst come to us and we have been able to help them improve their pain-free ability. Training behind the knee with movements like the nordic curl can be a great tool to use and easy to scale as well! Always hope here!

[@robbeason]

This was excellent.

[@TheKneesovertoesguy]

Thanks!

[@stefaneekenulv419]

Wonderful

[@TheKneesovertoesguy]

Thank you!

[@DH-dl3ll]

I use some of these during my hikes when my knees start to give me grief. Works every single time 💪

[@TheKneesovertoesguy]

Awesome!

[@gaferoz]

Thanks Ben.great work continued.. If one cannot even lift up from a shallow squat (at less than 90 degree knee flexion) without using support and hands, which muscle (or muscles) must be weak or inactive? Any easy to start exercises for these muscles, please guide ?

[@TheKneesovertoesguy]

Assisted squats and ATG Split Squats can both be great! Could be due to weak quads! This video covers some of my favorite movements that can help you with this! Take advantage of assisted squats and split squats which are both easy to scale🙏

[@bigpete4864]

Love it!!

[@TheKneesovertoesguy]

Glad you like it!

[@monstertrucktennis]

Awesome!!!

[@TheKneesovertoesguy]

Thanks!!

[@monstertrucktennis]

@TheKneesovertoesguy I hope you understand the impact you've had on people's lives. I especially like your interest in helping people of all ages and not just athletes. May you live long and prosper.

[@jacopzenmath4285]

when should i do this? btw u are a legend man keep this up

[@TheKneesovertoesguy]

Appreciate it! I like this as a 1x a week routine! Can perform when you like!

[@eddypasatrino2039]

Awesome stuff ! Is this something one could do every day as opposed to 2 or 3 times a week ?

[@TheKneesovertoesguy]

1-3x a week works best. Gives enough time for recovery as well!

[@mgodschachner]

amazing!

[@TheKneesovertoesguy]

Thanks!