Knees Over Toes Guy Dense Program Update (With Exercises, My Progressions and Tips)

[@TheKneesovertoesguy]

WAY TO WORK! 🔥❤️

[@jmend2223]

Thank you Ben, your program as been as a life changer. Just trying to help more people learn about your programs and philosophy 💪🏼🏋️‍♀️

[@ericlancaster2889]

Thanks for the Nordic curl tip! I will try that setup

[@iwashere2370]

I'm gonna make a slant board, and use KZbin to 'steal' the exercise. As best I can. Thanks for posting 👍

[@chriscrew4478]

Can't say how helpful it is to see a normal person do these exercises. Seeing all these elite athletes with crazy range of motion and super athletics do same exercises is great goals but getting there is the struggle. Thx a bunch!

[@stevenhewes1990]

The big thing is learning the difference between muscular pain (DOMS) and other tissues like bone and connective tissues. If it's muscular pain, you're all good. If it isn't...then it's not so good.

[@theinfjgoyim5508]

Kinda but not exactly. Muscle pain is okay but is also a waste of time. If your muscles are sore they are under developed or overtrained. We train the CNS for strength. If you focus on muscles your are certainly off track and will develop much slower.

[@nichcanstick]

Thank you. Your openness about your concerns and struggles and then progression is quite encouraging. Thank you.

[@jmend2223]

Your welcome, I hope this helped you in any way. Plus it’s nice to record my progress for my own motivation 💪🏼

[@ericlancaster2889]

Strong work! I’m six weeks into zero and looking forward to dense!

[@jmend2223]

Good luck @Eric Lancaster ! If you need anything feel free to ask

[@jmend2223]

Hey Eric how have you been? How’s dense going for you?

[@davidkirchhoff7627]

Thank you, great explanation and presentation..

[@theresaharvey2424]

Great video, thank you and subscribed. Can’t wait to see your upper body vids.

[@boomdoggy]

Very well presented and articulated 💪🏽💪🏽!!!

[@simonbru1]

I'm just starting this and was hesitant about certain exercises due to similar back issues. Thanks for giving me the confidence to try them.

[@williamtraynor3594]

This is awesome! I can’t wait to start this program for myself!! So happy you’re seeing so many improvements!!

[@michaelmusselwhite9907]

Damn good video. Got me ready to get the programs now!

[@kobalt77]

Great presentation, well done and thank you !

[@Mr-mopar]

Been doing this for a few weeks,,can only do about five ..very humbling

[@thiagocardieri828]

i am doing just like you! very good explanation! hope we both get strong knee

[@jmend2223]

Thank you Thiago! Appreciate the support, good luck to you and your journey.

[@lmc4964]

the weighted knee raise is an eye opener, saw an interesting variation, hold the knee above parallel for 20-30 seconds, not tried it yet but I think its one runners do

[@jmend2223]

I have to try that when I’m strong enough lol just raising my knee above parallel is hard enough right now.

[@samsmom400]

Subscribed! Thank you so much!

[@andygarvie5925]

About to begin dense so really appreciate your tips. Thanks 🙏

[@jmend2223]

No problem always glad to help. Good luck your going to see a lot of progress in this program. I will let you know some of the exercises are a little harder to progress or add weight to even 5 pounds or 1” increase will make the biggest difference. Let me know how it is going soon.

[@rojman4872]

Nice video and description. Thanks for documenting and sharing. And nice job, by the way.

[@jmend2223]

Thank you Rojman! Glad you enjoined it more on the way.

[@shakak123456]

O l km pj. J

[@JulesLife]

Nice! Just ordered my slantboard today as I'm about 8 weeks into ZERO and need to start prepping for DENSE.

[@jmend2223]

Yes! I’m so happy for you. I made that mistake and had to wait 2 weeks to get mine. My father n law build it for me.

[@JulesLife]

@@jmend2223 I’m done Zero this Friday and my slantboard still isn’t here 😅

[@jmend2223]

Damn that’s a long time for shipping. Hope you get it soon. Keep doing zero til it does

[@brendan9340]

Where did you get your slantboard from?

[@JulesLife]

@@brendan9340 Mr1nF1n1t1 or something like that.

[@lov2playtn]

Excellent very useful video!

[@nikolaj781]

The last one is good for streching low back. Just stay in low for some seconds. I dont know how y can get up with round back

[@TrishCanyon8]

Really great tutorial. Thank you.

[@lymedog3176]

Hey dude use a power rack and and bench...set up bench on side of the rack . Attach a heavy band(black or green ) to top of rack and put the loop over your head and under your arms.... it’ll help you on the positive return and you can progress to lighter band for your negative . As you get stronger , lighten the band till you don’t need them.... it’ll help you dramatically to progress to no band Nordic s!

[@jmend2223]

Yeah, I want to start doing that at the gym. Thank you for this! Great way to progress. I appreciate the tip!

[@User_ML907]

Thanks for breaking it down. Liked and subscribed

[@jmend2223]

Appreciate it Mustapha! No problem, if you need anything feel free to ask.

[@matheusbento3238]

Congrats, man! Awsome evolution

[@jmend2223]

Thank you so much. It’s been tough somethings. But my knees and back feel amazing!

[@keith606]

Didn’t see or hear any discussion of pushing and pulling of a sled/heavy object? Isn’t this exercise one of Ben’s most important? Is walking upstairs backwards a good substitute for ROKP?

[@jl8754]

Y'all can put the dumbell right over your knee for the leg raise. If your leg can fit lol. Kicking a bag is also great for hip flexors.

[@theinfjgoyim5508]

Looking at that thumb nail... Makes me think the GHM gives a better and harder angle. Your legs start at parallel so when your body reaches parallel you have full extension. It looks like you could not reach full extension in that pic.

[@mateusz3162]

Great you post it and good job but you are not doing strict jefferson curls at least as I was taught: you should keep weight as close to your legs as possible and curl your spine more starting with head to the chest move

[@jmend2223]

Thanks mateusz, I’m still learning the exercise. Thank you for the tips

[@nikitaw1982]

in a daniel vadnal video he increases heal flexibility by putting a kettlebell on his knee to get a deeper stretch at the heal to stop it coming up. if had someone u dont mind in ur personal space u could somehow get them to hold the kb on ur knee in lower half the squat...i guess thats if wanted to speed up the process. love ur set up. plus i have so much clutter in my garage lol.

[@jmend2223]

Thank you for that. I’m a big supporter of weighted stretching will have to try this next times. Yeah I mean garages don’t have to look pretty. Unless you have a fully stocked gym in there lol

[@AP-zo1ww]

what are the black squares used to elevate the slant board? I'm trying to get more height on mine. Looking for something cheap lol. The ones used at 1:22 for your 6 inch drop! Thanks!

[@jmend2223]

That is just a box with the stuff on top of a skateboard (I forgot what it’s called)

[@edwardaligonzalez123]

Thanks for sharing, 🧠💥💯💪🏽👍🏾

[@IsaiahChapter53isAboutJesus]

Gold mine; Thank you!

[@professorx4270]

Really great video!!

[@jmend2223]

Thank you @ProfessorX appreciate the feedback!

[@thatguygreg]

Great vid and congrats on the progress. I´ve been doing Zero for just under 2 months and I´m keen to move ahead with the dense program. Trouble is I have zero equipment at home and refuse to go to a gym while I have to wear a mask. Would be really helpful if you could share what equipment you have and use as you work through Dense. Thanks, and great progress.

[@jmend2223]

I understand. The mandates should be going away soon as well. I have a slant board and steps (both made by hand), bench I ordered on Amazon ($139), the most expensive thing is the adjustable dumbbells (power blocks $800). I recommend getting iron master or a dumbbell looking one so you can use the monkey foot to do the exercises in dense like leg raises, and hamstring curls. Let me know if this works for you.

[@3DHDcat]

Don't wear a mask, I never do and since I'm a bigger guy than them they don't say anything

[@thatstheguy07]

8 months later and these ridiculous mandates are still here. 😞

[@thatguygreg]

@@thatstheguy07 Two weeks to flatten the curve!

[@thatstheguy07]

@@thatguygreg lol. Fucking madness.

[@Mattchew2232]

Thanks for the detailed video! What were your sets and reps? And recommendations?

[@samsmom400]

Do i have to have a cellphone for the ATG program? I have a tablet and land-line.

[@danrockwell1883]

Great video

[@jmend2223]

Thanks Dan!

[@stevewalker121]

Great job man

[@jmend2223]

Thank you Steve!

[@saulc6701]

How did you eat during these programs? Any specific diet or macros you consumed? Thanks

[@Vhc706]

Is this program in any of his books? Or is the with the paid membership?

[@generalkeir5605]

Great hearing your experience. Well done! I’m ready to start my program. Your video helped.

[@nikiwilkinson3517]

What's that dumbbell weight thing that your using ? Not seen them before

[@thiagocardieri828]

hello again my friend! i am doing easy this training and felling great! but i cant by the program so i dont know what its like the dense part... i live i another country and the money here woth 5 x less than dollar and even more than euro so cant buy right now.... felling great and pain its almost gone, my leg fells bigger and harder than ever, i try to put a little weight on every exercise, very little but can you give some tips?

[@jmend2223]

@Thiago that is the goal to increase weight and get stronger. Sorry it took me forever to reply I didn’t see this. He’s day 1 lower hamstring curls 4x20 single leg calf raises 4x20 and weighted leg raises 4x20 atg squat 10x10 seated good morning 3x20 in 5 minutes Day 2 reverse step up 5x5 Nordic hamstring curls 5x5 reverse Nordic 3x6-10 Day 3 tibialis raises and FHL calf raises 1x100 in 5 minutes atg split squat 5x5. If you need help with exercises he puts them all on his channel.

[@thiagocardieri828]

@@jmend2223 thank you my friend! I am using some weight, i Will try to improve little by little! Amen!

[@gonkula]

Great progress. Would you mind elaborating how many weeks into the program were you when you recorded this video? Thanks!

[@jmend2223]

Sorry yes, the first is the first week the second is week 2-3 and the last is week 4-5. They all weren’t filmed on the same day. I did go through the zero program before just so you know. Hope this helps

[@thatstheguy07]

@@jmend2223 how long did you spend on zero?

[@angelogreco6443]

Hello, that’s some great work. Can you tell me how the dense program protocol works? I see that there’s 6 sessions, do you do one session per day?

[@SphinX_CS]

Did dense for you not include tibialis raises with a bar?

[@chriscrew4478]

As a pt you might have a bit of insight into this.... currently looking to build strength and muscle... looking for ways to incorporate this into a lifting program. Any thoughts or recommendations?

[@joaomiguelrighettosetti5580]

A tip to keep your heel down is to try raise your toes, like flexing your tibialis

[@jmend2223]

Thank you! What exercise is this tip for?

[@joaomiguelrighettosetti5580]

For the atg split squat , hahaha sorry I forgot to say it

[@jmend2223]

No problem, thank you for the tip!

[@matts9474]

keep it up mate!

[@jmend2223]

Thank you Matt

[@erichill5328]

Hello, Did you build your slant board and 6” box?

[@seansyddall7950]

The box you are doing reverse step ups on, is it at 45*? Where did you buy it?

[@jmend2223]

Yes it is. Sorry no I had it built by my father-n-law lol. There is a website named the slant board guy. Ben uses all of his products from what I believe.

[@nikitaw1982]

Heel taps, hip doesn't seem too stable which could be causing the pain. More hip stuff or just touch a wall?

[@jmend2223]

Sorry I can’t exactly say, if your feeling pain in your hips when doing the exercise. I would get it checked. If it’s unstable I did use the wall something when my balance wasn’t the best. Ben believes the VMO muscle also helps balance so that could be a weakness as well.

[@nathanhatzfeld7635]

What routines are you doing now?

[@GlenGGonsalves]

Thanks for the great video! Can you cancel your “knees over toes”contract at any time? Or is it annual? I want to try it but don’t want to be locked into a year contract. Thanks!

[@Jiraiya23]

it's monthly, I originally got it just to get the info then immediately quit but so far I actually think the coaching on your form and being able to send questions is pretty valuable

[@GlenGGonsalves]

Thanks! Monthly is fair. I just didn’t want to get locked into a year and use it for two weeks.😂 Keep up the great work.

[@jmend2223]

Thank you! @jiraiya23

[@marcussomadjaja1433]

Hey man, thanks for the video! Did you do the QL exercise? How did you feel and how did you progress on them?

[@jmend2223]

I tried the standing version but the 45 degree bench is so much better. All you do is add weight when you can do 12 on each side with good form

[@hamzak8716]

Where do you find the zero program? i’m very interested

[@henrickbouche4795]

Great content budy ! Writing from France 🇫🇷 ! So keep going .. I started the atg’s exercises on my own since 1 month, will you recommand to subscribe the program from knees over toes guy ?

[@jmend2223]

Yes, I would. There are some many little details and my coach is great! To be honest you can do it for a month learn what you need to do and cancel. I have been on the program for about 16-18 weeks. If you want a more in-depth review I have a whole video on zero the first program. If you have a no knee pain, I l believe you can start right away with dense

[@hamadalmehrizi6078]

Thanks for the vid man, i also had the same issue with bending the hips first it’s annoying because i cant seem to bend my knees first. Any tips?

[@jmend2223]

Honestly it’s awkward but pretending your doing the kot squat for half a second then squat down. Hope this helps

[@soshalconstruct5463]

When you bend the knees, allow your shoulders and head to move back a little too maintain center of gravity. You should be able to start descending this way. After you go down a little bit you will have to bend the hips and be aware the balance is a little awkward at first.

[@RunnersRunning]

Thanks Reallyhelpful

[@mattmacdonald1201]

I’ve also had a ruptured disc in my low back and am wary of this movement. Currently 6 weeks into the zero program. Did you add these in during zero, or wait until dense?

[@jmend2223]

Wait til dense the progressions will make sense. Talk to your coach and see if you can already start dense. Be careful, your back will start feeling so great you might forget about your back injury!!😁

[@noahchriss8158]

Any updates? It’s been 6 months now so are you in standards? How’s it going?

[@jmend2223]

Thank you for checking on me, I really appreciate it. After a year of zero and dense I took a break to get into more athletic training with PJF performance. The knees are feeling great and I’m running, sprinting,jumping playing basketball with a little knee soreness but that’s is only every once in a while 99.9% better then before. How are you doing?

[@noahchriss8158]

@@jmend2223 I’m about to start my first week of dense. What’s PJF performance? Also I thought that Kneesovertoes standards helped a lot with athletic performance

[@jmend2223]

@@noahchriss8158 they do but it’s more about being able to do more athletic things, yes getting stronger always helps with athleticism but training with jumping, running, explosive movement are always more specific to athleticism. I could train this way without atg, I’ll get back on atg after a couple months of this.

[@ThePetieProject]

@@jmend2223 what pjf program did you transition into after atg? Did you have any pain during transition?

[@79code]

Very nice. Qxn does the program go level zero to dense to stds or is it level zero to standards to dense?

[@jmend2223]

Thanks Tony. The order is zero dense then standards but if you don’t have knee pain they would probably start you with dense all you have to do is ask your coach.

[@LaSaCoD]

nice vid bro, how many sets and days per week for those exercises?

[@jmend2223]

I do it every day, he has it upper and lower days for about 45 minutes of workouts or you can do Fullbody (combining both days into one) for 3x week for around 1:30-1:45 hours per workout. I choose the less time easier for me and the sets vary from 3,5,10 sets. For example the step downs, the split squats and the Atg squat are 5-10 sets at least 3 if your busy. Nordics are 5 sets of 5 3 if your busy. The seated good morning are 40 reps under 5 minutes, can take as many breaks as you need. Leg raises are 3 sets of 15-20. And the Jefferson curls are 3 sets of 10. There are more exercises I just didn’t record all of them. I will have more in the future.

[@BluegillGreg]

On the ATG Squat sometimes you're higher on the wedge and sometimes the front of your foot is on the floor. Is this a regression/progression? How does it affect the lift? Thanks for this video.

[@jmend2223]

Yes the higher your foot is the less Bodyweight you up on it. So when you work your way from ex. 12” the. 10” box or step there is going to be more weight shifted on the front foot. Does that make sense?

[@Jacob-hd8uh]

How did you make you slant board?

[@giovane1746]

did you make the slant boards or did you buy them?

[@jmend2223]

It was made, I’m not handy at all lol. So my father in law made both of them.

[@nikitaw1982]

how did u divide ur workouts between home and gym? was that designed in ur program?

[@jmend2223]

I just bring my slant board to work when I need it. I’m a personal trainer so sometimes I have a break between clients or I have a busy day and I’ll do the workout at home. But if you want to do the workouts at a gym all you need is the slant board every gym usually has the steps or boxes you need. Hope this helps

[@nikitaw1982]

@@jmend2223 thank you. i visited a few gyms to see if they had an s-force Matrix. I also asked if they had any personal trainers that tauht or coached this method...went to 3 and none knew who he was. Are u thinking of teaching the exerciese etc as something u teach? I have tall flabby male 20 something who walks alot but can't do 5 pushups and no chance of his torso and thighs flat...I want him to do it with me direct from the website and we go halves in cost.

[@jmend2223]

@Nikita Webber I’m sorry I don’t understand what you mean. After you said there were no trainers that knew the system available in your area.

[@nikitaw1982]

@@jmend2223 thank you. Im thinking of doing the course with my flat mate but he also wants to join a gym, im not that happy with my gym. Im wondering if teaching the system becoming a trend for PTs as we would prefer a local PT teaching us over doing it online. If u were becoming cirtified maybe other PTs are too.

[@jmend2223]

Oh okay, yeah there are some trainers learning from them. I think you contact the atg mentor on Instagram he might have an answer if someone is available near you.

[@medusasub]

Awesone. Thanks

[@AlanosaurusRex]

Nice work! Next progression -> ditch the shoes!

[@jmend2223]

Yes, I will be doing that soon. Thank you for the support!

[@mikeshimer9912]

Great video. Half way through zero. Looking forward to dense!

[@jmend2223]

Congrats, keep it up the things you do (strength and the mobility) in zero will carry over great to dense. 💪🏼💪🏼

[@miamiking001]

Hi, also on dense but have had some different pains throughout the programs because I was already injured when I started. You mentioned you warm up more before to avoid pain, what exercise do your warm ups include? ROKP?

[@jmend2223]

I just do ROKP. If I need to I warm up I do the regressions of the first exercise

[@Jay-uz1gx]

Can someone list the reps and sets

[@jmend2223]

The reverse step ups are 10x10 set on one side every minute Split squat was 5x5 set on both sides every minute Atg squats 10x10 set every minute Nordic hamstring curls 5x5 set every minute Seated good mornings 40 reps with 5 minutes Single leg raises 3x20 Jefferson curl 3x10 Hope this helps, let me know if you need anything else!

[@Chavanun555]

So you bought the slantboards?

[@jmend2223]

No I had my father n law build it. But if you can’t (like me). The slant board guy is a great choice.

[@Chavanun555]

@@jmend2223 i see thanks for the reply

[@jmend2223]

Your welcome. If you need anything else let me know.

[@Chavanun555]

@@jmend2223 how is your knee now? Do you feel pain when u touch the tendon under the knee cap?

[@jmend2223]

@@Chavanun555 pain is gone, after leg workouts or playing a few games of basketball. Now I’m finishing up dense to be even more protected and athletic

[@thiagocardieri828]

how many reps you do for lower back ?

[@jmend2223]

3 x10 for the Jefferson curls and 40 reps in 5 minutes for the seated good mornings

[@thiagocardieri828]

@@jmend2223 thank you

[@jmend2223]

Your welcome, do you need anything else?

[@thiagocardieri828]

@@jmend2223 not for now! Thank you

[@jmend2223]

No problem, good luck on your knee journey!

[@bigwilfybear5894]

How many times a week did you do this

[@jmend2223]

It’s a 5x week program

[@bigwilfybear5894]

@@jmend2223 of the same exercises

[@jmend2223]

@@bigwilfybear5894 no I didn’t record every workout but each exercise you saw I would only do 1x week with upper body 2 days out of the week.

[@jmend2223]

@@bigwilfybear5894 I’m comfortable giving out his program for zero because he basically gives it out him self. With dense that is his program. I recommend you try it out should still be under $30 for the first month.

[@TheProchargedmopar]

👍

[@Penland1234]

What the fuck dude this is Grandma exercises. Except the hamstring curls because it is a neglected muscle to begin with. I am 34 years old. Don't ever load good mornings. It fucked with my lower back. I do backward walk hikes up lake dams and get Vitamin D from the sun too. I like the Jefferson curl. I might check out the leg raises. I like putting a heavy chain on my toes and doing leg raises on the ground.

[@jmend2223]

Yeah I understand they look simple but for me I couldn’t do atg split squats on a box without knee pain. The seated good morning is something else I’d highly recommend looking for into it.

[@Penland1234]

@@jmend2223 It was when I put the EZ curl bar on my upper back and did it standing,never again. Deadlifts never again.

[@nikolaj781]

Uear its scary

[@jr-ik2mo]

Check out Charles Poliquin techniques the founder of these techniques. He’s trained over 800 Olympic athletes. This guy Ben is an imposter. RIP Poliquin

[@SkipinlLA]

Great video

[@jmend2223]

@SkipinlLA Thank you glad you enjoyed it. Let me know if you need anything!