The 10 Mobility Exercises I’ve Done Most Over The Past 10 Years

[@pobdionne]

1. ATG split squat 00:40 2. Seated good morning 04:30 3. Romanian deadlift 09:00 4. Incline back extension 13:37 5. Pancake cable row 15:42 6. Pigeon stretch/back extension 18:37 7. Couch stretch 22:30 8. Calf raise 27:15 9. Tibialis 28:22 10. Seated calf raise 29:51

[@toonybg]

May you please put timestamps also please😊

[@TheKneesovertoesguy]

🙏🫡

[@Whocares-z6v]

Jeez u are lazy​@@toonybg

[@Fitness_1349]

Is there a video of the knee routine? I'm trying to put together a routine to fix my knee and I want to get it right.

[@eng.miroslavmanahilov1944]

@@TheKneesovertoesguy , hello, Ben. Can I play basketball with flossed knees? Or it is not a good idea?

[@Avatar711Wizard]

Brilliant Brilliant Brilliant Brilliant. ATG in all schools in all sports clubs in all physio programs in all nursing homes. ATG everywhere. Let's go.

[@TheKneesovertoesguy]

Really appreciate it🫡🙏

[@AlbinSahovic]

Preach

[@azcorazon844]

Those seated pancake stretches have really increased my overall length and girth. Thanks ATG

[@azcorazon844]

DID YOU SERIOUSLY JUST TELL FERNANDO TO SQUEEZE YOUR GLUTES BRO

[@wwrubson31888]

Amen to that 💯%🔥

[@pfy76571]

Thank you SO much for being generous and making these available to us.

[@TheKneesovertoesguy]

You are welcome!

[@bryanpratico4173]

Ben is the shit. His enthusiasm is infectious! Look at his clients, his trainers, his business. Guy is living his truth. Love it

[@TheKneesovertoesguy]

Really appreciate that! Thank you so much🫡

[@wichinv]

I have showed & recommended your videos to so many people, I am so thankful for your work, passion and dedication! Here in Mexico a lot of people don't have the access to your videos and this knowledge is crucial for a lot of athletes that want to reach high levels. I just shared your videos to Roy Rojo's father, a mexican kid that is just 15 years old and very promising basketball player (one of two mexicans currently at NBA official academy in San Luis Potosi, Mexico). Looks like Roy is having KNEE issues, well hopefully not anymore thanks to YOU! Lots of love from Mexico, brother!

[@TheKneesovertoesguy]

Wow! Thank you so much for sharing! I hope he learns this and has a wonderful career! 🙏

[@TheFISHINGbros89]

So incredibly helpful... I was introduced to ATG about a year and half ago after meniscus repair surgery for my knee (it's not really a repair but a trimming of the meniscus). My knee still hurt 6 months later walking down stairs but ATG has helped not only my knee but my entire body feels great! Thank you Ben and your entire ATG team :).

[@TheKneesovertoesguy]

Wow awesome! Thank you so much, and well done!

[@kristianlovealot]

What specific exercises helped you the most to recover from pain?

[@happinessyogateacher]

Clear tips are super valuable and crazy practical, these guys aren’t regurgitating BS out of some antiquated Kinesiology book textbook.. they are disciples of enlightened experience layers upon excellent education. Thank you! :-)

[@TheKneesovertoesguy]

Wow!!!! Thank you for the kind comment

[@dvonmartin1647]

This is a heaven sent video for me right now. I have been struggling with my back, old sports injuries, and sitting at a desk! Thank you!

[@TheKneesovertoesguy]

This can be gold for you!

[@grandpied]

This guy is really good he is gold. I can see by the way he moves and reacts to his surroundings he's a real all-round athlete. It's almost as if he's combining yoga with strength training some sort of hybrid creating both internal and external strength along with flexibility and/or mobility.

[@johnhenderson8149]

Has there ever been anyone better or more helpful and honest?..... truly thats a daft question.lo.

[@TheKneesovertoesguy]

Really appreciate you!

[@jasonarntz541]

Love these long form videos! keep them coming!

[@TheKneesovertoesguy]

Glad you like them!

[@lourdesjoseph9988]

So helpful have been such a fan to your ATG EXCERCISES..so blessed ..as a 62 years sugery recommended but refuse hopefully better life with no pain killers and restoration in progress..thanks again ..love from melbourne❤

[@TheKneesovertoesguy]

Wow! That’s great and rooting for you!!

[@zymap]

Life changing knowledge, I'm so happy I discovered your stuff while researching how to fix my ankle. I'll be doing these exercises for the rest of my life ❤

[@TheKneesovertoesguy]

Awesome! You got this!

[@bethra.flowers]

❤❤❤ I am so greatful for your investment of encouragement in my fitness journey as a 50 year old female reversing metabolic disease. I began getting serious about strength training in 2021 (@ age 47) and started practicing ATG exercises. They have made a huge difference in my current capacity. THANK YOU SOOO MUCH!

[@TheKneesovertoesguy]

So happy to hear that! Thanks for sharing!

[@Chollanger148-pv8jp]

Ray Peat ftw

[@Luziagz]

Thank you! I've been having ankle and knee problems and I totally get what you say how these things affect you emotionally. Your exercises are making a difference in my life.

[@TheKneesovertoesguy]

So happy to hear that! Keep it up!

[@Luziagz]

@@TheKneesovertoesguy Thank you! I was already doing some of your exercises, but some of the new ones in this video are exactly what I needed to complete my programme. ❤️

[@ignaciodegeyter1]

I love how you guys are genuinely excited to share everything you know to help people.

[@TheKneesovertoesguy]

Thank you so much!

[@charlenefeldkamp966]

Thank you so much for ATG. I'm fairly new to it but these exercises have already made a difference in my mobility. Your explanations are perfect, and help me move to the next level. At 60, i have a lifetime of injuries and bad joints to strengthen and flex.

[@TheKneesovertoesguy]

So happy for you and glad these have made a difference! Keep it up🫡🙏

[@jonnelson6799]

I feel like I benefit the most from these simple yet super informative videos the both of you roll out. Thanks a million!

[@TheKneesovertoesguy]

So happy to hear that! Thank you!

[@kirankumar5056]

Great work on these type of videos❤️

[@TheKneesovertoesguy]

Thank you so much!

[@Mma-basement-215]

ATG is legit full range of motion and your full body flexibility is so important to mobility and your strength and explosiveness power everything these dudes are super smart

[@TheKneesovertoesguy]

Glad you find this helpful! Thank you!

[@carajames4032]

Truly a wonderful video. I’m waiting for my diagnosis, but I will definitely be following these exercises and your channel forever. ❤

[@TheKneesovertoesguy]

You got this🫡

[@claudpirros1321]

Thank you so much your videos are so helpful for my tight body . My mobility needs work

[@TheKneesovertoesguy]

You're so welcome!

[@tombstone7577]

Im going to use a couple of these tomorrow at training. Gratitude Ben 🤸‍♀Your advice - life changer for my knee.

[@TheKneesovertoesguy]

That’s awesome! Thank you!

[@ninjashhh8344]

That was a great tag team delivery. Thanks guys 💪😎🙏

[@TheKneesovertoesguy]

Means a lot!!! 👊🙏

[@proddreamatnight]

Your lower body mobility + shoulder routine video is something I've been doing for the past 4 months that has completely skyrocketed my lifts. I don't think my hips would be as able as they are now if it weren't for you & your team, major shoutout

[@TheKneesovertoesguy]

That’s incredible! Keep it up!

[@aasirhasan5069]

Same type of video for upper body please! Incredibly helpful 😊

[@TheKneesovertoesguy]

Glad you found this helpful! For the upper body, for the upper body you can find some of the standards I use in this article: www.atgonlinecoaching.com/articles/my-23-physical-standards

[@zerrodefex]

Good point about the straps, stop leaving gains in your target muscle on the table because you're worried about your grip. There are better ways to grow your grip. I initially fell for the "if you use straps you're a wimp and your grip won't grow" rhetoric and it got me tendonitis in both elbows and small legs because I had to quit deadlifting for months to heal my arms. Strap up and use weight that actually challenges your target muscles instead of turning every pull movement into a forearm exercise.

[@TheKneesovertoesguy]

🙏🫡

[@bbraithwaite772]

Never thought about that w using straps, I have always seen them as a crutch

[@Crakinator]

Nah I’d grip

[@nouhorni3229]

Put them on when your grip begins to fail, don't use them as a crutch for every movement. That's what people mean.

[@kevincafaro8846]

thanks for all the tips. I really appreciate how you communicate loudly do these moves safley. do what's good for you. and pointing out correct form.

[@TheKneesovertoesguy]

You are so welcome! Glad this helps!

[@loredoryan]

I have to say because of these exercises, I no longer have low back pain, I can run with no knee pain and my low back issues was causing me to have stomach issues/ digestive issues and now it’s literally gone🙏… thank you for this 🙏

[@TheKneesovertoesguy]

That is incredible! Keep it up🫡

[@tantalising]

Love your work Ben and Fernando. You guys are so inspirational. Thank you for another great informative video ❤

[@TheKneesovertoesguy]

Our pleasure!

[@BeeGeeTee]

Really brilliant! My goal is to get back into dance and achieve powerful leaps and jumps. This is definitely going to help. Thank you!

[@TheKneesovertoesguy]

That’s awesome! Keep us posted🙏🫡

[@GMoneyXL1969]

The legs are the limbs furtherest from the heart. With my condition of edema, this is great for lower body movement, flexibility, and blood flow especially the hamstrings. An area that most people will neglect. Thank you ATG.

[@TheKneesovertoesguy]

Way to go!

[@ronhilton2255]

Its amazing what you've done & your sharing of information. It's Disappointing its Not Mainstream because of the overall benefit to societal health instead of Corporate Profit or the "Healthcare" "System"!

[@TheKneesovertoesguy]

Appreciate your support! Thank you🙏🙏🙏

[@shinobi339]

Thanks for the info!! Patrick the enthusiasm you have for your job is amazing keep it up man

[@TheKneesovertoesguy]

Really appreciate that!

[@stephannaviavalencia8617]

This is awesome content Ben, can't thank you enough 🙏🏽🙏🏽🙏🏽🙏🏽

[@TheKneesovertoesguy]

My pleasure! Glad you enjoy it!

[@scooter1x]

thanks for everything you are helping a lot of people including me

[@TheKneesovertoesguy]

Happy to help!

[@mistabeast90]

These videos have changed my life! Years of bad knees because of running with bad mechanics is being reversed in real time. I am not exaggerating! My mobility, athleticism and explosiveness significantly improved over the last 3 months! Thank you Ben, don't stop what you are doing. Having haters means you are doing something very right!

[@TheKneesovertoesguy]

Makes my day! Well done and thank you so much!

[@wwrubson31888]

Amen to that 💯 %

[@tomekhome]

that couch and pankake stretch felt so good, already made my day much better.

[@TheKneesovertoesguy]

So happy to hear that!

[@AnaSimental-t4w]

Love your teaching techniques, thank

[@TheKneesovertoesguy]

You are so welcome!

[@LouisLuzuka]

Need this in my life, grateful ❤

[@TheKneesovertoesguy]

🫡🙏

[@patriciadonnelly3138]

This was really awesome. I am 72 and train with a group online and send form videos for corrections. Heavy weights for my age and now into negative work which has caused some issues. The hardest thing for me is to get in the mobility work and I see now how important it is. I will be trying some of these once I can figure out how to incorporate them as I am in a 5 day lifting schedule 10 weeks in a cut and a bit sore and tired! And I just started taking EAAS (awful taste) and creatine has been a game changer for me. Thanks for the content!!

[@TheKneesovertoesguy]

Glad this could help and great work! Keep us posted if you have any questions! These can be great supplements to your training🫡

[@anders9603]

Thanks for all you do. Fantastic stuff!

[@TheKneesovertoesguy]

My pleasure!

[@BhojrajoO]

Thank you very much 🙏💐

[@TheKneesovertoesguy]

You're welcome!

[@mckay7484m]

I am working on the split squats and tib raises to rehab my knees I dislocated and broke my left knee cap. I fought to 119 to 120 in under a year and these exercises do not hurt as much as other ones. thanks for allowing for easy access when people can't afford the plans.

[@TheKneesovertoesguy]

Happy to help! Keep it up!

[@qexus1501]

Great Video, but I am still wondering how many reps I should do for each exercise in general. Especially for the ones that are more on the stretching side.

[@TheKneesovertoesguy]

This will all be laid out in our programs as every movement here varies.

[@rochellet7303]

Great and helpful video! I'm on my second 30th birthday (still struggling with that 6 number! 😂) and I really appreciate and use your content (and seeing your mom!) My knees are still sore (working up to sprinting) but getting better when I'm consistent. Thank you!

[@TheKneesovertoesguy]

Glad you found this helpful! You got this’. Checkout this knee formula: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro Has gotten many back to sprinting!

[@Squatch34]

This is just a God send… thanks guys and thank u Lord for sending us these two

[@TheKneesovertoesguy]

🙏🙏🙏

[@Luxxroy]

This video was amazing! It would be killer to get an upper body version of this video to bullet proof head to toe! Keep up the great work fellas!

[@TheKneesovertoesguy]

Movements for the upper body that work well include incline dumbbell bench press and the cross bench pullover🫡

[@jtrad3z]

people think im crazy the amount i talk about this guy now lol... pure gold.. coming off 2 acl knee reconstructions, im going to dunk in my 30s just because... love it! thank you

[@TheKneesovertoesguy]

That is an amazing goal! Keep me posted🫡

[@christophalcmeonides8537]

Brilliant Really ! Prob. the bast av ALL your great vids Than you both THANKS

[@TheKneesovertoesguy]

Glad you enjoyed it

[@carmenberumen7529]

I'm a waitress of 38 years I have a torn meniscus on my right 🦵 leg it looks on me and it's very painful when I bend my knee . 😢 I`m 55 years old now and I'm very scared whats going to happen to me . I can't work I might go on disability I have to pay rent and bills . I'm now resting my leg hope that I could do your exercise and be like your mom as this grandma could keep up with the grandkids . I just want my mobility back and not fall into a depression and I also don't want to get surgery as well 😢 Thank you for everything you do keep giving us the info that we need to know and maybe one day I will be able to do the stretches to get my legs stronger . 💪

[@TheKneesovertoesguy]

Rooting for you and wishing the best! Here is my approach to knee ability and the formula that has helped thousands with meniscus issues: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro I would also look into knee flossing which has been my number 1 tool for the knees: My #1 Knee Treatment Recommendation Over The Past 10 Years & How to Do It Yourself kzbin.info/www/bejne/b5yYgH-nh992mNk

[@lizz7162]

Thank you from South Africa

[@TheKneesovertoesguy]

🙏🫡

[@AndreS_22246]

Thanks very much gentlemen! Much appreciated 🙏

[@TheKneesovertoesguy]

Our pleasure!

[@carmenlopez6783]

So grateful for this channel, your videos have helped me so much👏🏽💚🦾

[@TheKneesovertoesguy]

Thank you! I’m so happy to hear that 🙏❤️

[@PaulaDTozer]

Strength training through flexibility! Love this approach and this combo! It is a mobility game changer. My challenge is definitely flexibility. I’m inspired!

[@TheKneesovertoesguy]

Happy to hear this!

[@homegrowngnome]

Amazing video. Literally free advice to live longer and stronger. Cheers.

[@TheKneesovertoesguy]

Glad you liked it!

[@gnomyzeta7608]

Can these exercices help with combat sports mobility/flexibility?

[@TheKneesovertoesguy]

Definitely!

[@MichealDavis-o8w]

Thank you for all your advice it has helped a lot. I just struggle doing atg split squats. Hoping my toe box will open up more soon but not worth the risk of injury.

[@TheKneesovertoesguy]

Gotcha! Happy to help! The big toe stretch can be a gem for opening up that mobility!

[@Under510]

Amazing work here! Thanks for sharing👍

[@TheKneesovertoesguy]

Appreciate the support! Thank you!

[@Gwreeves92]

Simply life changing.

[@TheKneesovertoesguy]

🙏🙏🙏

[@sonpois]

Will always support you guys! By liking and talking about your life-changing methods ❤ Just found out ATG means ass-to-grass! Bad-ass…to grass

[@TheKneesovertoesguy]

Really appreciate it!

[@IMTruelyBlessed]

I absolutely love this video.

[@TheKneesovertoesguy]

Thank you!

[@twobraincells4364]

Thanks, I can't wait to have strong knees again. Looking forward to focusing on lower body after I fix upper body.

[@TheKneesovertoesguy]

Awesome! 👊🙏

[@sarahdawson975]

Thank you so much! I've had knee pain all year and worked with a trainer to fix it. Got about 3 weeks of pain-free living before I started feeling pain again. Watched this video two days ago and decided to do these in the order shown yesterday. Today my glutes, hamstrings, and calves are sore but my knees are feeling a bit better! Once my knees can handle it, I'll add in the ATG squat but not there yet. Questions : Is this sequence okay to do as is? Or is there a better order if we make this our lower body workout? Also how many times a week? You said two for maintenance but if we're building strength?

[@TheKneesovertoesguy]

All of these in one workout can be a lot. You can certainly spread this out over the course of a week and find what works well for you. 1-3x a week should work great!

[@magicrubinny5764]

I love the video. Thank you both for sharing your wisdom :D

[@TheKneesovertoesguy]

Glad you enjoyed it!

[@inceptionbjj]

These guys are the real MVPs

[@TheKneesovertoesguy]

Thank you!

[@angus9541]

Legendary video. Can you do a video on anterior pelvic tilt. Some of these help for sure

[@TheKneesovertoesguy]

The ATG Split Squat has helped many with that issue!

[@111AdamP]

Thanks Ben. I appreciate the video and you have done so much to help me improve my mobility. A question that i have is what is the intention while preforming seated good mornings? Do you push through the heels in the concentric phase? What should i be focusing on mentally? Thanks again for all that you do.

[@TheKneesovertoesguy]

You can push the through the whole foot. I would checkout this seated goodmorning form breakdown: How to Lengthen Your Adductors & Strengthen Your Lower Back: The ATG Seated Goodmorning Standard kzbin.info/www/bejne/jaPQdalrfrloqNk

[@marcyjackson7577]

That was SO helpful looking forward to seeing the app! I am pretty flexible can do a ATG squat (no added weights) at 56 but my right knee is getting bad and I run a farmers market with a lot of lifting and bending so I really need this!

[@TheKneesovertoesguy]

Would love to help! App can be found on the app store: ATG Online Coaching and our site is atgonlinecoaching.com Would also checkout my knee approach here: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro

[@marcyjackson7577]

@@TheKneesovertoesguy Thank you, I plan to do that!

[@eng.miroslavmanahilov1944]

Thank you, Ben and team!

[@TheKneesovertoesguy]

Our pleasure!

[@johnbonham617]

Awesome! Thanks.

[@TheKneesovertoesguy]

You're welcome!

[@ruben8114]

Legends!! Just started the knee ability zero 🙌🏻. Loving it 💪🏻

[@TheKneesovertoesguy]

Great to hear!

[@TheEdvinas694]

Id love to see a version of this for the upper side arms elbows shoulders ect, great video !

[@TheKneesovertoesguy]

Have some great elbow and shoulder protocols which will address this! Can find some gems here: 7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine) kzbin.info/www/bejne/pZ7YcqeJbN-Cl5I

[@adamlake9507]

6:50 I’ve signed up and cancelled my atg sub twice (just have to save some cash) and I’d sign up again in a heartbeat. I was a very happy client. Oh, and I don’t know everything, obviously, but I was a trainer for almost 18 years, training for 27

[@TheKneesovertoesguy]

Totally understand and we appreciate your support! Glad the coaching went well for you🫡

[@anettepuskas9720]

you guys are amazing.

[@TheKneesovertoesguy]

Thank you!

[@therealbullblonky]

Shows video of mom wearing same clothes he is wearing. Epic! Great videos amigos!

[@TheKneesovertoesguy]

Thank you!!

[@freelancer-st4yc]

Very amazing dude, full back bridges are also great for stretching quads and hip flexors while also increasing upper body mobility

[@TheKneesovertoesguy]

🙏🙏🙏

[@Iconic3509]

Hi guys ! Thanks so much for this great tutorial! It seems that whatever exercise is good for the lower back is the one that hurts it the most and is risky for injury . The regular barbell or even trap bar deadlift always kills my back and they are suppose to be the easier ones . A stiff legged deadlift is frightening to think of doing . I had some of the worst herniated discs in the lumbar area just from trying to put my shoe on or pick something off the floor . Im a lifetime lifter as well (50 years old currently ) but also work in construction . I cant imagine doing that benched good morning . Do you think I just push past any discomfort and it will get easier ? Any advice is appreciated.

[@TheKneesovertoesguy]

This will give you more detailed advice for the lower back. I hope it helps! 🙏 Lower Back Mini-Mastery-Class kzbin.info/www/bejne/emqagmpurph3esU

[@ThaKKatt]

dude imagine if my university rec center had even 20 square feet of ATG stuff instead of 40 power racks with incline benches and a a few cable complexes

[@TheKneesovertoesguy]

That would be awesome. Slow and steady, we will do our small part to help the overall fitness community. 🫡

[@zentzu4003]

Your flexibility is insane, love your training philosophy I’m curious what’s your views on the single leg airplane RDL; with rotation on the hips etc to me this movement feels amazing for my hips

[@TheKneesovertoesguy]

Thank you so much! I think of what I do as a framework. So while I don’t personally do that exercise, I still think it’s great stuff 👍🤝 - reminds me of RDL and Piriformis push-up, which I just prefer to do separately

[@zentzu4003]

@@TheKneesovertoesguy Thanks for the feedback! Honestly, your training philosophy has changed the game for me. The ATG squat alone was something I never tried and immediatedly it changed things for me, I can see everyone doing it within the next decades. Keep up the goodwork, I'm excited to see what else you discover

[@Spectre-m6b]

UPPER BODY VERSION PLEASE! thank you so much

[@TheKneesovertoesguy]

Pullovers and incline dumbbell bench are probably two of my favorite and mentioned in my standards article here: www.atgonlinecoaching.com/articles/my-23-physical-standards

[@MrEliavalentini]

Would you advice to do the ATG split squat with a balance board once mastered it? Thanks for sharing your knowledge! Really valuable and worked quite nicely for me so far!

[@TheKneesovertoesguy]

I don’t use this, but it can be a tool you may use if you want to. A progression we like using is back foot elevation and still mastering the range of motion.

[@kalwija]

Great training stuff!

[@TheKneesovertoesguy]

Thanks!

[@lukaseichinger2332]

Thank you!!!

[@TheKneesovertoesguy]

You're welcome!

[@longhairmullet]

Might mention the dynamics behind loading movements with a flat back vs rounded back stretch. One holds the diaphragm area really ridged strengthening core muscles other allows it to be soft and lengthen, then pull tight on the way back up into extension.

[@TheKneesovertoesguy]

Good point! Thanks for sharing!

[@vanessadelgadoelias]

Hi Ben! Thank you so much for this informative video!! You are one of the few that I actually trust!! How would I incorporate these mobility exercises into my current workout routine? I currently use dumbbells and bands for a variety of exercises and am just unsure of how to incorporate mobility in my routine.

[@TheKneesovertoesguy]

The exercises are more science… but the scheduling of them is more art. I break them up into fully body routines, going from ankle to knee to hip to spine to upper body. My page has some routines you can browse, such as this one: kzbin.info/www/bejne/hnzZZoZ6eM2fptEsi=PNOhA2lmPRf0Bq0c

[@vanessadelgadoelias]

@@TheKneesovertoesguy thank you Ben!!

[@mandcbruce]

I was looking for a leg workout bc my lower body is weak from herniated disc. I have to be super careful when i strengthen my lower body or my lower back starts talking to me. This felt great!

[@TheKneesovertoesguy]

Glad this could work well! Way to go!

[@DavidMartin04]

Wow, I thought I was a unique case for my left knee popping in and out of place. It's comforting to know many other people have gone through the same problem as me and there's an exercise to help it! By the way, is their any atg exercises to help with your wrist? My left wrist is weaker than my right so just wondering 👍

[@TheKneesovertoesguy]

Glad you could find this helpful! Also here is my wrist routine: 8-Step Wrist & Elbow Protocol kzbin.info/www/bejne/sGfKhoGFe85pgpo

[@sboyer85]

Just starting my journey with ATG techniques and have already noticed a difference. To continue my work, I’m wondering if there are banded options for some of the shoulder exercises. I mostly do outdoor calisthenics and am looking for non-gym options. It’s difficult to imagine bands working through the same range of motion for the (1) rotator cuff and (2) Y trap raise thingies on hyperextension rack. Maybe a solid next video (if there’s isn’t already) could be non-gym options to incrementally add load/resistance for the top 10+ exercises

[@TheKneesovertoesguy]

Would definitely checkout this video: kzbin.info/www/bejne/fZTThXivdrZ7g8ksi=f37p1gcnHcrUI5QH Covers some zero equipment and banded options🫡

[@Slikkslakk]

Is backwards walking up a steep hill equivalent or at least close to sled walking backwards?

[@TheKneesovertoesguy]

Worth a shot! 👊

[@Slikkslakk]

@@TheKneesovertoesguy and of course I meant walking up the hill backwards 💪🏽

[@JulienKozak]

Oh my, yes it is! It’s been my favorite way to rehab so far versus a treadmill or sled, which are also great of course, but this is simplest and feels most natural to me. Find just the right grade and length of hill so that you can feel destroyed after 5 sets. Thats what I do and my knee is beginning to feel great. Switchback on the way down so you’re not going too steeply downward and repeat.

[@jayfitjordan]

I've never done the couch stretch the way Fern showed in this video. Should we do it with our back against the wall half the time, then get deep into the bottom of the split squat the other half? Should we consider it two different couch stretches, or go between the dip hip stretch to the deep quad stretch within the same set as pulses? Thank you for the great video!

[@TheKneesovertoesguy]

Due to the ATG split squat stretching in that same manner, I just use the couch stretch as shown in this form video: kzbin.info/www/bejne/m6vNln2cnr6fitUsi=CJ4MxLWRhCw6bewR - and by that same reasoning, yes you could absolutely add the lunging style of couch stretch, within the same set, or separately.

[@HappyWifeLife7]

Thanks!!!!🎉

[@TheKneesovertoesguy]

You are welcome!

[@teopap6528]

Thank you for sharing your knowledge. Do you think the zercher deadlift can fit in those exercises as well ?

[@TheKneesovertoesguy]

If you like using that movement that’s awesome! I don’t personally use it, and find the back extension does a great job!

[@teopap6528]

Thank for your response and for all the content one more time :)

[@jjgardner3]

Thanks for the channel ! Quick question, any specific stretch to combat planter fasciitis ?

[@TheKneesovertoesguy]

Big Toe Stretch and Backwards Walking both work great!

[@dalewalters357]

👍👊Thank you!

[@TheKneesovertoesguy]

You are welcome!

[@LxGorz]

Incredible video once again! Have been focusing on hip mobility because i have a frontal hip/ rectus femoris problem (soccer player). The atg split squat brings great results, but my ankles have terrible flexibility. They are the limiting factor for me getting into an atg squat or normal squat. Aside of bad flexibility my ankles are fine, what (excercise) should i focus on to gain better ankle flexibility?

[@Briana98726]

Ben has an entire video over ankle ability/mobility alone that I recommend you checking out! Also I’d look for the mobility exercise called “ankle rocks” because those have stretched out my tight ankles and helped me get deeper on squats and whatnot! 😊

[@TheKneesovertoesguy]

Gotcha! ATG Split Squat will be a gem here and you can also train movements like the seated calf raise and tibialis raise for improved ankle flexion/extension🫡

[@shutthegate8232]

Thanks Team. Some of the folding incline back extension benches have a few degree levels for the back extension, that don't include 45degrees, with a couple of them being a bit below 45 degrees and a bit above 45 degrees. Any issues not using the inherently happy medium 45degree position? (folding back extension bench due to limited space).

[@TheKneesovertoesguy]

That can still work great!

[@SirKeath]

How often should I train my lower body like this in a week? I do a upper/lower split now, with 2x upper and 2x lower. If I add these exercises in my lower days, will doing them twice a week be enough?

[@TheKneesovertoesguy]

2x a week can work great!

[@gordonfagan3448]

Amazing video!!

[@TheKneesovertoesguy]

Thank you!

[@ThaKKatt]

Hey Ben, do you have info on when ATG will take over all gyms and we can get those SWEET ATG machines that honestly look lower cost than many crazy gym machines? I would appreciate a roadmap to world domination and shockingly healthy lives for all peoples of this green earth

[@TheKneesovertoesguy]

We are always working on generating more ATG Style Gyms. Some coaches have already made their own ATG inspired gyms!

[@ThaKKatt]

10:50, your eccentrics are so fast on these dang! I do real slow eccentrics as a beginner, it's cool to see someone keep stability at that speed

[@TheKneesovertoesguy]

Nothing wrong with either! Mastering the eccentric and ability to handle the weight is key🫡🙏