The Perfect Mobility Routine ft. Kneesovertoesguy

[@TheKneesovertoesguy]

Will is a gem of a person. His KINDNESS is powerful. Thank you Will! I’m so happy to see your success. 🔥

[@blloud]

@@ratpoach6925 dude... this video IS the free program...

[@madmartian2]

The man is a menace. His awkward social skill skills are top notch. 😄

[@BanditK]

He also thinks his gem is powerful and he's willing to share that gem kindly lol

[@katashley1031]

I love the way you're evolving the world of athletic training. Couldn't stop wincing though when Will was in the deep lunge and his back foot was turning, putting his knee at risk and you were busy showing off again and didn't notice, lol. We get it, you can do that move really well and it's awesome 😂 watch your clients, man.

[@44chrome]

been incorporating ur workouts in my routines for 2 years now!

[@matthewlucas7108]

CANNOT WAIT to see the 60 day ATG video. I believe in ATG and what Ben has built, It's helped my knee pain tremendously. I'm so interested to see how Will improves in two months.

[@TheKneesovertoesguy]

So happy to hear that! Thank you!

[@moesart7059]

Why do they have different rep ranges if all the exercises were about mobility...and does the number of sets matter at all?

[@chemistress293]

Cant wait!!!

[@JBS7551]

Same here

[@NapoleonDP]

Can’t wait either, awesome video!!

[@chickox]

I love Ben’s approach to not “fix” things but to “Strengthen” your problem areas.

[@ZiggyMarlon69]

Absolute respect to Will for pulling Nordic’s first try 🤯 it takes some people years

[@ChowdhuryRayan]

thats actually crazy. his weightlifting training actually carried over to calisthenics.

[@perotal]

Not hating but you can see him piking at the hips on the way up when the bench is completely flat, thus reducing the difficulty. Still great for a first try though.

[@hugosvenstedt]

they all did it tho right?@@perotal

[@krilledeluxe7177]

bro i couldn't belive that he did it, its not perfekt technice but its amazing how strong his hamstrings are with never doing nordics

[@Burner-td4cu]

I think it comes easier to some people. My PT thought I was lying when I said I’d never done them because of how well I did them first try. It did help there were a few women near by giving that natural energy boost though 😂

[@lucasdevaldivia7938]

nordic - 10:40 dip - 12:34 rotator - 14:45 powell - 15:55 trap - 16:19

[@Monkiman96]

The true MVP of this thread. Thanks

[@sloppybunz7229]

I think my favorite thing about Ben and the ATG crew is that they give credit where credit is due. It would be so easy to just take credit for coming up with these exercises.

[@godofpunder1875]

Bro, i so appreciate Will's outlook on fitness is incredible. He doesn't pretend to have all the answers, he doesn't focus on just the type of exercise and fitness that sits in his comfort zone and makes him look good. He branches out like this to show people that there are so many different ways to achieve "fitness" depending on what your goals are and how you approach the work, and everyone has strengths and weaknesses. What a legend. Love these videos!

[@greuju]

I wasn't much of a fan til I saw him do the mermaid work out. I mean..how can you not love the guy 😂

[@samantha1786]

Need to see the 60 day follow up video!

[@johnbraadland9556]

Derek looks like he is 25, not 45.

[@Mr.PotatoAWESOMEFitnessTips]

Maybe even 18-20 HAHAHA

[@kaydenbrodie]

I said the same thing in my head lmao

[@GhostRiley-zs8zb]

blacks don't crack

[@nutrl]

Yea seriously bro is taking good care of himself

[@restfulCube8035]

1) Tib bar raise: 20% bodyweight X 15 reps 2) ATG split squat (no standard specified but elsewhere I've seen 25% bodyweight dumbbell in each hand X 5 reps) 3) Reverse squat: 50% bodyweight X 20 reps 4) Nordic curl: 5 strict reps 5) Bodyweight Dips: Full range of motion X 20 reps 6) External shoulder rotation: 10% bodyweight X 12 reps 7) Incline Powell raise: 10% bodyweight X 10 reps 8) Incline trap-3 (lower trap) raise: 10% bodyweight X 8 reps

[@ThobiasThorwid]

How Much weight on the sled?

[@rylanlacroix9640]

u the goat my man

[@cameronwarren6941]

Been doing ATG programming exclusively for 2 years now. It is NOT just for fixing knee pain. It's full body training for whatever your goals are - but with the bonus of building strength through length and full range of motion. Amazing to see this collab!

[@JBS7551]

Same here. I think they need to continue to emphasize they solve more than knee pain. Such a great system!

[@seglaw7819]

Pls the video

[@RyanSzatmary]

Out of curiosity, where did your knee pain come from? Mine started after it seemed like a great idea to squat 225 for 20reps. Pain behind the knee and some lateral. Now it’s mostly underneath and on the outside paired with pain down the shin.

[@seglaw7819]

@@RyanSzatmary I don't have knee issue

[@bigussyvert]

did the shoulder stuff help? i got shoulder impingement syndrome and those looked good

[@vcuteverything]

As someone who tries to do the bare minimum in the gym now to just get in and get out, this is motivating to really take care of my body.

[@jackmanleblanc2518]

I only have a few hours in the morning before work to spend in the gym so idk how I'm gonna fit all this extra stuff in but now I really want to.

[@subhantariq3585]

make another day for it@@jackmanleblanc2518

[@JBS7551]

​@@jackmanleblanc2518There's programs for it!

[@Ricey1]

​@@jackmanleblanc2518 He has the Zero program which requires no equipment, you have no excuses.

[@supt4305]

​@@jackmanleblanc2518plan ahead

[@jonathaneby1440]

Where’s the 60 day atg video?

[@shermanculbertson6244]

Will’s dedication to quality content is amazing. Keep up the great work.

[@T3CHMAN47]

Its great to see someone who is clearly already pretty damn fit and staunch, putting themselves into unchartered territory and willing to learn... Another solid vid...

[@Qwuiplash]

This should be one of your most viewed videos, the tips in here are mindblowing for mobility. I struggled with shoulder pain after every bench press session as a 22 yr old and only started trying to correct it now into my mid 20s. Doing external rotation once a week has been game changing, pain free for a year now.

[@GymGarageMan]

Awesome Will! Started getting aches and pains in late 40s then started following kotg and became much improved and can push it to limit in mid 50s..thanks guys!!!

[@noneedtogotogym9899]

Crazy training on your channel garageman and very agile!!!

[@Ouba1]

bro this was literally one of the best videos regarding fitness that i ever watched, thank you everyone who participated

[@andrewzach1921]

The last collaboration you did with Ben started my interest in his advice and as a result of doing his exercises and stretches I have significantly less pain in my knees and hips. I recommend his channel to anyone who asks what I am doing in the gym.

[@benroxknox]

So glad you collaborated with Ben! Tib raises and reverse sledmill walking have been absolute game changers for my knee health.

[@TheKneesovertoesguy]

So happy to hear that! 🙏

[@tylerspiker9998]

Wills mobility is about to take him to jujimufu levels

[@innov8tion]

I’ve been SLOWLY incorporating these ATG moves into my weekly workouts for about six months when I started working out again after 15 years of dad bod - I can’t thank you enough for putting this video together showing the standards! I’m 47 and my shoulders, lower back, and knees haven’t felt this good in decades! Cheers to your 60 day challenge!

[@madmartian2]

18:35 It's been 60+ days Will. 🤔

[@JoeAuerbach]

I'm really excited about the tibia cramps Will is going to experience that night. No joke though, i love how psyched these guys are too seeing Will getting it. This KOT/ATG stuff has been amazing for me as a 45 year old doing martial arts.

[@TheKneesovertoesguy]

Haha thank you!

[@thyden2k]

Will is actually getting huge af. I’ve been watching for a couple years and just noticed how much bigger he is now vs back then it’s crazy

[@kjplayslife]

I’m more excited about this update video in 60 days than I’ve been for a video in years

[@AbroadonaBudget]

The sincere support and kindness throughout this video was so heartwarming to watch. So glad to see the shine that ATG has been getting over the last few years.

[@skins3738]

You can't go wrong by following this guy's instructions. Kneesovertoesguy is truly inspirational.

[@munvithkatpelly3323]

Thank you Will for highlighting these exercises. I started squatting heavy again six months ago and the knee pain has been so bad, Im definitely gonna start doing these exercises on my leg day.

[@JBS7551]

Trust me, if you follow atg programming, specifically for the knee in your case, you'll be pain free

[@greuju]

Yeah you should buy the knee zero book. After you finish it give it to someone that could use it. My mom has mine

[@JulesLife]

Been doing ATG for a couple years now. Life changing.

[@JP-fx4ki]

Wow, how are you always just in time? I just got an MRI and Xrays on my right knee. Good news is nothing is major wrong cartlidge almost gone and its filled with "fluid". I started training this year, 70 lbs down but my knee is slowing me down with tremendous pain. I just discovered Kneesovertoesguy a few days ago. I was considering therapy to learn low impact exercises for my knees, Will always coming in clutch to save my wallet! Thank you both for the informative content!

[@boja2907]

It was such a pleasure to meet Will there! Such a kind guy who greeted everyone at the gym. Seeing him go to work with Ben and the rest of the folks was nothing short of amazing!

[@games_gains]

Where is the 60 day progress ??

[@DoomsdayCreator3k]

seriously i just loked for it

[@jennaye8142]

I've been working out for a couple years, but didn't really properly train until about 8 months ago. I am only just now able to lift what most girls START out lifting. I also discovered a few days ago that I can't do a single sit-up. I can curl 15lbs dumbbells, do 45 minute's on the stairmaster, I can also beat some men in arm wrestling...but I can't do a sit-up & that's mad embarrassing. My core/back is definitely my weakest body part, and I'd argue core is the most important part to have strength in. It's defenitely opened my eyes to full-body strength training, and mobility. As someone who despised working out, running, sports, hiking, skateboarding, being outside in general, as a child up until adulthood, I'm just now strengthening my body to what most people already have the ability to do. I don't look weak or out of shape (anymore), but internally my body is new to all of this, and I greatly wish I had been more active growing up.

[@BrawnyNerd]

Super wholesome video full of dudes who just want to see others improve their weaknesses, been a big fan of Ben and co, since I started the ATG knee regime back in 2021 and my knees are the strongest they’ve ever been. Forever grateful bro!

[@lukehudson9684]

Where's the 60 day video in the recommendeds?? It's been 90 days.

[@rylanlacroix9640]

its been 8 months now

[@MyElinoy]

I’m waiting for that challenge!!

[@seo4anyone]

Did you ever do this challenge?

[@julia-naomi8707]

pls never stop uploading you are the highlight of my week I just spent the late 16 hours studying and I’m about to go to bed but my minds running and I saw that you uploaded and it made my soul happy and calm idk why I fall asleep to these videos they’re so lighthearted yet inspiring tysm Will

[@0v417]

nordic curls and tibia raises will change your life. been working on these for a year now.

[@tylermcintyre2993]

You both rock! Two of my biggest mentors in this space. So stoked to see you document following the ATG standards!

[@mouradlad]

I'm stoked to see the 60 days of ATG vid hope you achieve big results Will

[@MrSKlim]

This is actually sick and I'm stoked for this 60 days challenge, I'm very curious to see how it improves your mobility.

[@AndreaDoesYoga]

Super informative, I'm starting my ATG journey today! 💪👍

[@WillTennyson]

Love it!

[@NorbiOfficial]

Will this is a trap. That is not yoga that is more like softcore... @@WillTennyson

[@TheKneesovertoesguy]

Awesome! 🙌

[@Male_Parent]

They took never skip leg day to a whole new level. They really use the entire leg there while focusing on the weaknesses.

[@Brattsy81]

Started to watch you during lockdown then drifted away but recently came back and have been binge watching all your videos. Finally joined a gym and started to lift abit, just going steady but seeing progress. I dislocated my shoulder playing hockey years ago and have struggled abit but kept going these guys give me hope 😂😂. Your videos are always so entertaining and informative. Looking forward to seeing your progress and videos from the ATG training.

[@footjuice]

Watching this while I'm sicker than a guitar riff at the end of a good set, but saw a new Will video come out. Now I'm more pumped than ever, even though my bones feel like their about to buckle in on themselves the moment I pull a free weight off the shelf

[@jasonchen4312]

'sicker than a guitar riff at the end of a good set' that is glorious mate

[@MicrophoneAssassin13]

Started incorporating reverse treadmill daily and reverse sled pulls in active recovery. Crazy valuable addition.

[@hhedge96]

The 8 ATG Strength Standards - Walk backwards on the treadmill (10 minutes warm-up) (1) Tib Bar (20% bodyweight x15) 04:20 (2) Split Squat (To the ground) 05:05 (3) Cable Reverse Squat (50% bodyweight x15) 07:54 (4) Nordics (5 flat) 10:41 (5) Dips (20) 12:37 (6) External Rotation (10% bodyweight x12) 15:20 (7) Incline Powell Raise (10% bodyweight x10) 15:57 (8) Incline Trap 3 Raise (10% bodyweight x8) 16:20

I need the 60 day challenge video Will!! This ATG is so good. Can't wait to see when you go back to take the standards again!!

[@kaceesavage]

Pumped to watch the 60 day standards. I’m going to get after it too!

[@thefriendlyjb]

I love those types of videos! Mobility is so important

[@jaspercoolyt]

Ben is a legend!! Kudos to you Will for trying the ATG workout and thanks for continuing to spread the message to help more people!

[@MagusBellator]

1:00 Backward Walking 4:20 Tib (Bar) Raises 20%BW × 15 5:06 ATG Split Squat (30s) 7:07 Squats 7:53 Cable Reverse Squat 50%BW × 20 10:38 Nordics BW × 5 10:35 Dips BW × 20 15:19 External Rotation 10%BW × 12 15:56 Incline Powell Press 10%BW × 10 16:20 Incline Powell Raise 10%BW × 8

[@paybax]

I was looking for this. Perfect. Thanks.

[@noellematzinger7884]

The motivation that is in this gym (': Also loving that you are working with someone who focuses on injuries and working out to improve so many aspects of life. Love this video.

[@abjjeet]

If I had guys like these at the gym hyping me up I'd never miss a day again in my life.

[@simohayha6031]

One common theme in this man's training is to not skip the smaller antagonistic muscles. Hip flexors to glutes, tibia to calves, more focus on hamstrings (to counter that quad dominance). I'd love to have his tibia and hip flexor set ups. I'm kinda stuck putting a kettlebel on my foot or doing leg raises while hanging off a bar.

[@Liftnstff]

Love this video! I am so flexible, but completely immobile and feel this will help my bench so much. Great stuff Will!

[@Faith-Ireland]

I do KneesOverToesGuys exercises and I personally can attest that it got rid of my shin splints and any knee pain I had while running. (All Thxs to my BF actually since he’s the one who watches him) I do only two of the exercisess. The toe lifts against the wall. And the single leg knee bents where you put your opposite leg in front of you and you touch ur heel to the ground. Almost like a pistol squat but your focusing on ur standing leg.

[@marianoscaglione5642]

You are just amazing Ben, your videos are Awesomely great !!! I get ups and downs looking at them. I'm 59 years old with two broken meniscus. I've been to a Traumatologist and advised me strongly no to have any operations or infiltrations, he said keep doing what you are with this rehab from this guy, refering to you my dear Ben. I wish so much I could be joining your Gim as I get very frustrated sometimes. I don't go one day without watching one of your videos. I'm pulling backwards and Frontward an old tyre with a basin and stones in it, then doing the split squats as good as I can, tibialis, 25 reps three sessions and the rest. I've been writing to you already and you mostly kindly answered. I'm sorry to bother you with all this and wish once again to thank you from the bottom of my heart for everything you do. God be less you brother!!! 💥🇺🇸🙏❤💯💙💯🙏🇺🇸💥

[@jesse396]

Love the collabs with Ben, the videos you make together are so wholesome. Keep up the good work Will! Best fitness content creator out here!

[@Peterweeder]

Been doing strictly ATG for last 2 years… absolute game changer

[@plastikauschina918]

Where's the promised 60 days routine documentary??

[@sarahjane4908]

I’m also wondering

[@patsypatootsie]

Out of all the fitness vloggers I follow out here, Will is the guy I trust the most I swear. Dude changed my outlook on fitness and how I see my body.

[@raychong2297]

Waiting for the 60 day challenge

[@louisjessome1651]

My wife was a highland dancer for 15 years. Her knees and tibialis muscles are on a different level. Like steel rods. These guys have it right. Keep spreading this important message.

[@MrMeeks-vi5lo]

We ever getting a pt. 2?

[@NateSnyder73]

I’m very much looking forward to the 60 day update video. One of the most informative videos on KZbin from a fitness influencer. Thanks will

[@rogersterling254]

I would love to see a 60 day documented atg progression by Will

[@Stealthypanda208]

The yelp at 12:05 sentttt me. Thanks for the smile and showing us that we all have something we can do to better ourselves

[@Tickles_au]

I've had nagging shoulder pain for 6+ months now that just keeps getting worse, this is the video i really needed to get back on track, thanks Will and Ben!

[@greuju]

I'd suggest a trx if you have money or access to a gym with one. You can do the Y lift or whatever, but standing as a pull. Like a row but above your head. And you can elevate your foot and do pushups off the straps or pec flys real slow on the eccentric. Retracting the shoulder blades fully and going extremely deep. Their exercises for standards are great but a trx you can just hang in a few minutes every couple hours while you're home.

[@cynthiasmith9336]

It’s my first video since finding Will and subscribing. 🎉 I’ve watched so many of his older videos. He’s so great!

[@simplediyr]

These keep getting better and better. For me ever since I started watching your vids and adapted your workouts I’ve gotten more results in a shorter time. Thank you!

[@HaBleh27]

Literally 30 minutes before going on KZbin, I signed up for the ATG program, good timing Tennyboy

[@sergeipravosud1848]

Thanks for the video, Will! As a former semi-professional athlete with 4 knees surgeries, I find it very useful for me.

[@ceruleanx5364]

I can relate so much to this. My bicep tendinitis has always been a hindrance on my pressing exercises. My shoulder was always sore. After doing external rotation exercises, I no longer have pain doing presses. It’s actually amazing.

[@joshwilliams8863]

As someone who until recently lifted a lot of weights but then started rock climbing about a year ago, these would be super useful! I'm great on dynamic or big moves that are just big muscle groups, but my mobility is awful, and my shoulders (and back) always end up super sore. Really keen to see more of this!

[@greuju]

You doing the accessory work too? Dead hangs and stuff single arm hang?

[@Ali_ReBORN]

@5:28 bother lol.. that leg wobble on the ATG split squat was relatable 😂

[@nicolebaker93]

This video was so helpful!! These are not intimidating as you can start with light weight. Thanks Will and the ATG team.

[@mfn1311]

Hmmm I definitely believe there is something to what they’re saying, mobility and flexibility are important. They do feel a little extreme about it though. But that’s just my opinion.

[@louismilner4075]

Even at my gym in Edinburgh i see so many ppl warming up with a backwards walk. Insane the reach he’s had, never used to see it anywhere

[@JauntyWhale]

That gym has such an amazing atmosphere

[@szechuansnow5244]

I just started getting back into fitness, I'm going to see what the gains are after a year but this opened my eyes to what would have been some neglected muscles and exercises. I'm a gamer, 5'8, 140 lbs and I can feel my back is definitely weaker than what it should be.

[@braysonclark4801]

Same here man, though I'm on the heavier side. at 5'10" 195 lbs and trying to get back to my footie physique at ~155 (though I'll probably maintain higher as I want more muscle than I did then) but it's crazy seeing stuff like this and how easy it is to miss stuff like this. I wish you luck in your journey!

[@AnnabethOwl]

I am trying to get into fitness but i have had commitment issues and don’t feel comfortable going to the gym. So im starting just doing exercises at home in my room, and trying to do that everyday then once i gain more commitment then start going to the gym. I also went on a two hour walk every morning and im changing my walk into a run and im loving it. I feel so much more alive. I am 5 ft 7 inches and 130 pounds

[@jakeywakey3381]

try the last exercise they do in this video the trap raises they cure gamer posture permanently once you get to a certain level of strength

[@greuju]

​@@AnnabethOwl 5'7 for 130 I'm assuming you're just trying to be heart and body healthy cuz that's ideal weight. You wanna focus on exercise where you can almost complete a full sentence if you were to talk. That's zone 2ish. Zone 2 is where health is maintained and built. Personally I'd walk backwards up hill and reach that heart rate pretty fast.

[@greuju]

Some people think the trx is a fad. But if you get a pullup bar/dip station and a trx to hang off it, you can do a few exercises between every game or as you walk by. I'm currently 36 5'9 162 I got all the way up to a fat no exercise, 254. I used to be 135 and I could do one armed pull ups, one armed pushups with good form, pistol squats, 30 full range dips. And my core was crazy strong. I did convict conditioning, and just whatever the trx booklets showed me. CC is just progressive bodyweight. If you trained pull ups, within 6 months to a year you'd be where I was. It's so easy.

[@Rumohrz]

You wont regret trying this workout out for 60 days! The prowler is awesome. ATG changed my life ❤ Best, from Denmark

[@asdfkjhlk34]

u gotta make the atg video

[@pandapool7155]

swear I love finishing my sunday workout and coming home to see a Will Tenny video

[@adamw9248]

12:13 "my lower back pump" Will Trennyson strikes again

[@NorThenX047]

he makes the other guys with good physiques look tiny 😬

[@josephbagert7501]

I play indoor volleyball like 2-4 times a week. Developed serious knee pain. Started doing this stuff when i saw the old video they did together. And let me tell yall. It works.

[@tronjavolta]

what a sick collab i absolutely love both of these guys

[@PuvanLifts]

man will’s content are nothing but educational, entertaining & wholesome 🤩

[@paulc1553]

Great video, Will. Thanks from a English fan for getting me back into fitness this year xxx.

[@YoungVincenzo]

Tore my mcl and did the ATG program instead of surgery and it truly helped me come back stronger. I’ve neglected in recent months, but this got me hyped to get back into it

[@CD-wl8ze]

That last workout looks so painful, I’ve been dealing with a lower back spasm. I definitely want to try that workout.

[@PrizeDog]

My boy! Best collab on KZbin!

[@TheKneesovertoesguy]

🙏🙏

[@katashley1031]

The work they're doing to move athletic training along is fabulous. It does seem like KOTG is sometimes more into showing off than training people, lol. When your very tight client is in a deep lunge, keep an eye on them. Will's back foot was starting to turn inward so much, putting the knee at risk and our supple guru wasn't paying any attention, just doing a signature demo move, for the FIFTH time, lol. Wait until your client is safe to show off for the camera, dude, lol.

[@JBS7551]

Ben's trained hundreds of athletes. I think he knows what to do

[@highsol222]

A different way of building strength, I love it. A chain is only as strong as it's weakest link.

[@ethanml33]

Where is the follow up video?

[@nikolasb8313]

Right?! Let's get 1yr later update vid soon!!

[@BlueLionsTVNiiNiiFC]

You’re actually the goat KZbinr, every time I need gym motivation, I watch or rewatch your vids and I’m back Thanks for the amazing, passionate content you keep on producing

[@larrycampbell6133]

As a lifter in my younger years, ATG was what we called squats - “Ass to Grass”; it was what they shouted in the gym when someone was squatting too heavy but had no depth - the guys trying to muscle up 400 lbs but barely doing a quarter squat hahaha

[@jordannorris2406]

Knees over toes guy is an odd duck but he’s super knowledgeable and seems genuine

[@ghulamalikatto1577]

I literally cannot squat and bench press ☹️ thanks will for showing this I’ll immediately start working out with these

[@dave4oh5]

One of your best videos! I can't wait to see the 60-day challenge.