ATG Zero: My Fitness Formula For Life

[@mitchellevans]

Dude, ive purchased your membership, purchased equipment from you, and I just want to say you're so amazing for posting this whole thing. A lot of people would sit their programs behind a paywall but it is clear you just want to help people and you know that the financials will follow through that. You're great man.

[@TheKneesovertoesguy]

Means a lot! YOUR support is precisely what makes this possible! I appreciate you understanding the goal to share this data to anyone. 🫡🤝

[@lisagraced8112]

Could not agree more…I tell everyone about you…Thank you!

[@jeremyjjbrown]

It's not hard to tell Ben just really wants to help people live a healthy life.

[@tinawatanabe260]

Agree! Such a great resource. So grateful.

[@teresaechols794]

hello, I am a 63 yr old female who has been sitting on the couch eating bon bons for the last couple yrs due to a bad back issue ( sciatic nerve ) altho i look like the mitchelion man, i started your basic steps IE split squats, regular squats,calf raises, front and back for just 3 weeks now and i can now do a full deep squat almost at a floor split squat in just 3 weeks!!!I also have managed to fix a shoulder tear doing reverse dumb bells. I;am now able to also walk further and stand longer than I have in a few years! so thank you!

[@TheKneesovertoesguy]

Wow! That is absolutely amazing! Great progress and thanks for sharing!

[@brandinshaeffer8970]

👏🏼👏🏼👏🏼👏🏼👏🏼

[@yolandar.759]

This is why it's so important to share your story! I too am a 63 y/o female, who only saw this channel today! Congrats, I love your story, keep going girl!🎉

[@ESM77]

This is how businesses should be run. Helping people first, money will come after.

[@TheKneesovertoesguy]

🙏🫡

[@Versace117]

And it s well deserved money

[@rmshX]

True. Giving free value to people is win-win for everyone when you have an info business

[@asmaad4601]

1:34 one day hand one day band 3:12 face pull up 4:10 knees over toes 7:10 holding the body sitting 8:55 push up 10:45 hamestring 11:39 back and glutes 13:27 side hips 15:32 ankle 16:10 calf raise 16:35 wrist

[@TheKneesovertoesguy]

🫡🙏

[@metalandhammer]

Ben not only you’re an awesome Trainer/Coach. You’re also an amazing human being for sharing this information with all of us. God bless you.

[@TheKneesovertoesguy]

I appreciate that! Thank you!

[@bggy63]

I had a back problem for about 2 years. Before my surgery, I couldn't stand without leaning or sitting for more than a few minutes due to pain. I had surgery, and it was repaired. I worked hard with rehab on my back, and it is strong now, so I felt it was time to get into Brazilian ju-jitsu. OMG, I didn't realize until then how weak and lack of flexibility my knees had became. I started following your basic routine and now after about a month and a half I am making great progress. In 2018 I had a full knee replacement in my right knee and am 62. I was so down thinking I am too old and should give up. But thanks to your videos, I am making such progress and have a whole new outlook. Thank you so much. You really helped this old man. BTW my chiropractor told me about your youtube channel. He also follows you.

[@TheKneesovertoesguy]

Wow! Thank you so much for sharing and happy for you! Keep it up!

[@LukeToTheHoop]

So much to learn here. To anyone new to these concepts; Ben 100% knows his shit, been following him for years now and his methods completely changed the way I train for the better + the results are real. Don't hesitate to be the weirdo in your gym, your body will thank you 😄 Much love everyone and thank you Ben!

[@TheKneesovertoesguy]

Really appreciate your support!

[@GurthBrooks619]

First like and first comment to tell you THANK YOU🙏. You’ve changed my life

[@TheKneesovertoesguy]

So happy to hear that!

[@johnhenderson8149]

Me too

[@priteshpatel411]

Thanks for all the videos. You'd be surprised at how many lives you are positively impacting with these, quite amazing!

[@TheKneesovertoesguy]

Glad you like them!

[@debbiecicala4467]

My goodness, Ben!!!! You just keep getting BETTER AND BETTER!!! You have a GIFT!!! Thank you for sharing with us!❤❤❤

[@TheKneesovertoesguy]

That means a lot! Thank you!

[@rjreliv]

This is a great way to show what you offer people thanks

[@TheKneesovertoesguy]

Glad you think so!

[@celestial_cat7776]

I truly admire how you've found out how to help people like myself with this. So happy I came across your videos.

[@TheKneesovertoesguy]

Happy to help!

[@williamwallace410]

Thank you Ben for your continued positive influence.

[@TheKneesovertoesguy]

My pleasure!

[@ManiacDadChamp]

I tell everyone i know about knees over toes. Currently have my 900 year old boss tuned in. God willing she will keep at it. This man is a saint. Im a Knees over toes addict having to join knees over toes anonymous, "keep coming back, it works". Thank you Ben, you the man!

[@TheKneesovertoesguy]

Happy to help!

[@black_sheep_fab9411]

I've been doing nothing but split squats and walking backwards. Trying to do it fairly consistently for about 3 weeks now and I am already relieving knee pain. Good stuff

[@TheKneesovertoesguy]

That is great! Keep it up!

[@ommeking]

I bumped into your channel a few hours ago after suffering knee pain and shoulder blade discomfort for about 3 years now. I have to say thank you so much for all this information. It’s a lot to take in but I’ll just rewatch until I can absorb all of this haha. A lot of homework for me, but again thank you so much. You might’ve just saved me years of suffering and medication. If I see results you best believe I’ll be looking into a membership/equipment. Good luck to everyone dealing with knee/shoulder pain, I’m proud you made it here. Recovery here we come!

[@TheKneesovertoesguy]

Really appreciate your support! Also have articles here which may be easier to digest: www.atgonlinecoaching.com/articles/atg-zero-ch-1-4

[@KeepItSimpleTraining]

I love how passionate you are about movement! And moving well! It’s my jam, too! You’re an inspiration - thank you for sharing your passion! 🙏

[@TheKneesovertoesguy]

So glad to hear that!

[@MatthewThomas-ye1ei]

Thank you for posting this for free. I was considering subscribing again but Im truthfully in a giant hole financially and I just can’t afford it. I do hard manual labor and need to keep take care of my body. Will love to support your business again in the future

[@TheKneesovertoesguy]

Oh wow! Totally understand and appreciate your support! Keep us posted🙏🫡

[@StayMad26]

Hey man! Ive been studying health and fitness science for about 3.8 years now. I must say that one thing ive noticed is that a lot of new research (last 5 years) isnt being taught. Im blessed enough to have super passionate professors that still keep up to date with the newest info. Im also super excited when any new study gets published and any new ideas get brough to light. I have to praise you for your work, as you also know a lot of these concepts have been explored in the past and have just been discounted because it has been a lot of anecdotal evidence. But me and a lot of other aspring young fitness professionals are ecstatic about proving what a lot of us already know. I got into a very serious motorcycle accident 5 years ago and kinda rehabilitated myself. There were still some lingering issues. I Found your channel about a year ago, and among others, it has oppened my ince closed off mind to the possibilty that we dont know everything about the human body, its movement, and how to rehab and prevent injuries. Ive seen a lot of the "new age" training protocols (like yours) work wonders first hand. Im so excited for the new proven and researched information that is going to explode out of the health and fitness industry in the next 10 years!

[@TheKneesovertoesguy]

Wow! Really appreciate your support and passion here! You rock!!!

[@thepainfreeballer]

I was in extreme pain, I bought your program almost 2 years ago and I've been pain free for 2 years now! Best decision of my life! It's amazing how simple the ATG zero program is and it gave me the foundation with so much potential, for me to build up my functionality. Forever grateful 🙏🏼

[@TheKneesovertoesguy]

That is AMAZING! Well done and thank you for sharing!

[@peterscutti7078]

You're so patient and humble man thx for all the repetition and reinforcement in your content

[@TheKneesovertoesguy]

My pleasure!

[@3dtecstudio]

Hi Ben, thanks for everything! I build my own version of the backwards treadmill. Thanks for being so kind and share your knowledge!

[@TheKneesovertoesguy]

That is awesome! Way to go!

[@valocrazy]

I had a conversation with my 73 yr old dad the other day. He sits in a chair all day in his garage and watches tv. Our conversation revolved around life and death and what he needs to do to keep living. Long story short, I will definitely be showing him this video. I'm very hopeful, he took some initiative the day after our convo and did some small tasks around the house to get moving. THIS stuff right here, I 100% believe he will get his functional strength back. Hopefully I can get him to stick with it, and be able to show people what you're saying is true. Thanks for all that you do brother!

[@TheKneesovertoesguy]

Oh wow! That is awesome! Thanks for sharing🫡🙏

[@donnalee2310]

This is one of the most interesting, amazing videos I’ve seen on exercise. I am in the same group as his mom and dad and I am so thankful for this information. I am starting today!

[@TheKneesovertoesguy]

You got this!

[@fatelvis138]

Dude, thank you so much! My body is beat to hell after a lifetime of martial arts and 20 years of construction. I let it go too long, now you are helping me rebuild!

[@TheKneesovertoesguy]

So happy to hear that! You got this!

[@IvankaB]

Thank you so much for all the incredible info you give to all so freely! You are a fantastic human!

[@TheKneesovertoesguy]

You are so welcome! Thank you!

[@monicamartens9581]

Thank you for including adaptations for those of us who are aging. This feels so doable.

[@TheKneesovertoesguy]

You are welcome!

[@Ken-t8k]

Fantastic overview. There's a lot here that I can apply. Thank you!

[@TheKneesovertoesguy]

Glad it was helpful!

[@vineqar333]

18M here. Watched your video on young athletes and commented about chronic shin splints that would occur from just .8 mile light jogs, they would last for weeks. Anyways I implemented the kettlebell tibia training in 15+ rep ranges and bodyweight tibia raises until I can’t walk. Shin splints are gone and I ran a painless 1.5 mile the other day!! Gonna get my 5k back soon. Thanks funny knee man I appreciate the knowledge

[@vineqar333]

To mention I also started seated calf raises and unilateral knee over toe calf raises. I read somewhere training calves without tibs is like training chest without back and it stuck with me

[@TheKneesovertoesguy]

Wow! That is awesome and glad you are back running! Keep it up!

[@normanquednau]

Wow! A complete blueprint for FREE. Thanks man❤

[@TheKneesovertoesguy]

You're welcome!!

[@bernardleeis]

I play squash and this type of training helps me avoid injury and stay flexible, love it!

[@TheKneesovertoesguy]

Awesome!

[@brandonpanozzo86]

Thank you so much for this ive been trying to get my mom to take her health more serious and this is gunna be so valuable i know it

[@TheKneesovertoesguy]

That’s great!

[@goldfiremusic235]

Thanks Ben for all the knowledge ! Helping people all over the world :) legend!

[@TheKneesovertoesguy]

My pleasure!

[@nyemartin5737]

Hi Ben, I'm 67 years old and have been a skateboarder most of my life, I ride bmx too. Just lately I noticed my right knee is crunching slightly and my left knee has given way a few times even to the point of me falling over. I bought your book Knee Ability Zero yesterday and made a start on the program. The walking backwards was easy but watching me do the next steps was comical to say the least😂 I'm grateful to you for putting the info out there and have high hopes that it can help me continue skating for a few more years yet. Thanks 😀

[@TheKneesovertoesguy]

Thanks for trying this out! You got this🫡

[@rmarms6702]

Thank you!

[@TheKneesovertoesguy]

You're welcome!

[@Rob1066-]

I've been incorporating atg into my training regimen since you were brand new long before you got on Joe Rogan. Thanks to you I run backwards up the hill 3x a week. 5 laps, it's about a 100-yd hill and then I sprint back down, sometimes I go backwards down the hill too. Going backwards is amazing. Do you do ambidextrous? I actually throw a javelin for fun I can't throw it very far but I practice throwing it with my weak side my left non-dominant side. Training the non-dominant side is a great innovation like walking backwards. Is it amazing these high paid coaches that don't know about walking backwards and would consider ambidextrous training to be a waste of time or it would mess you up or something but it wouldn't. Getting strong throwing with your weak side makes you stronger on your strong side. The weak side is kind of smarter too so when you put some muscle memory into it, amazing things happen. Right and left are twins and if you don't do ambidextrous training one of those twin starves and one of those twins is force fed too much muscle memory. You got to give your non-dominant side some of that good muscle memory food. I shoot baskets with my left side and I got better and better at it. And as a result I can shoot better with my right side! Give it a try!

[@TheKneesovertoesguy]

That is amazing! Also yes, structural balance with shooting, dribbling, throwing, etc. so important! Thanks for sharing!

[@Leethal18]

Brilliant - as usual! Thank you so much for making this available! :)

[@TheKneesovertoesguy]

My pleasure!

[@friendlytoad6534]

Thanks for this routine, im going to follow it.

[@TheKneesovertoesguy]

Awesome!

[@MekkiTekki]

Thank you, Ben! This is amazing. And more information on the wrist health routine would actually be super interesting!

[@TheKneesovertoesguy]

Wrist training can be found here: 8-Step Wrist & Elbow Protocol kzbin.info/www/bejne/sGfKhoGFe85pgpo

[@MekkiTekki]

@@TheKneesovertoesguy Amazing, thank you!!

[@travv88]

I am 100% going to incorporate that L-sit into my ab workout.

[@TheKneesovertoesguy]

Awesome!

[@camerontheboy]

Continuing to change lives. I’m almost out of pain because of you. Thank you 🙏🏼

[@TheKneesovertoesguy]

That’s great! Keep it up!

[@meli66ajg]

Excellent. You broke it down to first principles and made it simple for normies.

[@TheKneesovertoesguy]

Glad it was helpful!

[@jeffking9202]

Thank you for this, Ben

[@TheKneesovertoesguy]

You are welcome!

[@claudpirros1321]

You are a god sent just found you on video with Bryan Johnson I just subscribed

[@TheKneesovertoesguy]

🙏🙏🙏

[@kevincafaro8846]

You’re a nut 😅 , I discovered you from that pickleball guy. Excellent. My passion is alpine skiing and pickleball. Your philosophy is perfect for me. Appreciate all the variations explained to progress safely

[@TheKneesovertoesguy]

Haha thank you! Awesome! 🫡

[@sigawof]

This is superb, thank you!

[@TheKneesovertoesguy]

You're very welcome!

[@JustaRemf]

I follow your vids and have been using a similar strength and flexibility strategy along with my 80/20 cardio routines, but to be fair, unless you're in 70s or 80s you can't really say it was the formula for life. The odds are your strategy will work, but there's no substitute for experience and having lived through the decades. I'll be taking a dirt nap by the time you're that old, so good luck and keep up the good work. :)

[@TheKneesovertoesguy]

Appreciate your honesty and support!

[@toriwolf5978]

Can you use a motorized treadmill ? I can not out and buy another one.. love the corner push up !!! I’m 76 love that your helping your mom❤❤❤

[@TheKneesovertoesguy]

Any level of backwards walking works great!

[@Rat-King27]

Seeing you able to squat knees over toes makes me so jealous, I've got so much ankle, knee and hip mobility, and my knees go over my toes on the way down, but once I'm at the bottom of the squat my weight pulls my knees back in line with my toes. I've tired different widths and foot angles, but these days, I've given up getting a knee past toe deep squat and just focus on doing heel off the floor squats and the split squat.

[@TheKneesovertoesguy]

Using heel elevation could work great for you and one of the reasons we made the ATG Buddies and ATG Slant Board: atgequipment.com

[@tylerhanson3156]

All of this is super helpful. I have wrist pain, so the short segment on wrist exercises made me want more! Is there another video that goes over that in detail?

[@TheKneesovertoesguy]

Thank you! Wrist and elbow protocol can be found here: 8-Step Wrist & Elbow Protocol kzbin.info/www/bejne/sGfKhoGFe85pgpo

[@kriskoss1325]

Love it!

[@TheKneesovertoesguy]

So glad!

[@Healthandwealthandwellness]

Thank you Ben

[@TheKneesovertoesguy]

My pleasure!

[@milagrosrodriguez5966]

Hello... I would be a new follower. I have a question. Would your knee exercise recommendations be good for those who have floating knee caps and osteoarthritis? It's not typically recommended for me to do full squats and lunges.

[@TheKneesovertoesguy]

Don’t approach specific knee conditions, but have helped many with similar knee issues. The first step is always gonna be backwards walking. Check out this video to learn my approach on knee ability: A 3rd Approach to Knee Pain: 6 Bodyweight Exercises Which Have 1000s of Success Stories! kzbin.info/www/bejne/jofYd4SugKmVZsk

[@goldfield78]

Thank you

[@TheKneesovertoesguy]

You're welcome

[@BibleNerd22]

Haha. Just finished the newsletter to find out you also made a video😀

[@TheKneesovertoesguy]

Oh awesome! Haha! Thanks for reading too! 🔥 - reading with pictures is my preferred way to learn but video is cool too!

[@dassilbelloul]

Great stuff

[@TheKneesovertoesguy]

Thank you!

[@landonp4726]

Hey Ben, can you make a video regarding neck training for people who have chronically tight neck muscles?

[@TheKneesovertoesguy]

Great video on neck training here: kzbin.info/www/bejne/a4PRaZx6j7Stis0si=XRZiYg-rY5IZiks6

[@williamdunn1000]

Thanks for putting this on. I am torn between back extensions. I started that because of your videos (and the low back ability guy), but then I found the pain was coming from spondylolisthesis where the lumbar spine is pushing the vertebrae forward. And now I am suspecting my back posterior chain is already strong enough? Would back extensions be aggravating the issue and I would be better off doing front core work (i.e., laying on floor with lumbar flat and brining legs up)? I have a tendancy to lock my knees and it seems to relieve my back pain when I unlock my knees. I am conflicted about back extensions and jefferson curls and getting conflicting opinions from PT. Do you have any thoughts? Thank you in advance

[@TheKneesovertoesguy]

Definitely important to build structural balance. Strengthening the core and the back directly. This article approaches what I recommend for back related issues: www.atgonlinecoaching.com/articles/5-basics-to-help-unscramble-the-mystery-of-the-lower-back

[@montyr4454]

Hi Ben, is there a full body programme from basics on the ATG membership?

[@TheKneesovertoesguy]

Basics is 3x a week and has a Knee, Back, and Shoulder day. However my full body routine you can find here: www.atgonlinecoaching.com/articles/full-body-atg-twice-per-week

[@montyr4454]

@@TheKneesovertoesguy thanks!!

[@KrisMatthes-r2y]

This is so wonderful! You explain it all so well. How many days a week do you suggest doing the routine?

[@TheKneesovertoesguy]

Thank you! 1-3x a week works great!

[@KrisMatthes-r2y]

@@TheKneesovertoesguy thanks so much!

[@JB_083]

I got an injury from doing a spin move in Basketball. Been having knee problems for 2 months now. It doesnt feel like its getting any better even after doing knee exercises. Everytime I do a fast rotational movement it feels like my knee is getting instable and the tendon behind my outside knee gets overstretched. I have a hard time doing sports because of this even think about quitting basketball. Need your help Ben. Thanks for your videos though!

[@TheKneesovertoesguy]

Oh shoot! Would love to help you with this! Would encourage checking out my knee formula here: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro Which will help address all around the knee as well as routes of progression we have🫡

[@Jake119a]

Thank you for all these videos. First time I've been able to run in 10 years without wearing a knee guard. I have a pressing issue where I am able to reach my right arm behind my back as my shoulders will hurt too much. I've tried the shoulder routines but it doesn't seem to target this specific issue. Thank you!

[@TheKneesovertoesguy]

Oh shoot! Sorry to hear about this shoulder issue! Rooting for you here! Parietals might be a great movement to start and is like reverse sled for the shoulder!

[@brunocd_]

do i do these exercises together with the ones at the gym? do i only do these? or for example, do i alternate between the gym and these? i was in doubt

[@TheKneesovertoesguy]

This is my full fitness formula. You can do this. Or you can add it to something else. I don’t. Hope that helps!

[@Grilnid]

10:48 damn Fernando got those hammies for sure

[@cwr8618]

Fernhamdo?

[@TheKneesovertoesguy]

🙏🫡

[@shinobi339]

amazing! Thanks

[@TheKneesovertoesguy]

Glad you like it!

[@slowboat8452]

Tremendous, u da best

[@TheKneesovertoesguy]

🫡🫡🫡

[@LiveForJahovah]

Hi Ben, is this routine done in a circuit format?

[@TheKneesovertoesguy]

Most exercises I do 1 set. The squat mobility I do 3 sets.

[@LiveForJahovah]

@@TheKneesovertoesguy done three days per week ?

[@YouT-DJ]

Fantastic!

[@TheKneesovertoesguy]

Thank you!

[@purpleskate9436]

Love this easy outline for fitness. I do have two questions. 1)Which band do u have/suggest for those shoulder blade pull apart, I can't find any good quality one on amazon I just need a single band.2) How have u kept ur tendons in ur elbow pain free because I progressed in rdl weight every two weeks and have golfers elbow so how do u maintain healthy tendons upper limb wise.

[@TheKneesovertoesguy]

Here is a link to our ATG PowerBands which work great: atgequipment.com/products/atg-power-bands Also would checkout how I approach the elbow here: How to Reverse Out Knee Pain… For Shoulders & Elbows! 6 Exercises w/ Special Guest Josh Gessner kzbin.info/www/bejne/eZ7Ef4aPbr6Cg7c

[@purpleskate9436]

@@TheKneesovertoesguy is there any chance I can just buy one band instead of the whole set?

[@aykutpurde1359]

Will someone help fellow non-native english speakers by making a list of all the exercises he talks about? He gives so much info while also doing them, I get lost, my English is just not enough, maybe also not very good with attention span too😂

[@meli66ajg]

Try putting the playback speed slower, and turning on CC captions. Also, pause the video and take notes. Cheers!

[@TheKneesovertoesguy]

Try using the closed captions and can also read the article for the first 4 steps here: www.atgonlinecoaching.com/articles/atg-zero-ch-1-4

[@rudysanchez9236]

Sir, you are a Blessing and a genius. It appears everyone else is copying you. You awesome and thanks for being America's true coach!

[@TheKneesovertoesguy]

Really appreciate it! Thank you!

[@mattiik]

Ben, any advice if the ligaments/muscle insertions on the lateral side of my right knee slide across the head of my fibula when I approach ATG? Thanks

[@TheKneesovertoesguy]

Don’t approach specific knee issues, but here is my approach to pain-free ability: www.atgonlinecoaching.com/articles/pain-free-ability

[@cultur3feed206]

Ayyyye that dunk had some hang time

[@TheKneesovertoesguy]

🙏🫡

[@spyross2391]

Thank you.

[@TheKneesovertoesguy]

You're welcome!

[@kalwija]

Do you have good exercises for carpal tunnel symptoms like those you have for the knees?

[@TheKneesovertoesguy]

We actually have a hand ability protocol on our ATG app, which could be a great place for you to start. Some exercises that could assist you here are finger extension and grip. Checkout these videos: Hand Opening Strength kzbin.info/www/bejne/aKTFeWaCp92AnLc Hand Closing Strength kzbin.info/www/bejne/npLOkHiHn9yqr6c

[@fontanic1]

Asking advice. I have pain in left knee with lunges or single leg squat, but left ankle doesn’t hurt- until I try walking backwards uphill or sledpulling - both which cause pain on anterolateral ankle. Is there a ‘most likely possibility’ for what is causing ankle discomfort during these activities?

[@TheKneesovertoesguy]

Can’t diagnose the issue, but simply backwards walking without weight or too much resistance could be a great start! Here you can also find our Knee and Ankle Approach! www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro www.atgonlinecoaching.com/articles/ankle-ability-exercise-routine

[@lordmolyneaux8675]

Funny you mention the sprint thing, as sometimes I want to start doing them again but it ends up bothering my upper quad area. I wonder how long I'd have to go light and build up to being able to go full speed in a sprint.

[@TheKneesovertoesguy]

Nothing wrong with starting light!

[@jamesmartin-g9f]

Hey Ben, I’ve made incredible progress so far. Not enough to run yet but I’m getting there. When I do the atg split squat i get sharp pain in my back left knee. Should I stop doing these and just focus on sled pulls until I feel strong enough to continue with split squats. Cheers

[@TheKneesovertoesguy]

Would scale back the split squat by elevating the front foot more and adding assistance. Also make sure you train behind the knee with hamstring curls or elephant walks🫡

[@jamesmartin-g9f]

@@TheKneesovertoesguy legend !

[@rozzie1569]

I need help. I tore my meniscus a few years ago and i had to have surgery on my right knee....I've been doing Spinn classes a lot. The other day I tried a Jujitsu class in that class I only did a lot of stretching, and then I went to the gym I did a few squats which I haven't done in a long time and now my left knee is not hurting but it feels tight and kind of swollen. My colleague told me to check you out .. That what I'm doing. I hope you can help me out. I need this tightness to go away. I've been limping while walking for a 2 days now. I'm struggling to walk down the steps. I feel very little pain, mostly tightness. I stop and stretch when I can. I will check you out!

[@TheKneesovertoesguy]

Rooting for you here! Working on building strength and length with scalability can help here. Start with reverse sled, step-ups, and split squats at a level that can improve your range during knee extension. Which will hopefully help with the knee tightness! This could help: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro

[@macont2145]

Hey, man, you are doing an inspiring job! but just as I was about to hit the gym and apply your hip flexor protocol, I noticed it was gone. May I ask what happened to the hip flexor protocol?

[@TheKneesovertoesguy]

Can find it here: 4-Step Hip Flexor Protocol kzbin.info/www/bejne/kJm8gn2smqqZeJI Always updating videos🫡

[@macont2145]

@@TheKneesovertoesguy thanks man you are great...

[@parvanehedalat3346]

Hi I have cracking and noisy knee pain and inner of my left knee have pain and bother me how to improve them

[@TheKneesovertoesguy]

Would check this out: www.atgonlinecoaching.com/articles/article-knee-ability-zero-basics-and-pro Has helped many address their knee noise and pain-free ability!

[@mattjay8313]

Hi Ben. Do you think with a high grade partial acl tear that would need surgery to restore stability in the joint? Can’t remember if your original injury involved acl or not?

[@TheKneesovertoesguy]

Can’t advise on medical concerns. But have helped many with ACL tears. Some avoided surgery, some had surgery and afterwards, did ATG and felt better!

[@macont2145]

Hey coach, do you have anything on relaxing pelvic floor? I searched everywhere but it seems there are just a few basic exercises. There is no palpable guide on how can we load weights onto our pelvic floor relaxing stretches. What do you think about cossack squats for example, are they effective in targeting the pelvic area?

[@TheKneesovertoesguy]

Cossack squats can be a great movement. The ATG Split Squat as well has helped many with their pelvic tilt issues!

[@macont2145]

@@TheKneesovertoesguy thanks a lot coach!

[@i_am_jp5]

Hello, do you need to be injury free to follow your routines? I'm coming out of the back of a few months with knee patella tendonitis, also have a sore lower back from years of deskwork, do things like this need to be cleared up first or would these routines help sort these things out?

[@TheKneesovertoesguy]

Knee Ability Zero probably has the most knee pain success stories ever, and Back Ability has many hundreds too! ATG Zero is a mixture of both. I get sent many life changing success stories every day.

[@i_am_jp5]

@@TheKneesovertoesguy Thank you! I'm trying to get started with my knees, but I'll be honest, there's a lot of info in a number of different places - nice problem to have :-) I can see there's a Knee Ability Zero book on amazon but there are also youtube videos and also a Part 1 article on Medium...which should I get/follow?? i.e. what's the best resource for a simple step-by-step this is the process kinda thing?

[@Fitness_1349]

I've been trying some of your techniques for my knee pain behind the knee, sled, backwards walking, split squat, tib and calf raises but I still don't know how often I should be doing each exercise.

[@TheKneesovertoesguy]

Those are a great start! 1-3x a week works great here! Sled or backwards walking can be done daily!

[@GoalGlory3]

What’s your opinion on doing knee exercises every day (body weight), is it too much for the tendon to recover from?

[@GoalGlory3]

Primarily voodoo banded squats (to failure)

[@TheKneesovertoesguy]

I like up to 3x a week. This is the frequency we use in our bodyweight programs🫡

[@GoalGlory3]

@@TheKneesovertoesguy okay thanks!

[@coxless_persian4115]

Do you have any alternatives for dead hangs (besides pulling the band) for someone with shoulder pain that cant raise their shoulders more than 90 degree angles? Im wanna give this program to my old parents but i know they raise their hands more than above the chest

[@TheKneesovertoesguy]

Having your feet on the ground for assistance can be a great option! I would also checkout my shoulder routine here: 3-Step “Reverse Out Shoulder Pain” Routine kzbin.info/www/bejne/fZTThXivdrZ7g8k

[@coxless_persian4115]

@@TheKneesovertoesguy thx a lot

[@PeaceLovePitBulls]

i don't see that pull up bar on your site.

[@TheKneesovertoesguy]

Planning on having this available soon!

[@PeaceLovePitBulls]

@@TheKneesovertoesguy great, where can I get it now?

[@nestorosvaldososabaez1629]

Does farmer walks backwards work? If i do not have a sleed?

[@TheKneesovertoesguy]

Clever idea! Grip may be a limiting factor though! A weight vest would work great!

[@Pac_TheNoob]

Hi just saw your KZbin channel posted on Reddit…I was searching pre warm up workouts for soccer? Is there anything you’d recommend?

[@TheKneesovertoesguy]

Knee Ability Zero works great! This routine also works well: www.atgonlinecoaching.com/articles/knee-ability-for-young-athletes

[@Pac_TheNoob]

@@TheKneesovertoesguy I appreciate it! Thank you and have a good day 🙏🏻

[@Pac_TheNoob]

@@TheKneesovertoesguy I am trying to access the routine but it seems I can’t ?

[@authorizednull5187]

I always wanted to introduce your system to people I know, but a problem arises which is you dont have a good entry point to new people, in terms of coming to understand what ATG is all about, how it works and why it works. For older people, and people who wouldn't go through all of your videos to get the idea of it, I feel a video explaining simply what is ATG, and why it works. Most of your vids are quite specific and focused on a subject, but in my experience, trying to introduce ATG to other people there is nothing with that I could convince them.

[@TheKneesovertoesguy]

You can have them checkout our landing page which has an intro video right when you open: www.atgonlinecoaching.com

[@hubenbu]

You're a fireball.

[@TheKneesovertoesguy]

🙏🫡

[@RomanicusSparticus]

Do you think everything in this video will work with someone who has some fairly severely bowed legs? Or any modifications in order to avoid injury?

[@TheKneesovertoesguy]

Every exercise scales and you can find it mentioned in the is article as well: www.atgonlinecoaching.com/articles/atg-zero-ch-1-4

[@bladerxnner]

I have a problem with getting into deep squats my diagnosis is that most my troubles come from bad ankle dorsiflexion ability as my knee is barely able to move forward over the knee at all and I can’t figure out if it’s weak tibialis muscles or tight calf muscles is this something that will resolve itself doing knee ability zero?

[@TheKneesovertoesguy]

Knee Ability Zero could be a great start for you! Tibialis Raise, KOT Calf Raise, Patrick Step, and Split Squat all work wonders for knee and ankle ability! Progress these movements and your ankle ability will follow🫡

[@danielformica-yourvocalteacher]

What if you don’t have a back extension machine?

[@TheKneesovertoesguy]

There are ways you can makeshift a back extension: How to Makeshift a Back Extension kzbin.info/www/bejne/eXrdp4aibNJnb5o

[@danielformica-yourvocalteacher]

@@TheKneesovertoesguy I have only dumbbells and a chip up bar

[@eng.miroslavmanahilov1944]

Legends!

[@TheKneesovertoesguy]

🙏🙏🙏

[@jamesryan5747]

I just tried running backwards on an elliptical machine and it seemed to get a great workout. Have you ever tried it/

[@TheKneesovertoesguy]

Clever idea! I like the walking as it builds through the feet though!

[@dtpace]

Where can I buy your basketball sneakers!?

[@TheKneesovertoesguy]

Uncivilizedsneaker.com

[@allanpeter7700]

I do dips atg style, my tendons, ligaments can handle it

[@TheKneesovertoesguy]

Well done!

[@kenbrandy]

I have been deep squatting and all of the sudden I couldn't due to knee pain in one knee. Doc says possible meniscus issue cant tell, but definitely chunks of cartilage missing. Do you think it's possible to do atg squats again with missing cartilage? Wondering how to set a realistic goal.

[@TheKneesovertoesguy]

Always hope here and have helped many address their cartilage damage: kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6 Here is also our approach to Knee Ability: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro Rooting for you!

[@kenbrandy]

Thank you for the hope!