No-Equipment ATG Flexibility Routine
Вставка
- Опубліковано 5 січ 2024
- I believe the knowledge should be free.
And for 6+ years my job has been making coaching affordable.
www.atgonlinecoaching.com Programs with form-coaching under 24 hours, 7 days a week, for $49.50/month, with no contract and 1/2 off the first month so you can see how you like it
map.atgforcoaches.com: With coaches now around the world, there may even be one near you who’s available for in-person training!
atgequipment.com: All the unusual tools I’ve been creating to help make the ATG system more user-friendly
uncivilizedsneaker.com: The foot-inspired shoes I wear
Thank YOU for making this possible!
After 2 years of atg following a torn ACL and meniscus I finally achieved my splits again while being stronger than ever. Thanks for everything Ben
Insanity. My story: grade 2 hamstring tear 1.5 years ago. Now finally can hug my legs after incorporating the long lunge strength hold. I really want to reach them splitz.
That’s EPIC! Way to go and glad you have got your mobility back and getting stronger! Thanks for sharing!
SAME! But I'm still struggling with getting back into it. Can you let me know some tips and things that you did?
Getting a lot of slow controlled repetitions in the nordic and the Jefferson curl (especially the negative) plus hip flexor mobility and strength through the atg split squat and the cable pull did it for me. I had already done them before as a child because I've been practicing taekwondo for ages but being able to drop into them no warmup as a 24 year old is another level entirely
yuh!!
This dude is always like halfway out of breath explaining every workout and I love it. You can tell you’re working hard Ben. Thanks for everything you do.
Appreciate it🫡🙏
0:00 couch stretch (60 seconds)
3:31 elephant stretch (20 reps)
4:40 90/90 stretch (20 reps)
6:46 inner thigh stretch (20 reps)
(1-2 rounds)
🫡
Before or after workout or on rest day?
How often per week ?
@@charlescirio im sure ull see good results if u do 3-5x per week
@@charlescirioliterally dose dependent, the more the better. give yourself at least one rest day a week if you're at 5 x per week or more. need to recover in there to lock in the adaptation
I snowboard 100+ days a year and have had knee pain since 2019. I started taking your stuff serious at the start of the new year and my knees are already exponetially better. I can ride all day long with out pain or worring about injury. Just wanted to say thanks man. life has been better for me since I found your channel.
That is great to hear! Thank you for sharing!
Brother I can’t even begin to tell you what your program has done for me! I’ve been effing miserable for 2 1/2 years with a high hamstring tendonopathy, piriformis issues, knee pain and immobility. After 6 weeks now I feel better than I have in 20 years! I suspect in another 6 weeks I’ll be healed up! Thank you so much!
You just made my day! Thank you for keeping me posted 🙏
I wish that I had learned some of this 35 years ago. For years, YEARS, I had problems with my lower legs, (recurring shin splints?), and later my knees. Following the book, my recovery started day 1. It's been unbelievable. Thank you, Ben.
Better late than never and enjoy the book! The simple steps have helped hundreds improve their shin ability🙏
Здравствуйте, а о какой книге идёт речь? Где её можно найти?
Google it👍🏾
@@laila11778
Dude why not just say what book? What is someone supposed to google?
His books have gotten terrible reviews on Amazon.
Book? Where can I find a book.
The amount of free knowledge and info you've provided is insane. I was dealing with tendonitis in my patella tendon for over a year. Implementing some of the exercises you preach helped me finally be pain free.
That is incredible! Well done!
Which ones specifically helped the most? I used to have tendinitis and it flares out sometimes
Yes! Which ones specifically, please! I messed up my patellar tendon and can’t run anymore, trying to fix it with this stuff!
@@maloka_khoja I'm not sure what they're called, but you take a bumper plate or small stool and do single leg squats as deep and pain free as you can. Really focus on driving with your knee. Walking backwards on a treadmill or with a sled as well
@@AtypicalCreator I'm not sure what they're called, but you take a bumper plate or small stool and do single leg squats as deep and pain free as you can. Really focus on driving with your knee. Walking backwards on a treadmill or with a sled as well
Love love love how accessible and simple this is. Super easy to share with loved ones who aren't training fiends. Thank you
Happy to help!
you make the elephant walk look so easy, love ATG program. Fixs my knee problems in no time, continuing to build my strength all around, thanks for all you do.
Thank you and great work! Happy to help!
You have my subscription. I'm a Physical therapist and I use a lot of these principles with my patients. I love the exercise progression and modifications that you use. I advocate for my patients to spend 15 minutes stretching every day.
Appreciate it!
You’re seriously one of the most incredible influencer in the movement game. You reply with such to so many comments with genuineness. I feel hugely grateful for your work
Wow! Really appreciate that and glad to have your support🙏🙏🙏
You are such a phenomenal, amazing human being! Thank you for sharing all of these techniques with the world! 💪🏽🙏💜🔥💯
You are so welcome!
I like to see a content creator that interacts with their comment section! I walk backwards because of you!😂@@TheKneesovertoesguy
Absolutely love your stuff and everything you do, not only for the knees but also for the rest of the body. As someone who can't even do the split squat holds with assistance and leg raised whilst standing and instead has to do a kneeling version with about 10 cm's gap between bent knee and knee on the ground for minimal pressure, and as I assume others might have the same issue, it would be cool to see a video of the ultimate regressions for knee exercises and then some slow progressions.
Appreciate the support! Thank you! Even before the split squat mastery of the reverse step-up can be a form of knee extension yo use to improve your knees and ability to start performing the split squat! Always hope!
Small thing you said at 4:51 that I think is important. You said, "I'm trying to think with the muscles here." Thinking with muscles strikes me as so important! It's all our body, and fostering that mind-body connection really tells us what needs work, & prevents us from overtraining. Thanks as always!
Happy to help! Thank you!
I like to focus on my muscles, my brother said, imagine the electric signals firing to your muscles and focus on that
Hi Ben , love these videos it keeps me motivated after watching them.I just received my slant board and Tina bar so I’m taking things slowly and hopefully see some results in 12 months time,thanks again for your videos. Have a healthy 2024
Meant Tibia bar
Thank you so much and enjoy the products! Steady pain-free progression is the way to go and let me know if you have any questions! Keep me posted🫡
This is so valuable and simple. Thank you. Two rounds per week can be included even in the most demanding workout plans
Thank you for the support!
Thank you, Ben 🙏🙏 Wishing you and your family a phenomenal 2024!!!!
Same to you! Thank you!
The value this channel provides is exceptional.
🙏🙏🙏
Thank you. This is the kind of stuff I'm happy to find.
My current goals are press handstand and V-sit. I definitely need more core strength but I also lack the flexibility for the V-sit.
I usually do stretching and strength training in a context without any machinery. I have a wall and that's about it.
By the way for training methods with similar emphasis on mobility and range of motion and strength in the full range of motion I recommend Lee Weiland. Lot of overlap. I've adopted the goals they use with their students. Press handstand and V-sit to start with and after that the basic breakdancing moves like "air flare". I like it more to work towards skills like that instead of training strength and flexibility in a vacuum.
If you master these kinds of skills you'll not only have gained functional strength and flexibility but also balance and coordination etc.
I find your channel an excellent resource and you strike me as probably the most well-intentioned genuinely good-willed wholesome fitness guy I've seen on youtube.
By the way I recommend you set up bitcoin and bitcoin lightning and check out what is called the "value for value" business model.
WOW! Thank you so much for the support and love the goals! Keep me posted on that! Thanks for sharing all of this as well!
Thank You ! I love your content it’s helped me tremendously ❤
I'm so glad!
Thanks for all you do Ben.
My pleasure!
Ben is for the people ❤
That is very kind of you! Thank you!
Once again thanks for sharing all these gems!
Glad you like them!
Remarkable stuff! Thanks a lot!
Glad you liked it!
I like these pairings here. To the point as always.
Thank you!
I love your videos and program!
Thank you!
I know I’m still fairly new to this channel, but I am looking forward to your content in 2024. Thanks again Knees over toes
Welcome aboard and thank you so much!
Amazing, was just looking for this
🙏🙏🙏
been doing atg for 2 yrs and when split squats finally progressed to ground level with slightly elevated heal with some waits, my right knee started to make a pop sound at the MCL area. It doesn’t hurt but extremely annoying especially that I have never had any knee problems what so ever. I have had strong knees all my life never had any injuries. If anyone is kind and well informed to shed some light on this matter I greatly appreciate it. I haven’t stopped doing split sqts completely; I am using a heavy resistance band to assist at the bottom of the movement and so far so good. I then tested my knee without any assistance with just my body weight and there’s a slight improvement.
My knee pops, too but not as much when I noticed that my legs flays. I have to keep leg straight by holding in position then go down. My knee still pops a bit but not as bad when I hold it straight.
My advice is use a mirror or watch your leg closely as you do the stretches. If you see it move to the side as go down,that's what the problem is.
Sounds like a torn MCL buddy. Probably progressed too quickly. You can heal it tho. Go back to the knee ability zero and only work COMPLETELY pain free ranges of motion
Sorry to hear about the knee popping you are experiencing on this! Can't diagnose the issue, but if this causes any form of discomfort, you should simply find the level on the split squat where you aren't aggravating the knee. Try elevating the front foot a bit more if necessary as well!
It's really cool to see your focus continue to sharpen (i.e. standards, pillars, benchmarks etc.) such that Universal principles/measures of fitness can be attained evermore effectively/efficiently! 👏 As seen here, just four flexibility exercises complete with progressions to create relatively elite mobility. Wow. In other words, even though your journey took "6 ways to Sunday," you have created a program and system that fast-tracks exceptional athleticism for the rest of us. Thank You as always, Ben! 🙏🙌
Happy to help and glad this has made it easy to follow!
Thanks for everything 🫡💪🏼🤗💚
You are welcome!
Excellent video ❤
Thank you very much!
this is exactly what i needed. tysm
You are welcome!
Dude you are amazing. Thank you.
You are welcome! Thank you!
I really like hearing your thoughts on each exercise and the body position and muscle activation cues.
Glad you enjoy it!
Simple, Easy and Effective
Thanks a lot!
Showing this all, helps a ton! Knee pain in my left knee. Think from not stretching so I’ll be doing this from now on…
Hope this helps! Let me know how it goes and if you have any questions!
Multiple surgeries from hockey injuries in my teens, another at 30 from skateboarding, now taking your stuff serious, every day, and feeling a lot better. Even feel some mobility I thought was completely gone, turns out it was just weakness and it's coming back more and more.
Wow! Happy for you and keep progressing🫡🙏
Can't wait to try these.
🫡
You’re a genius bro
Appreciate you!
Do one for upperbody, great content, I do it everyday.
My hotel routine breakdown covers some gems for the upper body. Check it out here: My Go-to Hotel Workout to Increase Long-Term Athletic Potential
ua-cam.com/video/XTHko5zInI4/v-deo.html
the need to reciprocate for this amazing free content is on a high level rn
🙏🙏🙏
Thank you for making this
You are welcome!
Thank you sir. This has been very helpful. No gym. Just get it done.
Happy to help!
Yes it helps. I was just trying to learn the couch stretch!
🫡
amazing stuff.
Glad you think so!
Just what I needed
🫡 🫡 🫡
Thank you
You're welcome
I watch this video every morning
That's awesome!
Thank you!
You're welcome!
Ben thank you for the couch stretch demo! I had been doing these standing. I would balance (not very well) on one leg and pull the other one up behind me.
You are welcome! Happy to help!
Love your content brother! I do a couple of extra things on the couch stretch you might find of value (or not but hey). 1) I'll push against the wall or cushion with my toes especially my big toe, so rather than fold the foot under I'll flex it against the prop behind and push against it for the first minute then fold it under like you demonstrate here. 2) During the stretch I'll rotate sideways with my upper body as far as I can in both directions and hold. Gets into some deep lateral muscles and tendons. Hope that adds something for people here. Thanks as always.
Love that!! Thank you so much and thank you for the awesome tips!!
Great guy!
Thank you!
Thank you man
You're welcome!
These are great! I've been working on my mobility for a few months now but it's been slow progress(I'm 58 but in very good shape). My main issue is that my knees have been so badly injured thru the years(my right knee doesn't even look like a knee anymore) that my heel can't touch my butt, I can get a bit past 90 degrees on knee bends but that's it for now at least. Thanks for these videos!
Happy to hear these can help! To help address the knee I would start with backwards walking and knee flossing. Both magical in that they can quickly make the knees feel so much better and break-up any scar tissue and improve blood-circulation around the knees!
@@TheKneesovertoesguy thanks for the reply. I believe you sell those bands? How tight should they be and how often and how long can they be worn? For example, could I wear them all day at work?
thank you i needed this
Happy to help!
Thanks! I have a question though, so I have pain on the back side of my knee on my right leg coming from above my calf area to right under my knee area so when I do stretches like the elephant stretch or any stretches having to extend my leg out all the way it kind of starts to cause pain because I cant straighten out my leg the pain isn't that bad but it does get worse the more i stretch it i wantd to know what you thought should i just get it checked out and hold on the stretching or just keep stretching, because i really want to unlock a new area of flexibility as an athlete @@TheKneesovertoesguy
Great vid once again! Something I would like to see is how you would plan doing (some of) these 20 standards in a one or two week program, stretching and strengthening on the same day? Your vision on when to take your time to rest and recover and when to do a lot and some sort of ratio between those? Focus on maybe 5 of the standards per period or try to work on almost all 20 in the same period? Even maintaining all 20 standards is quite hard to plan in one period, let alone progressing on some of these exercises while trying to maintain the other capabilities. I'm really curious about your vision on these aspects.
Have a program for this actually! Male Standards and Female Standards on the ATG app!
I have No ACL...but Thanks ur ATG i can ski rideing🙌 this is amazing 🤝
Wow! That is awesome!
I do ATG as my warm up then keep my main strength component shorter eg 6 sets.
I’m a lifetime trainer and at 56 this works well. It keeps everything moving correctly and I’m still able to push myself.
That is awesome! Way to go!
My coach sent me this video to help with my knee pain. Just started today. Hoping for some relief.
That’s great! I would also checkout this video: ua-cam.com/video/Jwu8f42rLuI/v-deo.htmlsi=skFsiyBkyrDCHnWz
Ive been struggling to create a good routine for my mom who almost refuse to move because i have made it too complicated, which is now very clear. Absolute straight to good stuff program. Ill start soing this with her next for sure.
Even just backwards walking can be a great start! Always hope here!
I’m a believer!
🫡🙏
THANKYOU👣🦋
You are welcome!
Ben, love the content and everything you do!!
I am struggling a bit with the equipment I have to do ROKP stuff with enough resistance. What are your thoughts on doing backwards walking on a treadmill but having it on at the minimum 0.5mph speed, inclined to max (12%), and then pushing the belt with my feet so it moves faster than 0.5mph rather than doing it with the treadmill totally off?
I work out at home and have a pretty decent setup (rack, barbell, plates, dual height-adjustable functional trainer, smith machine, dumbbells, bench, slant board, dip belt, and treadmill) but don't have access to a sled and I'm feeling pretty stuck trying to address my knee pain.
I tried just walking backwards with it inclined and turned on at normal speeds but just don't feel much in the quads. I know you recommend turning it off but the user manual for my model specifically says not to do this. When I instead do it at the minimum speed and really focus on pushing the belt faster I do get a nice burn/pump in the quads and I'm hoping this will remove any damaging effects to the treadmill just not sure.
Do you have any insight if this is less likely to cause damage to the machine/motor? Should I also be using my arms as support to remove as much as my body weight as possible so my legs have to work harder to push the belt without the weight of my body helping?
If treadmill turned on at a low speed feels good for you and you are doing this carefully and pain-free I think this can work great. I still find turned off is king, and have not had issues with treadmills but totally understand your concern. Using your arms to hold onto the machine can work great too, but not a major form-point.
Hello mr. Patrick, love what you are doing and what you represent. I have seen in earlier videos a few exercises for wrist pronation and supination. I was wondering if you do/ever did isolation work for internal tibial rotation?
Keep up the good work!
Thank you and appreciate the support! Ankle flossing and ankle inversion are something you can work on and it might help with this! Check these out:
Ankle Protocol 1/6: Ankle Flossing
ua-cam.com/video/h9zUJCkZZ1s/v-deo.html
Ankle Protocol 6/6: Band Lateral
ua-cam.com/video/OMFr_3ykDi8/v-deo.html
@@TheKneesovertoesguy Thank you very much!
I really appreciate the schoolbus and fire trucks in the background. Really makes it feel like I'm getting a personal trainer in my own home.
LOL😂🙏
Atg split squat + wide leg founder routine from 12 min foundation training on youtube(last 5 minof the vid) is pure gold
Glad you find that helpful!
Great info. It would be nice if you did a 2nd video but focused on upper body. As a side sleeper i have to get my arms and chest spread back out each morning using my own techniques.
Pullovers can be a great tool and I suggest you watch my 7--step mobility routine here: ua-cam.com/video/omuAtS7zOa0/v-deo.html
Thanks a lot for the amazing content! 🎉😊 How many times a week would you recommend doing this? How often should you do strength through length exercises like Romanian Deadlift, ATG split squats, Cossack squats and such? I play football three times a week and want to stay mobile and strong without burning my body out. 😊
Currently doing some of these movements 3x a week in the program I using. No wrong frequency here, really just depends on volume, intensity, and what your training goals are!
Hello, i ran last year quite a lot, 5 marathons, and then i got problem with my left knee and now with right knee, so my condition went from very well to nearly nothing. Because i cant run because i got so much pain in my knees, but now i am traing to do these exercises. I started few days ago and lets see what happens. 😀 i also tried to go up and down the stairs, backwards, and after like 5 minutes i felt a pump in my knees and legs. Thanks for the exercises!
Tibialis raise and backwards walking can be a great start! Let me know how it goes!
Great stuff! Would you consider doing an upper body version of this?
Watch this 7-Step Mobility Routine: ua-cam.com/video/omuAtS7zOa0/v-deo.html
The World Needs More ATG Flexibility in Everyday Gyms!
🙏🙏
You got my subscription. Mobility is something thats far to neglected in peoples fitness.
I've noticed peoples hips and shoulders are usually what they end up having major issues with later in life so i think its really important to take care of them while you still can with excerise and stretching.
Absolutely agree and appreciate your support!
I’ve found a chair works nicely for the couch stretch. I work an office job and use my desk chair (it doesn’t have wheels) Might be tricky with wheels 😂
Great work! If this is comfortable for you that’s awesome!
You have any favorite exercise for internal hip mobility beyond 90/90? Most internal rotation exercise stresses my knee. I like the way you pin the knee for external rotation mobility.
This video shows an option you can use for internal hip rotation: Internal Rotation
ua-cam.com/users/shorts22nay04FIiw?feature=share
I believe you get everything you need with the 90:90 and Seated Good Morning, but you can have this as a tool🫡
I’ve been so focused on building strength and muscle which I have done amazing but now a days it’s so hard for me to think of a part of my body that isn’t tight. I’m definitely gonna need to start this
Can unlock mobility you didn’t know you have. You got this!
1 year ago I was walking with knee braces, sleeve supports and splints. My knee joints also sounded like a creaky door hinge going up the stairs.
After doing ATG exercises consistently, I’m running 5 miles every other day without anything. No more knee problems-they’re bulletproof.
WOW! That is incredible! Happy to hear the knees are strong! Keep crushing it!
Recently discovered your stuff and working on fixing my knees so I can get back to my passion: soccer. I was wondering if I got a broken treadmill if that would work for doing the backwards walk. Just trying to not get in trouble at my gym. 😂
You got this! Also yes! Broken treadmill can be a cost effective option!
Amazing as always! Just a quick question for anyone that knows, how wide should you stand on the inner thigh stretch? And the goal is to go up and down 20 reps? Thanks 🙏
As wide as you can pain-free and comfortably. 20 reps head to floor is the goal🫡
the goat
Appreciate you!
I've been working up to the ATG split squat for a while and trying to incorporate other ATG stretches a few times a week. Do you have a recommended schedule per week? Is frequency dependent on the individual, or like strength training, should I incorporate rest days? Now that I'm familiar with many of the stretches, daily mobility exercises have become addictive and so helpful. However, some exercises, like the ATG split squat (especially weighted) seem to need a rest day here and there.
That’s awesome! Yes, everyone will be different based on their training goals and have programs laid out for this as well. Rest days are key too, and maybe on those you could be more focused on mobility work.
Hey man Love the video!! I just have one question, where can I encorporate this in? Is it in my workouts, like, after doing a leg exercise, before or after the workout, anytime during the day?
It can be its own training session or used as a cooldown.
@@TheKneesovertoesguy alright alright alright! thanks a lot and keep it up!!
When I join as a member i can access all programs on the app? I don't need to buy individually? If not that is incredible!
That’s correct, access to all programs🫡
its normal to feel extremely relaxed after strechting? i think that static stretch is the cure to insomnia?
If you feel relaxed I would say that is a good thing! Can’t say correlation necessarily equals causation here, but it makes sense.
Ben, is there any drawback in performing the couch stretch lying on the back on the floor? That is, trying to get the hips, back an shoulders as close as possible to the floor instead of a vertical wall.
The Hero Pose is a similar motion, if you can perform this safely and pain-free it could work great, but I also like the stretch/strength aspect of the couch stretch.
I recently preordered the version 2 of the uncivilized sneaker. Any plans on smaller sizes? My kids are playing basketball, and I’d love for them to be able to avoid all the foot issues I grew up with.
Working on sizes 6-9 as well!
Which exercises specifically made you able to do front and middle splits?
ATG Split Squat and Standing Pancake both work great!
One thing that’s incredible to me is u can do all these things cold without stretching
Takes lots of practice and progressions🫡
What are the best exercises to heal torn ACL? Thank you.
ATG Split Squat and nordic are the two I use for ACL protection. Watch these: ua-cam.com/video/rrfbdPNsgMs/v-deo.html
ua-cam.com/video/_sF7e4Vhuy4/v-deo.html
Could you do a video on wrists and elbows please.
Elbow ability breakdown here: Knee Ability For Elbows
ua-cam.com/video/pzUVcG7oKLc/v-deo.html
Also have programs for the wrist and elbow on the ATG app (atgonlinecoaching.com)
Can you please explain what ATG means please.... PS: english is not my mother language another PS: I have injuries in my two knees and I have herniated discal L4-L5, L5-S1...... I don't know which exercises have to do I need to heal 😔
ATG stands for Athletic Truth Group and can learn more about our services here: atgonlinecoaching.com
Have programs which address the knees and the back, both of which have helped members with similar concerns you are having. I would also encourage you to watch my 13 part lower back manual: ua-cam.com/video/Q5oVzHJbAPk/v-deo.html
As well as my intro to improving your knee ability: ua-cam.com/video/Jwu8f42rLuI/v-deo.html
There's always hope and you don't have to be in pain!
@@TheKneesovertoesguy thanks a lot 🙏 💓
I haven't had my acl and mcl tear fixed yet. Have you worked out with anyone with knee ligament injuries? Are there exercises that you can recommend to improve stability?
Have helped many with these knee issues: ua-cam.com/video/TuOPKDPkzYU/v-deo.html,
If it’s a knee issue, chances are my programs have helped more people with it than any other! Simply because my programs focus on pain-free ability! The more of it you have, the less likely this is to be an issue. This starts as simple as backwards walking and is step 1!
ua-cam.com/video/Jwu8f42rLuI/v-deo.htmlsi=x9J1nykzcoC6b1mO
kneesovertoesguy.medium.com/pain-free-ability-50898ab0b950
Checkout these links and let me know if you have any questions! Always hope!
If you have lower back stenosis, will these exercises aggravate it
Can’t guarantee results, but have helped many safely approach their low back ability with my big 8 for the lower back: Big 8 For The Lower Back
ua-cam.com/video/ZwT0WNWb_qw/v-deo.html
KOT- Any good non-equipment exercise for improving jumping for basketball? Asking for a 12 year old boy who wants to jump higher and dunk.
this video in itself has tons of gems related to jumping!!
also remember to jump off all 4 plants meaning both two foot plants and both one foot plants (Left-Right, Right-Left, Right, Left) balancing these 4 plants in terms of how high you can get off of them should be your main dunking goal as this will make you super healthy long-term due to lack of imbalance and thus will also make you have the potential to jump exponentially higher!!
Jump Ability Zero on our ATG app has some gems! Many great tools in this video as well! Think Tibialis Raise, KOT Calf Raise, Split Squat, etc.
Would you recommend doing this after a workout or run? Or can I jump not this first thing in the morning? Appreciate you
Either works great! Cool down or warm-up🫡
@@TheKneesovertoesguy Thank you!!
If you feel knee pain with any of these exercises, should i just start with the stretches? would that help
Scale back the exercises that you feel pain or discomfort and would always start with backwards walking! This video covers how you should approach improving your knees: ua-cam.com/video/Jwu8f42rLuI/v-deo.html
How often should i do this in a week?
Can do this every other day
I have had a disc herniation for 6 months with sciatica pain down the right leg, which has reduced my mobility significantly. Do you have any programs or protocols for dealing with this?
Watch my big 8 for the lower back on UA-cam. Have a back ability program as well which can be a great guide. Would love to coach you through it: atgonlinecoaching.com
🙌🏽🙌🏽🙌🏽❤❤❤
🫡🙏
How much time do you personally spend each day training/working on mobility?
You can checkout my exact training here: ua-cam.com/video/N3PuDpFocTQ/v-deo.htmlsi=wb4Y7ITTXMnLlHWH