90 Days of Knees Over Toes UNLOCKED My Sh*t
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- Опубліковано 6 лис 2023
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Over the last 90 days I have been training like Knees Over Toes Guy using his ATG program to bulletproof my knees. I've dealt with years of knee pain at this point, and I wanted to see if Ben Patrick's unique training program could rehab my knees and get me back to my best. Using his sled pulls, backward walking, split squats and the patrick step, I was surprised at how challenging the routine was, and better yet, how much of an impact this program had on my knees and my athleticism.
Have a great week guys! Cheers.
The camera guy that stops you from jumping from 8ft up is a good friend.
Scripted. C'mon, man.
I love lies
fun thing to notice, how he injured himself, and was able to build better knees post injury. so many people get one injury and say "oh, i guess my whole body is broken now."
move your body folks, its an amazing piece of equipment.
Exactly! Imagine if he'd injured himself without being in the middle of doing the training or completely stopping after being injured. The injury possibly would have been much worse and definitely more debilitating to his overall wellness.
This so great to note about other injuries and especially surgeries too! Especially with ACL tear surgeries, you need to get moving the day of or the day after surgery so you don’t lock up and get scar tissue, because blood moving towards the injured area gives nutrients and oxygen needed for healing. Very important to move!
Yeah the program allows you to recover incredibly fast and to get back on track easily. So if you hurt yourself on day 90 you just regress for a couple of weeks to day 10 and you’ll be able to restart at day 90 and continue your progress.
THIS
A lot of people think getting all these aches and pains are just a fact of life and to get used to it. I’m barely learning most of this pain is from lack of conditioning and strength, which CAN be improved.
I’m about 6 months into Knees Over Toes programming and my knees feel fantastic. Getting a small sled that I pull in my street has been the best home gym purchase I’ve ever made.
Do you just do it on the concrete?
Im glad i live in the country.
The sles gets loud on concrete
What sled did you purchase to use on the street? I’ve been interested in purchasing one but didn’t want to mark up the asphalt or make too much noise.
@@SpenSahDude you can use an old tyre for backward walking
@@KCVen805how’s the noise
It really amazes me how not moving and staying in wrong positions for years destroys the capabilities of our body, but when we move in all angles and directions we return again to that strength.
Yeah it happens rapidly in comparison to all the time I spent not doing them
I really like this guy because he keeps it real and doesn’t sugarcoat everything to make it seem easy and pain free (both physically and psychologically). Progress is trial and error, two steps forward one step back, and this guy really captures what actually happens to you when you try to improve. Well done!
Amazing.
I'm studying to be an Athletic Trainer (literally an exercise rehab coach) and this is exactly what we try to give people. Simple, easy to execute plans that TRANSFORM your ability to do the things you love. This is where the special is. Getting people back to the things that bring them meaning and joy. Super glad this one worked out for you!
Cmon. Your mix of half squats, Bulgarians, battle ropes, box jumps, and McGill’s big 3 aren’t going to transform anything.
Those movements have their place at times. But so do power cleans, deadlifts, kettlebell swings, rowing, eccentric hamstring work. There's an enormous world of restorative exercise and any trainer worth their salt will scale their coaching based on the needs and demands of the scenario
The exact kind of reply I’d expect 😂
So “demands of the scenario” dictate getting out of knee pain?
See the guy in this video? Do you think any exercises you named are going to “restore” let alone “transform” his abilities?
Hint: no.
To be fair, this video literally demonstrates someone following a program of specific movements and seeing a significant difference in his before and after.
I'm not advocating for any specific exercises, like I said there's a huge range.
But I'm not sure what to tell you if you just watched this video, saw his improvement and you don't think exercise interventions can help. 🤷🏼♂️
@@andrewpeachey5416 it's one of them guys. You know, do nothing, know nothing, but present an air of a couch expert. The jaded cynic.
My knees are hurting just for watching the first clip alone 😢
Nice work! Also great mentality not giving up when you had an injury. I love these kind of success stories. I know I'm a stranger, but I'm proud of you!
Thank you for taking the time to make that video and congratulations on all your progress. You earned it! Happy to see you healed so quickly!
I've watched six fitness/knee repair videos today and you're the only one who understands how to use music in a video. You'd think the concept of "turn the music volume down when the narrator is talking, and up when he's not" wouldn't be some hidden secret, but apparently it is the Holy Grail itself.
My preference is no music at all, but that's just me.
Great video as always! Can't believe it has been a year since your last video. The cameos in Cam's and supporting him have been great.
As someone with knee pain this has def peaked my interest and I'll look into the workouts you did to see if they fit in with my knee rehab 🙏
Wdym? He did a video 5, 6, and 10 months ago.
Another good video! I've been adding in some of Ben Patrick's stuff into my workouts lately and it's definitely been helping. Certainly feel like I've got some of my athleticism back
You did a great job! Ben's exercises and knowledge has helped me so much over the last few years with my knees. You should train to Dunk soon! You could get an easy few more inches right away with just a really strong penultimate step.
Been doing knees over toes exercises for a couple of years. It has really improved my leg strength and flexibiltiy
6 months in recovery from ACL & PCL reconstruction, I have progressed quite a bit. This will really help!
Doing your backward walk next to a pond is dedication
I am not FULLY on the KOTG program but am incorporating a lot of it into my routine now. I've been battling knee pain for 21 years now and I can't believe how good they feel after a few months of working the program! So glad to have started.
Currently in my resetting to ground zero after recovering to reaching a 4.5min/mile to now unable to walk without pain. Nice to see that others have hit that point in recovery then had to restart also.🎉
Awesome video!
For the rim touching, I think it’s because you stop your momentum when you jump to jump which gives you less lift off. Think you could easily get a bit higher if you stride and lift off into it. We might need a “I learned how to dunk” video
Probs take years
@@ryanmartin5456His mechanics are so ass right now he could get easily get a couple more inches immediately just by learning how to jump. From there if he kept doing this work and add in plyos, he could get there in 1-1.5 years of dedicated effort I bet
Also the angle he approaches rim.
Could help to get more speed by starting further out and dipping slightly on the last two steps. Still working on the consistency myself!
I’ve been dealing with knee pain since running a marathon … can’t run more than 1km now. I’m definitely going to give this a try
Search up corexcell first, knees over toes can be quit more difficult and can get get injured if you don't know what your doing.
goodluck
It's helped me a lot with mine. I don't even have the program as it's a little too expensive but I've just been doing some of the stuff from his free UA-cam content and it basically made my knee pain disappear in a month. I find that the less regularly I do them the more the knee pain starts to come back.
Try to stay consistent!!🙏🙏
Any updates bro?
Seeing you do this, I'm definitely going try program as well hopefully sort my knees as well! Awesome video once again!
Appreciate this ENTIRE post, thank you..!!
I tore my LCL 8 weeks ago, and couldn't walk for a couple weeks. I started implementing this daily for the past 5-6 weeks and I've already increased my vertical past anything I've ever been able to reach before. A couple more weeks and I should be able to dunk within a couple weeks.
This is wholesome, very inspiring ♥
I really enjoyed this video and the ending was really funny. Appreciate the kind message at the end as well.
Awesome! Thank you for sharing this!
Thank you so much for making this video!
I've done these workouts too and I only had light knee pains prior (minus a wrong sized bike-NEVER get a bike that isn't your size) and my knees and mobility feel stable and no pain in dynamic movements. I highly recommend wide toe box zero drop shoes and these knee strengthening exercises!
Most of the video he is wearing a pair of Feelgrounds Courtside... Those are barefoot shoes. It's the pair that looks like Panda Nikes.
I second this. I do kneesovertoes exercises, which are great and help a lot. Switched all my shoes, work and casual to barefoot shoes recently, and after a month of no exercise, went back to the gym and found that all the ATG stuff was easier than before the break! Amazing difference! I also recommend toe spacers(used correctly for brief periods)
This was such good story telling and funny! 😊😁 Super interesting! Thank you so much for testing this and sharing your experience with us!!
It hasn’t even been 20 seconds and I’m already feeling some tingles on my knees 😭😂
Amazing video. Keep up the good work guys!
Thank you for this video. I injured my knee a few years ago and while it has gotten better than it was, I still don't trust it the same. I'm going to give this a real try to see if I can build back some lost confidence! Thank you!
Amazing! Go for it!
you most definitely can bro.
@@weebspeakeasy314 Thank you! I'll do my best!
@@jenny4444jshow’d it go?
@@BlueRiptide Thank you for checking in! So far it has been going great! I already notice that if I slack off, it starts to revert, so I will need to keep doing this at least somewhat regularly. Hope this helps! Thank you! Xx
Since getting into fitness last year, I've ended up getting massively obsessed with Goal Guys videos and slowly working my way through them. Don't know whether its because I'm also follicular challenged by I'm obsessed with Bren's transformations. Absolutely body goals.
Workouts in order:
2:14 backwards walking (sled pulls)
2:21 tibialis and calf raises
2:28 patrick step
2:38 atg split squat
3:05 two more stretches
wonderful presentation, well done my friend, this was very helpful, and yes Ben is amazing !!
I love this guy been following him since late 2020 he got my knees better 👍
Really enjoyed this!
I was genuinely so happy watching that. Confirmed why I'm a PT haha.
Keep on going mate! From Australia.
This is inspirational. I have terrrible knee pain and it frustrates me to no end. I will be trying these out
Great work ! Awesome stuff duude🙏
Shame you don't have an affiliate link for this, because I just purchased the program because of this video - and reading other people's comments below😅Never heard of the guy before this, but I'm definitely intrigued to get rid of any current knee pain & see how it affects my gym workouts, flexibility, AND dance training. Thanks for the video again! Great stuff!
How’s it going so far?
Did it work for you?
Tempting faith a bit doing those jumps but fair play. I too am working on my knees fitness, flexibility,mobility and have 5 months to train for my first half marathon, I've never ran more than 10km and that was 15 years ago so it's a challenge I am taking seriously. Good luck to all actively addressing their issues and big thanks owed to kneesovertoesguy, I actually think he deserves a nobel prize for his revolutionary physical therapy that is proving we don't need pills to solve problems. Shouldn't have said that, now they're going to come after me😮
It's a bit like that isn't it!
How is it going with your Training Brother?
Is the first 10km done?😅
Hey! Your progress was amazing!! I will definitely be giving this workout a try to help with my knee.
For your vertical, I think you're more limited by your technique rather than your knees, I am only 5'9 but even with my bad knee I'm able to jump high enough to grab the rim.
Keep up the great work 💪🏻💪🏻
Thank you for this ❤
Thank you, great video!
I never thought exercising knees could help touching your toes. (I have the same distance you do and it confuses people as I'm pretty fit otherwise but can't touch my toes) Really inspiring! even the thought of walking backwards in public just got my curiosity and probably a fun experience!
This is such a good video!!! Really makes me want to get back to Ben's program. I'm really good at half assing it. You definitely full assed it 👏🏼👏🏼👏🏼👏🏼
The only thing that's harder to implement is the sled pulling. Everything else needs little to no equipment so I incorporate some of these exercises in my warmups. How are you half assing it? 😅
@retardno002 I just only do his program 1 day a week...I guess I'm like...quarter assing it?
@@CaptainSallyPoo not really, I think he actually recommends only doing this once a week, or at least he did in a video with GarageStrength.
Fantastic video! I do the ATG system and my leg and knees are stronger than ever!!
My man hit a muscle up ! Nice!!im going to start adding these things in immediately
Came here to suggest a video. It'd be good to see a 30 day boxing challenge - You light spar on your first day, spend 30 days working on your boxing and light spar again to see the improvement. I think the training, progression and technique would be really good to see.
Great job mate 👏❤
Where's the Like and Subscribe? Great job guys. Really appreciate the hard work you guys go through to vet out these programs. Keep it up!
Such a good video. Funny, informative and inspiring. Subbed! Tnx for the nice message at the end of it 😂😊
the joy on your face when you said you're pain free is so wholesome! how do you feel like this has helped with your ankle/hip mobility? I don't have any knee pain but my squat mobility is BAD.
Not sure if hip mobility has changed but I feel like my ankle and foot mobility has improved a bunch!
@@GoalGuys oh dang okay! I had a lot of ankle sprains from basketball so I'll give this a try. Thanks for these videos!!!
Try doing crawls, the lizard crawl is very good for hip mobility and overall health, if you want to checkbit out, the bioneer has videos on it
@@CJAlonzo413 ua-cam.com/video/xcVb8v-NiUY/v-deo.htmlsi=yeWOcGgqCh0Kg8KK best exercise I’ve found for me
I had fun watching you improve and checking out the locations around town! Do you have a link to the program you followed?
Thank you for sharing your experience. I had ACL and meniscus surgery 6 years ago and I can't bend my knee past 90 degrees. It is so painful when I try stretching it. I really want to get my mobility back. It's really discouraging. Watching your knees improve gives me hope! Thank you!
Work on opening your hips which will also work on your quads and hamstrings/glutes; and do ankle, foot and toe work.
Also those wedges he started with really help.
Man, I feel I am watching myself. I'm 55 and athletic fit but my knees are bad and hamstrings tight as hell. God Bless Ben Patrick.
Very inspiring. Good work! Would you mind sharing your daily routine? Thank you.
This makes for a pretty good intro to his stuff. I haven't had time to look into it all systematically.
Really love this. It shows that it works.
Great video bro!!!
This is fantastic. Which program did you follow in ATG? Knee zero ability? Or any of the weighted ones?
thanks for sharing!
It's insane that you improved so much in 90 days.
Hey thanks for sharing you journey. I’m gonna have to look into the program.
That’s brotherly love right there
The camera man always knows how to survive!
Very informative! By the way, could you please tell me what brand those sneakers are you are wearing in the video? Thanks in advance.
57 years old, and even just integrating a portion of KOT, already noticing a beneficial difference.
How often were you doing this workout?
What were the sets and reps?
Thanks
The massage at the end was pretty cool. Love you both.
Wait, you got a massage?
@@Mr-Bogs Yeah, no-homo tho
Thanks!
Nice work, mate.
Another great video. You forgot to show how far your hanstring stretch improved!!!!!! I wanted to see it.
Cheers.
You guys are so awesome! Just average guys trying!
Love your content, man!
I hope you consider trying out bjj for a future challenge
As someone who is currently going through knee pain this is very inspiring and motivating.
What is your training frequency? I'm currently doing 3 trainings per week, and starting my 5th month of training, but I recently re-injured the knee so I had to regress :(.
Also, how often do you do streaching? is it after every training or some other frequency?
Search up corexcell, alot of the problem starts in the glutes, his exercises are alot less intense and focus on muscles kot doesn't talk about much
Great video especially the jump off the ladder. LOL! I have dabbled with the ATG program over the past 2 years and after finally committing a month ago my knees feel much stronger. I do other exercises as well but try to get at least 3/4 ATG workouts in a week. I'm feeling the benefits and can even run now even though I way about 260 lb. I've also started recording my workouts for people to see my progress.
Very nice!!! I would love to see video for vertical again it was a bomb, but now with your brother 😎
That was awesome! I hope you were doing Jefferson curls too. That really helped my flexibility
Cool video. Now I want to try some of those exercises.
Awesome video!
My right knee has grinding and shifting when putting weight into it. I had a severed acl and damaged meniscus repair many years ago. I have screws and rods inside. Unstable knee at best. It’s difficult for me to do a slight pistol from a single step height. Have you experienced this and do you believe this program would work for me?
He looks so much happier at the end of the 90 days :)
amazing man!
great video.
I can't believe you ALMOST wrecked all your hard work by the end with that high ladder jump though 😂
Ok I'll try at least some of this. Great job man!
I just watched this and I must admit. For YEARS doctors and people were in the 'no knee over toe's bandwagon. The secret is in the feet!
I came here to talk about your jump, if you haven't figured it out yet. You developed all that strength and agility and didn't see, what I thought , to be good gains.
It's all in your form. Watch a jump video and unleash all that hard work you did!
I look forward to using this once I heal from a recent surgery.
Good luck!
0:47 BRO! The sound and your face, I can't!
GREAT video-thank you!
I have to ask: where are you, that you have a Roller Coaster in your backyard? I can barely take my eyes off of it 😂
Great vid!
this makes me happy
Good video. I may have some questions in the future. I’m have some knee pain and flexibility limitations. May reach in for advice.
Hi! I love this video so much! But I would like to know if you did this training every single day (despite the days you were injured), I mean yo did this one they yes and one thay no ?? Thank you
Another great video! Always a treat to see an update.
If you get your arms back further on the jump and load up a little more you'll prob add two inches
I always watch to the end of these videos. :)
8:12 That Looked like a NBA flop until you explained I was like what’s the roll for lol Great video love the progress and the determination 💪🏿💪🏿💪🏿
I’ve been doing the atg program with my little brother and cousin for almost a year now and it’s the best thing I’ve done I highly recommend everyone gives it a try
How old r u? Is it working
The stick breaking sound when he landed 😂