The Beginner’s ATG Lifting Routine
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- Опубліковано 31 тра 2024
- Free article version: / the-beginners-atg-lift...
Free bodyweight regimen: www.commonsenseu.org/fitnessr...
Coaching & Equipment: atgexercise.com
Shoes: uncivilizedsneaker.com
To see if I’ve certified a coach near you: map.atgforcoaches.com
Sets & Reps:
Workout 1
1st: Backward: 2 minutes resisted treadmill, 100 yards sled, or 200 yards unresisted
2A. Single-Leg Standing Calf Raise 2 sets of up to 15 reps per side
2B. Tibialis Raise 2 sets of up to 20 reps with bar, or at least 20 reps with wall
3A. Slant Squat: 4 sets of up to 20 reps
3B. Nordic: 4 sets of 5 reps, or Ham Curl 4 sets of up to 12 reps
4A. Hanging Knee Raise: 2 sets at least 15 reps
4B. ATG-style Incline Dumbbell Press: 2 sets of up to 15 reps
4C. Pull-up: 2 sets of up to 12 reps
Workout 2
1st: Backward: 2 minutes resisted treadmill, 100 yards sled, or 200 yards unresisted
2A. Seated Calf Raise 2 sets of up to 20 reps with machine, at least 20 reps with DB/KB, or 20 reps with wall
2B. Tibialis Raise 2 sets of up to 20 reps with bar, or at least 20 reps with wall
3A. ATG Split Squat: 4 sets of up to 12 reps per side
3B. Back Extension: 4 sets of up to 12 reps
4A. QL: 2 sets of at least 10 reps per side
4B. ATG-style Overhead Dumbbell Press: 2 sets of up to 12 reps
4C. Row: 2 sets of up to 12 reps
Thank you for watching!
This guy has literally given everything from his paid program for free here. This is what truly caring and wanting to see a change in the world looks like. From the UK, London, thank you.
💯💯Unbelievable
Really appreciate the support! Thank you!
He had to, it was leaked all over the internet lol
The U.K. is in London now?
Hell I know the rest of the U.K. are all English colonies but thank you for admitting it!
Then you should financially support as well. I’m sure you’re already doing that tho!! Correct? 👀
Out of breath cuz he is trying to get us so much information, and is so passionate about it.....this dude is awesome.
Really appreciate it! Thank you!
Former Blackhawk pilot here. Neck/back/knee/shoulders/basicallyeverything pain is a thing we deal with. Your program has given a lot of quality-of-life back to me, and I'm forever grateful. Thank you!
That is incredible! Thank you so much for sharing and happy to help🫡🫡🫡
Your content is changing my life. Drove for 6 hours yesterday and played basketball for 4 hours after with minimal back pain. A year ago (before I started your program), I would’ve been in agony even attempting these two things in the same day. Thank you so much. I will shake your hand one day.
🤝 man I’m so happy to hear that!!!!
@@TheKneesovertoesguy Ah man I’m so pumped you read my comment! Much love to you and the team, man. If this isn’t Ben directly managing this, please send him a screenshot or something. I would LOVE to come out to the gym and get an in-person workout in!
Him and SquatUniversity are the most amazing channels.
Also FitnessFAQs, Gravity Body Transformations and Conor Harris. Those 5 channels are the holy grail of recovery, health and safety.
Hi can you tell about your routine?
He’s awesome my knee is healing remarkably 😊
Balance out your muscles to reduce pain and injury!
Toes:
Backwards walk/run/sled (getting out of pain killers)
Lower legs:
Straight leg calf raise
Bent leg calf raise
Tibia raise
Knees:
High rep toe squats (targeting knees)
Split squat (hip flexor flexibility + knee strength)
Backside:
Nordic curl (ACL tear prevention)
Back extension
Core:
Lsit/ legraises
QL bend
Upperbody:
Full rom pull variation
Full rom push variation
🫡🙏
This is life changing for me. I had to stop playing soccer at a semi professional level at 27 due to knee tendinitis, I’m 37 now and recently discovered your work. I have been doing these exercises for 1 year and I’m on the verge of a comeback! I’m feeling stronger and more flexible than I did in my mid 20s!
So happy to hear this!!!!
I'm 54 and about 25 pounds overweight. I tried to take up running earlier this spring to get in shape and after only 4 days the areas right below my knees were constantly aching so I had to stop. I used cold packs and had to take a pain killer a couple of days. I stumbled across your channel and started walking backwards daily. I especially love going backwards up steep hills. My knees have never felt better. Thank you so much! There's definitely a spongy, strong feeling that I haven't felt in my legs for years. I plan to do some more of your exercises as I continue to get stronger. I do a little bit of sideways walking also for a few minutes most days and I really feel my glutes, hips, inner thighs and a little bit of the knees engaged in that exercise. Thank you again for sharing such wonderful advice and God bless!
WOW! So happy for you and glad you are seeing improvements! Keep it up and thanks for sharing!
The content you provide is amazing - clearly it's changing so, so many lives for the better! The fact that you provide it for free with no ads *AND* you are real, not fake... that's PRICELESS! Just wanted to say it - a **LOT** of people think it I'm sure!! 💪
I really appreciate the comment and support! Thank you!
just started a manual labor job, your knee and shoulder exercises were a lifesaver, thank you.
Glad it helped! Thanks for sharing!
I just started but didnt know what routine to use, this is timed perfectly
🤝🙏
yeah, me2
Same
Meh tw0!
Turn the ads on. People would still watch and support. What you give to the community for free is priceless
Haha thank you so much! More than enough comes back to me through my service and equipment. I just can’t stand the ads. But I really appreciate your comment!!!!!
@@TheKneesovertoesguy makes sense to be your own sponsor! thanks for all the zero cost information Ben
Telling someone to turn on ads is wild.
@@TheKneesovertoesguyaren't they just the worst? Whenever I see an ad starting anywhere I get a great knee workout backwards sprinting in the opposite direction 😂
The ads would taint the work of a saint... they'd ruin this organic representation of what social media should be used for
love the authenticity man you save lives with this shit many people like me don’t have the finances for proper care in the spot we’re in and you provide free concrete proof of possibility of a pain free healthy life without constant pain medication, surgeries, and outpatient treatment for everyday people :) keep being you!
Really appreciate the support and glad this helps!
You can see how much passion he has. So inspiring. I just turned 35 and I want to get my knees and ankles back to where I was 10 years ago. I need to get started on this ATG program.
Thank you so much! Rooting for you! Keep me posted
45 here and trying to get back in shape to where I was at 35 like yourself…it’s hard work but it’s all worth it
Thank-you for your honesty and willingness to share personal experiences and videos/pics of what youre talking about. A lot of info in each video! You are helping so many people. Sometimes people just don't LISTEN (yet). Thank-you :)
Thank you so much!!!! 😂🙏
I've stagnated a little bit in my workout routines lately, so the timing on this upload is honestly perfect! I used to do a lot of ATG exercises a while ago and felt really good, but i laid them aside for some reason. It's about time i get back to it. Thank you, Ben!
You got this! Keep me posted!
Man you are a breath of fresh air. Every time.
The GOAT 🙌
Jonny Brovo 😂
Thank you so much!
Thanks man! Your content is a breath of fresh air!
I appreciate that!
Love! Working on exactly these things (and more) for quite some time now. Slowly but surely getting stronger. Thanks a lot for the priceless information!
You got this! Thanks for sharing!
Watched your content for only a small amount but now you also given me a plan to become more athletic and reach that level that i always wanted cant wait to get the workous going and hey man thx your changing lives
So happy to help! Keep me posted!
Love the energy. You were cracking me up! You’re a humble hearted good human. All about helping people. Creative, passionate, curious and smart.
I hope all gyms begin stocking your equipment.
Thank you so much!
Authentic, sincere, professional, generous…
Thanx!
You are welcome!
Thank you for the data and inspiration! Keep doing your thing.. it’s changing my life and I’m very appreciative..
Thank you! Will do!
You are a Gem brother- thanks for your commitment to share and educate!
Thanks
I appreciate that!
Your speedy delivery is wonderfully conducive to my lack of an attention span. And your breathlessness communicates your urgency and passion for this. Imo. Thanks, subbed!
Really glad you enjoy the videos!
I can just feel looking at you how genuine you are thanks for your hardwork 🤗
My pleasure!!
We appreciate your hard and honest work, Ben! Showing us how it's done!
Thank you so much!
You have so much passion and im here for it! thank you
I appreciate that!
Thank you, Ben, for the amazing work and the free content you provide!!
My pleasure!
You and your team are amazing, thank you do the awesome content!
We really appreciate it!
Thank you for all you do Ben.
You are welcome!
Hi Ben. Great content you are putting out there for free, ATG is like no other group in fitness really. I have been using the ATG basics for a year and now pain free and getting stronger. Keep it up and ttyl.
Really appreciate it! Thank you!
Thank you Ben! You are making the world a better place.
My pleasure! Really appreciate it!
Thank you so much for everything you do online, you are a saver 🙏
You are so welcome!
Fantastic. We’ll done on simplifying training which so many complicate. Done a lot to help many. Hats off sir
Thank you so much!!!
Man, I've been following your stuff for a long time but literally yesterday I started having a lot of knee pain caused by me trying to start running. The first thing I did was come to your channel and finding this video here is gold.
Thank you so much for everything you do!
Oh wow! Glad you found this video! Even before getting into sprinting, reverse sled and backwards sprinting can be a great route of progression!
Your videos have exploded my athleticism, you’re the goat!
So happy to hear that!
LEGENDARY video. Above and beyond. Changing athletic conditioning for all time.
Appreciate it!
Thank you for the fire content yet again, Ben.
My pleasure!
Man, you have SAVED me knees and frankly given me knew hope on being active in my 40s. I had so many issues with my knees in my 20s and 30s I had all but given up on the ability for me to keep doing the sports I love. For the first time in 20 years my knees don't hurt every day!!!
Wow! So happy for you and thanks for sharing!
Excellent video Ben! Great explanation and regressions and progressions.
Thank you!
Once again, you're the GOAT for providing us with these gems. This routine will be my summer support💯
You got this! Really appreciate it!
My brother has been in my ears for years to follow your training regimen. I will definitely power through now. I play basketball once a week at the moment and my knees hurt for nearly a week. Looking forward to making some progress and being pain free or at least with less pain. Thanks in advance and love seeing how excited you are when sharing your knowledge.
Wow! That’s great and looking forward to your results! Keep me posted!
Honestly I absolutely love this guy he seems so nice and genuine and gives us this for free. I do the sled pulls/pushes and they’ve helped my knee quite a bit, I also walk and run backwards when I can . Legend 💪🏼
That is AWESOME! Thank you so much and happy to help!
Great content like always! Thanks a lot for sharing!
You are welcome!
One of the best videos, thank you.
Thank you so much!
What a Gem you are Ben. Love what you put out there 🙏
Thank you!
@@TheKneesovertoesguy I want to do your course Ben.
Excellent content! I'm sidelined at the moment with two torn meniscus and mild osteoarthritis going through a tough stage. But I'm really looking forward to your programs once I can get through this. Gives me some hope. Thank you
Rooting for you! Step 1 can be found here: How to Start Improving Bad Knees Right Now
ua-cam.com/video/Jwu8f42rLuI/v-deo.html
Have helped thousands through the same issues you are experiencing! Always hope: atgonlinecoaching.com
I love this Channel, its shows and tell you, every muscle, and what the purpose of each muscle, then it tells how to strengthen and keep the muscles in shape
Thanks for the support! Happy to help!
You’re so generous with what you know. Well done.
Thank you!
I'll keep all your tips in mind when at the gym. Thanks Bro.
🤝🙏
Pure gold info!
Thank you!
Thank You, Ben! Looking forward to put this in practice soon! P.S: slowly seeing some progress on my Achilles recovery 👌
Way to work! Keep it up and keep me posted!
Thank you Ben, this is an awesome routine
Thank you so much!
Hi Ben, since I started doing your exercises my knees are much stronger. I can now do the laying down squats exercises which I couldn’t do before. Thank you for all your knowledge and teaching us how we can all improve our knees.
So happy for you! Keep it up!
This video got me absolutely fired up to train today 🔥🔥🔥
Heck yea! That's great!
Thankyou for the content - awesome!
My pleasure!
Good exercises and instructions, thanks.
You are welcome!
So grateful of your no equipment QL workout idea. Dunno how I never thought of it. My gym doesn't have a reliable machine like the one you have so been lacking on QL workouts. Thank you!
You are welcome!
Thank you for your technical help.
You are welcome!
The program is absolutely worth it!!!
Appreciate you!
This is perfect timing. I am rehabbing a knee injury and bought a tred sled and have been using it for about a week and feeling better. I want to add all this into my routine.
That’s awesome! Let me know how it goes!
U doing awesome no need to explain why breathing hard u are helping so many people many blessings always thank u soooo much for ur help
Happy to help! Thank you!
Love the passion and sincerity. Thank you. I am still perusing and digesting the content and how best to incorporate for my life/goals. In the near future, will look at subscribing after I can be more specific with what's working or not. I will also likely buy a Nordic from you as that looks like a key tool.
Oh wow! Really appreciate it! Think you will love the Nordic Bench and keep me posted!
Watching this I’m so inspired and I’m a 72 year old Granny. Been doing split squats for a week and have made tremendous progress. Muscle has memory and my old self is showing up. Thank you
Wow! So happy for you! Thanks for sharing and keep it up!
This dude is lit!😂 He has some serious energy; great information, just subbed.
Really appreciate it!
You rule, dude!
Thank you!
3rd day after 75% of my medial meniscus has been removed. Your knee mobility looks unreal man, those deep squats would make my knees pop out of their places for sure… thank you man for the whole program. I hope I can build at least 5% of your mobility
You got this! Always hope here, keep it up and keep me posted🫡🙏
This is helpful. Thank you.
Glad it was helpful!
Ive noticed a positive difference in my muay Thai footwork and running thanks man!!!!
Great to hear! Keep it up!
Thanks a lot for this.
You're very welcome!
This guy literally saved my knees for free forever grateful I can run in a way I thought was long gone
That is incredible!
HIT LIKE SO BEN TURNS ON HIS ADS 😂🎉🎉🎉
THE LEAST WE COULD DO FOR THIS KNOWLEDGE AND INSIGHT
Appreciate your support🙏🙏🙏
Thx for this video :)
You bet!
Amazing explanation thx 🙏🏼
Glad it was helpful!
Thank you for sharing with us
My pleasure!
Amazing, thanks so much!
You're very welcome!
I LOVE THIS GUY
Thank you!
These videos hit every time. Do you have a full body ATG warmup video? Something to use before/after workouts, games, or competitions.
Thank you! Well, my opinion is the sports warm up would simply be gradually warming up the motions of that sport. However, this coming week I’m filming my Plyo routine when I don’t have a basketball game in a given week, and it has some warm up tips. ✅
Great coach!
Thank you!
U just gave me all the answers my doctor couldn’t Doing the work for my knees now 💯
You got it!
Great explanation!!!
Glad it was helpful!
another awesome video
Thank you so much!
I've started doing the workouts mentioned in the video. I've had stiffness in my knee for some time. I tried walking backward on a treadmill and on an incline with resistance. Initially, it bothered me a bit, but after about a minute, I heard a loud pop, like cracking your knuckles, and the pain and stiffness immediately went away. I've been doing most of these exercises for two weeks now, and I didn't realize that I needed to do backward running and front and back calf training. It's been really helpful.
this video is awesome. you are awesome. thank you!
Thank you so much!
The split squat changed my life and helped me manage 12 years of consistent bacl pain and spasms
Can't thank you enough and hope you all the best
Wow! So happy for you!
I've been an athlete for 60 of my 66 years. I'm a Marine Corps veteran. I've run 124 triathlons, 47 half marathons, and 18 full marathons. I've been a group exercise fitness instructor and running coach for over 20 years. All that to say this, I haven't been able to run in almost 5 years. My left knee quit cooperating. I've tried most of the general modalities to get back to running but with zero results. I've been pretty bummed about it. But about three weeks ago, my wife mentioned you to me. I was skeptical at best. Conventional wisdom has never advocated knees over toes. But after reading and watching your videos, I started last week to add your zero plan into my workouts. It's still too early to tell, but I'm hopeful that the results will be significant. Thank you so much!
Oh wow! Thank you so much for trying this out and thank you for your service! Keep me posted on this! Would love to help🫡
@@TheKneesovertoesguy Thank you so much for your kind words. I'm incorporating the first four of your zero exercises (10 minutes of backward walking, tibialis raises, calf raises, and the ATG split squat) three days a week. I've got my fingers crossed! I'll keep you posted. Thank you so much for responding to my comment.
I've incorporated the walking backwards uphill almost daily. My legs and knees are feeling bulletproof. I had successful micro fracture knee surgery 10 years ago. My cartilage was gone and I needed cadaver cartilage as replacement. Doc told me this will last for 10 years and then you will need knee replacement. Your protocol helps prolong the inevitable! I feel I'm far away from knee replacement as I'm still very active. Thank You!
Oh wow! That’s incredible and keep on crushing it!
You are awesome! You given me hope I won’t need knee and hip replacement. Bless you. 🎉I love your shorts and amazing legs. Don’t listen to any negativity.
Really appreciate your comment and support!
Thank you Ben
My pleasure!
you're the best , thanx
You're welcome!
Thanks!
🙏
Thank you!
🙏🙏🙏
I started the ATG routine when I was 50 years old and I can’t climb a hill high enough to broadcast how HELPFUL these exercises have been in rejuvenating and bulletproofing my knees and back! I’m now 53 years young and getting younger. Thanks Ben! 💪🏼
Wow! You are CRUSHING it! Way to go and thanks for sharing🫡
Appreciate it!
🙏🙏🙏
Thank you!!!
You're welcome!
Love you bro thank you
Appreciate it!
For five years I have tried everything. The last was gel injections. Surgeon only states knee replacement for ACL, Meniscus, arthritis. I am going to try this. Just walking backwards feels good. I wish you had a gym in Sacto CA. Thank you so much for this being free. But I am going to join your channel very very soon. Thank u so much. Sharing your story is worth millions.
You got this and rooting for you! Always hope🫡🙏
Thank you.
🤝🙏
Completed my fit test for work. Even though my ankle wasn't 100% recovered. I recommend making a video about recovering from injury and ways to help create balance after a limb hasn't been used for awhile. My right leg was clearly compensating for my left leg because it was not back to full strength.
My Lower Body Nuance video covers everything I use for the lower body: Full ATG Protocol: Lower Body Nuance
ua-cam.com/video/TIZc3UlqZjY/v-deo.html
We also address structural balance in our programs, which can help with any potential issues or past injuries!
3 DAYS of knees over toes and my pain is already subsided from a 5/10 to a 1/10. Something my traditional physio didn’t do in 4 weeks. Big thanks from Australia mate!
Wow! Keep it up!