I believe the knowledge should be free. And for 6+ years my job has been making coaching affordable. 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!
Looks like a great routine! I always tell people, EVERY DAY IS LEG DAY. You use your legs more than anything else, if you can't do legs every day it's because they're too weak. Keep up the good work!
The most underrated thing he said was he trains his hip flexors and works on weaknesses or imbalances. Need more trainers and people in the gym with a plan like this
@@nicoleborowski6274 you are talking about a different client. Every client is going to have different needs and goals. It’s also true that you can sneak these or just simply say based of the assessment of movement they should be working these things while doing other more sexy stuff.
Man that philosophy about solidifying a lower half base and eliminating imbalances before going to the upper body is honestly so damn valid. What a king
@@mind-of-neo it means he’s done what’s necessary in order to have a fulfilling workout. A lot of us don’t respect our bodies or the exercise we do and end up injured or worse off because of it.
@@mind-of-neoThe majority of men who weight train disproportionately train their upper bodies, because they're motivated by vanity as opposed to strength and mobility.
I love what he said “and that earns me the right to train my upper body”. It’s crazy how many people despite being so out of whack in the legs and hips, your literal foundation, just go to the gym and hit the mirror muscles. As I’m watching my parents and in-laws age, watching them having difficulty with the most basics of life like going upstairs, I’ve found a new passion to work on my strength, flexibility and mobility on a daily basis
Performance training is really all I do I'll do "bodybuilding" accessories but for injury prevention and drill work is underrated don't see lots of ppl doing them even tho they bullet proof you. On top of that it's makes me feel and look good rather than just bodybuilding or powerlifting strictly
I can attest to the imbalance and damage caused by years of sitting. A web designer for years, sitting and building company websites. Recently began exercising and it is making a real difference. I needed to see this. Thank you.
Yea! Never too late to begin being more active. Keep your body feeling well and flexible. If not exercise, use yoga to maintain that flexibility into old age. It’s the easiest way to be pain free as long as possible. 🙌
@@TheKneesovertoesguyI don’t take fitness advice from African Americans. Nothing personal, but they have hundreds of years of slavery genetics in them. Only the lazy ones are fat and can easily lose when they start exercising. I know from personal experience. Sorry
I did the ATG program for over a year a while back. I did Zero, Dense and Standards. My legs were seriously transformed. Had a kid and didn’t have much time for the gym but I just started back up at dense and am so glad for your workouts. God bless you and everything you do. Keep shining ☀️
@@TheKneesovertoesguywhere can I get the info on how often should your exercises be done? I do them once a week for a set each (ATG squat and splitsquat, forward and backwards sled etc.). How often do you do them and how long did it take you to bulletproof your knees?
God led me to y’all’s channel ! Everyone so focused on looking big y’all focus on what’s important.. I had bad Runners knee but I had did research about training my hips and legs and butt so my tendon isn’t activated before my muscles… y’all are 110% on point keep it up guys the truth always conquers ! Eventually all the guys who have pains will find these videos and realize all along what they been missin
I train from the ground up myself but I don't use any machines. Just clubs, maces, Kettlebells, landmine, ViPRs, resistance bands, dumbbells, cable machines, sandbags, aquabags and body weight At 59 I smoke young dudes in the gym regularly. He's on POINT. Function beats aesthetics ALL DAY EVERYDAY. Besides, aesthetics are diet more than anything else. So why not train to be MORE athletic?
55 and just found Ben Patrick and ATG 3 weeks ago. Acl surgery when I was 20 arthritis in my knee kept me struggling. Drs wanted a knee replacement luckily my stubbornness said NO! Ran marathons etc but had to stop in my 40s because of knee pain. Sitting and standing and walking was a nightmare. Now just two weeks into your training and I’m getting amazing relief. Your reverse treadmill is in My list of purchases. Thank you for sharing this life changing information!! 🙏
this is my goal, these exercises are beautiful and not a single movement is a waste !! I am 22 and God bless you for showing us new ways and new methods 💪🏻
Massive respect. I do something similar where I won't begin my actual sets until I do some mobility and imbalance work. It's made a world of difference.
Definitely a missing link for many! Addressing hip strength and mobility is so helpful! You can checkout my 4 step hip-flexor protocol which you can add to a workout: ua-cam.com/video/ZhYQJveEfB0/v-deo.html
That lying cable crunch is such a good movement for those that spend a lot of time sitting. It's shown me the most real-world gains if I'm being honest.
LOVE practical, full body strength. This guy absolutely has the right idea. He is proof that training your body in a healthy and wholistic way can turn the clock back entire decades!
Zero truly transformed my knees. So grateful for it. Since I’m in my living room, I substitute sledding with crawls (hands and feet only, focusing on keeping my torso parallel with the ground). Curious if anyone else doing ATG does crawls to warm up.
Bro everything you just showed is functional exercise that is more beneficial than just doing bench press and arm curls. I’ll be taking notes, good video.
Intense one! Adding foot weight to the reverse crunches is crazy, and the backward treadmill is something I heard tons of things about how great it is for your weak, always-in-pain knees
Just get you a protein powder and membership to planet fitness and go and practice the form of things like benchpress or curls with light weight and slowly progress. Make sure you warm up and always stop when you feel any pain trust your body
You got this! Always hope and have helped members in similar positions! I would also checkout this anti-sitting routine: How to Reverse Excess Sitting ua-cam.com/video/ORJPqWRx7kM/v-deo.html
The ones who aren't carpet princesses do it out in the real world. These posers need their lanyard, towel, hydrodrink, ear buds with "you go get that world" motivational tracks, and LOTS OF MIRRORS ah, y'know, for technique.
Motion is lotion. The emphasis on mobility, imbalance, and full range is outstanding. Love that philosophy about upper body, Similarly I don’t train upper until lower (especially core) is engaged and recruited. Longevity is the goal
Good for you guy. That "sitting too long" really resonates with me as I sit long hours at a drawing table. I need to get a routine going to get my posture on track as much as possible.
I believe the knowledge should be free.
And for 6+ years my job has been making coaching affordable.
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!
Looks like a great routine! I always tell people, EVERY DAY IS LEG DAY. You use your legs more than anything else, if you can't do legs every day it's because they're too weak. Keep up the good work!
Derek plays like he's in his twenties and most definitely looks the part too
Absolutely!
Seriously, our parents and grandparents were doing something wrong. A lot of gen x still looks younger than they are.
@@Plslevmelonehuffing lead probably
@homeshcoolfool Just look at Ralph Macchio! Bro is in his 60s and looks like he's in his late 30s
What's his last name? I'm trying to find his workout plan on the app from the end of the video
The most underrated thing he said was he trains his hip flexors and works on weaknesses or imbalances. Need more trainers and people in the gym with a plan like this
🙏🫡
Agree 💯. Imbalances and posture. So important, especially as one ages
YES!
Most clients don’t that bc it’s part of their actual goals like weight loss etc. gotta sneak the corrective exercise in😂
@@nicoleborowski6274 you are talking about a different client. Every client is going to have different needs and goals. It’s also true that you can sneak these or just simply say based of the assessment of movement they should be working these things while doing other more sexy stuff.
Man that philosophy about solidifying a lower half base and eliminating imbalances before going to the upper body is honestly so damn valid. What a king
Appreciate the support! Ability from the ground up is key!
doesnt make any sense
No I mean it's actually just nonsense lmao
@@minnow1337In how I see it, since everybody hates leg day so they erased that by training lower body the most first :0
@@maquelinemyojo3999 Why are we supposed to interpret his words like gospel. It’s just fitness lol. He’s speaking like a cult leader
Dude stretching and range of motion is so so SO overlooked. This dude probably feels amazing
🫡
Don’t I know it!
45 damn. Looks early 30’s at most 👍
🙏✅
Thanks 🙏🏾
30’s at most MAYBE. my first guess you prolly be like 28
As with us all, take off the hat...lol
I love it bro! I'm 34 and I'm the same. Gotta show these young cats what's up!
The way he said "now I've earned my right to start working my upper body" shows a good mentality and approach to the workout.
🙏✅
yeah I don't get that
@@mind-of-neo it means he’s done what’s necessary in order to have a fulfilling workout. A lot of us don’t respect our bodies or the exercise we do and end up injured or worse off because of it.
@mind-of-neo He talking to those that skip legs, core, and anything else other than upper body lol
@@mind-of-neoThe majority of men who weight train disproportionately train their upper bodies, because they're motivated by vanity as opposed to strength and mobility.
THIS is what needs to be popular in the fitness community
🙏✅
I love what he said “and that earns me the right to train my upper body”. It’s crazy how many people despite being so out of whack in the legs and hips, your literal foundation, just go to the gym and hit the mirror muscles. As I’m watching my parents and in-laws age, watching them having difficulty with the most basics of life like going upstairs, I’ve found a new passion to work on my strength, flexibility and mobility on a daily basis
Good for you! That’s awesome!
That's a lot of talk do you even squat serious numbers😂
@@weirdflex8158
I don’t exercise for “serious numbers”. I focus my training for longevity and better quality of life as I age
@@weirdflex8158imagine caring about "squatting real numbers" instead of being healthy.
@@weirdflex8158do you even squat 1000k pounds. If you’re not squatting at least 850 lbs then you shouldn’t be lifting ;)
45? This guy looks 21 🔥
🙏✅
Appreciate it! ❤
Don't compliments need some truth? Why do you lie?
@@-Me_ quite a few 21yo do look older than him tho, so there is some truth lol
He doesn't look 21. He looks about 28-30. I think it's because I know what to look for. It's the voice, and skin. Idk how to explain it
Thats the most complete guide for those who were seeking a proper training routine. Amazing
Glad it was helpful!
Performance training is really all I do I'll do "bodybuilding" accessories but for injury prevention and drill work is underrated don't see lots of ppl doing them even tho they bullet proof you. On top of that it's makes me feel and look good rather than just bodybuilding or powerlifting strictly
Sure if your goal is to be flexible lol
Depends on what you're training for. I don't think this guy is very strong.
Man has that everyday superhero vibe❤
Someone who understands his own body from a very functional perspective. Inspiring
🫡🫡🫡
I can attest to the imbalance and damage caused by years of sitting. A web designer for years, sitting and building company websites. Recently began exercising and it is making a real difference. I needed to see this. Thank you.
Good for you! Keep it up!
This is awesome. Very inspiring.
Glad you think so!
Thanks 🙏🏾
I can't help but think his entire life is doing boring exercises and that's his whole personality..
I do grip but I've never witnessed anyone else around me doing this is definitely inspiring
Yea! Never too late to begin being more active. Keep your body feeling well and flexible. If not exercise, use yoga to maintain that flexibility into old age. It’s the easiest way to be pain free as long as possible. 🙌
Super impressive 45 and way better shape than most in their twenties , Reminds of my grandfather approaching 80 and getting around like a 50 year old.
🙏✅
Thats cool, that can probably help your family stay younger as well
@@kriskquinn.68 Hopefully! He sleeps little eats terrible food and works constantly that's been working for him so far! 😁
@@TheKneesovertoesguyI don’t take fitness advice from African Americans. Nothing personal, but they have hundreds of years of slavery genetics in them. Only the lazy ones are fat and can easily lose when they start exercising. I know from personal experience. Sorry
Awesome
I’m going on 35 and been lazy for the past 12 years… very lazy. Need to start doing workouts like this to get my body in shape after years of neglect
You got this!
Just do something each day and it will turn in to more and more 😊
"From the GROUND UP"🔥 Good to remember
🙏🫡
this just changed my world. keep flowing from the ground up! YES!
Happy this could help!
💯‼️🗣️
Don't believe in hocus pocus. Makes zero difference
@@robbylebothait isn’t hocus pocus. It’s the way life moves. Be humble.
Yeah it means literally nothing haha
More of this. Aesthetics of function beats looks all day especially as you get older.
🙏✅
absolutely love this type of workout. bros very smart, this is the type of workout that will make you actually feel good physically, not only mentally
🙏🫡
I love this guy's physique. Slim, precise, strength.
🙏🫡
You can tell the work is paying off. I love these workouts, just gotta work on that consistency lol
Thank you for the support!
Yea bro… we all know what to do deep down. Discipline and Consistency is the separation
This is what I call training for and with a purpose. Most impressive! 👍
I appreciate that!
Indeed‼️📈… thanks 🙏🏾
Amen to the “too much sitting” part - Derek is a legend we can all learn from
🙏🫡
opening up the posture and then locking it in the right posture following that is some great advice to ppl dealing with cracks n mobility issues
🙏🫡
I did the ATG program for over a year a while back. I did Zero, Dense and Standards. My legs were seriously transformed. Had a kid and didn’t have much time for the gym but I just started back up at dense and am so glad for your workouts. God bless you and everything you do. Keep shining ☀️
That is huge and so happy to hear this has helped! Enjoy Dense and keep me posted!
How can I find the ATG program? What's the black dudes last name? Derek what?
Ever since i began doing knees over toes stretches my vertical had a random 5 inch boost which now lets me dunk.seriously thanks a ton 🙏
That is incredible! Well done!
Which stretches?
Wow! ❤
@@kirilllesnykh2166right what stretches?? He can't hold on us like that 😂
WHICH STRETCHES
Homie looks amazing. 45 looking like 29. Thanks for the inspo brother. 🙏
🙏🙏
Gotta one of the most efficient routines I've ever seen.
🙏🫡
hell yea. whole different world what you guys do. it only makes sense.
Appreciate your support!
@@TheKneesovertoesguywhere can I get the info on how often should your exercises be done? I do them once a week for a set each (ATG squat and splitsquat, forward and backwards sled etc.).
How often do you do them and how long did it take you to bulletproof your knees?
Less injuries as we age. Totally agree 💯👍🏾
🫡🙏
Beautiful display of why proper ROM and technique is needed. Dude looks like he gone last a lifetime 💯💪🏼
🙏🙏🙏
The way you set challenges before you gain permission from yourself to start training upperbody is truly inspiring.
Appreciate that! Need to create structural balance!
Oddly enough, this is a solid routine for your avid surfer!
That's great!
45? Ain’t no way! Man he looks great!
🙏🫡
Good genes! Black don’t crack
This has to be the best advice for staying in shape, mobility, flexibility
🫡🙏
I absolutely love his philosophy on earning the right to train your upper body by training your lower body first. Outstanding
🫡🙏
Bro is gonna live to 100 💯
🙏✅
You, Sir, are an inspiration! Keep motivating!!
I appreciate that!
This needs to be seen by the whole world.
Appreciate it!
Bro look good doe, I gotta try these workouts at 43💪🏾
You got this!
Strong, mobile lean and not bulky this is it fellas.
🙏🫡
God led me to y’all’s channel ! Everyone so focused on looking big y’all focus on what’s important.. I had bad Runners knee but I had did research about training my hips and legs and butt so my tendon isn’t activated before my muscles… y’all are 110% on point keep it up guys the truth always conquers ! Eventually all the guys who have pains will find these videos and realize all along what they been missin
Appreciate your support and glad you enjoy the content!
💯📈🗣️
I train from the ground up myself but I don't use any machines. Just clubs, maces, Kettlebells, landmine, ViPRs, resistance bands, dumbbells, cable machines, sandbags, aquabags and body weight At 59 I smoke young dudes in the gym regularly. He's on POINT. Function beats aesthetics ALL DAY EVERYDAY. Besides, aesthetics are diet more than anything else. So why not train to be MORE athletic?
i think what i like about this is that it shows the importance of range and stretching. a lot of things even the average person leaves out
Absolutely! Good observation!
"earn my right to work out upper body" this guy gets it. Salute
🙏🙏🙏
Derek is a beast. And Derek is smart. Derek knows what's up.
🙏✅
Be like Derek
Thanks 🙏🏾
55 and just found Ben Patrick and ATG 3 weeks ago. Acl surgery when I was 20 arthritis in my knee kept me struggling. Drs wanted a knee replacement luckily my stubbornness said NO! Ran marathons etc but had to stop in my 40s because of knee pain. Sitting and standing and walking was a nightmare. Now just two weeks into your training and I’m getting amazing relief. Your reverse treadmill is in
My list of purchases. Thank you for sharing this life changing information!! 🙏
That is incredible and happy to hear about your progress! Well done and keep me posted!
Hey what else do you do to help your knees.. football fked me up
You don't need to buy a reverse treadmill. You won't find one! It's just a regular treadmill that you use backwards!
Impressive, he literally looks and performs better than most men in their 30’s!
🙏🫡
incredible, this man knows how to keep his stats maxed out and actually knows his sh*t, inspirational 😮💨🙌
🙏
Good to see Derek. Great channel and podcast
Thanks!
this is my goal, these exercises are beautiful and not a single movement is a waste !! I am 22 and God bless you for showing us new ways and new methods 💪🏻
That is awesome! Love the goal!
Guys like this genuinely give me hope for my jacked up and cracking knees
You got this!
This is dope . The choice of movement, execution of the video. Everything!
Thank you!
I love the way he explained it, I’m 28 and most of this stuff I don’t do often enough. Time to get on the good foot 👏🏾👏🏾
You got this!
Massive respect. I do something similar where I won't begin my actual sets until I do some mobility and imbalance work. It's made a world of difference.
That's great to hear! Well done🙏✅
Me too, I won't begin... couch sets, amazing world of difference
Smart 💯📈💎
Training your hips is so important. I wish it was implemented in more workouts
Definitely a missing link for many! Addressing hip strength and mobility is so helpful! You can checkout my 4 step hip-flexor protocol which you can add to a workout: ua-cam.com/video/ZhYQJveEfB0/v-deo.html
That lying cable crunch is such a good movement for those that spend a lot of time sitting. It's shown me the most real-world gains if I'm being honest.
That is awesome! Certainly a gem to reduce the effects of excess sitting!
You can tell that he works out for functionality rather than main lifts or physique
🫡🙏
Dude looks incredible I have no excuses at 39
You got this!
LOVE practical, full body strength. This guy absolutely has the right idea. He is proof that training your body in a healthy and wholistic way can turn the clock back entire decades!
Absolutely!
Derek is mega impressive. Determination is incredible
Absolutely!
Zero truly transformed my knees. So grateful for it. Since I’m in my living room, I substitute sledding with crawls (hands and feet only, focusing on keeping my torso parallel with the ground). Curious if anyone else doing ATG does crawls to warm up.
Wow! Good for you! Haven't tried this, but even simply walking backwards can be a great option!
He looks phenomenal!
🙏✅
This is how everyone should work out.
🙏🫡
Looking that good at 45 is amazing man, shout out to him
🙏🫡
Bro everything you just showed is functional exercise that is more beneficial than just doing bench press and arm curls. I’ll be taking notes, good video.
That's awesome and appreciate the support!
You won't be as big but you do you
This guy is 45 and looks like he’s coming into his prime 😳
🙏🫡
I started moving in this direction too with my workouts. I do a lot of bands and core stability stuff. Dudes def got the right idea. ✅️
Awesome!
I love this guy’s philosophy and energy. He is incredibly in tune with his body. This one made me think. Thanks!
🙏🙏🙏
This seems like a great work out.
Glad you think so!
Thanks! It has saved me tremendously… ATG is changing the game
That's actually a good routine nice
Thanks!
Intense one! Adding foot weight to the reverse crunches is crazy, and the backward treadmill is something I heard tons of things about how great it is for your weak, always-in-pain knees
I can tell he's well rounded w his workouts and not doing dumb useless stuff. Grips are super important too.
Thank you so much!
Im a 45 yr old truck driver who's been sitting in a truck for the last 24 years. Man, I need this type of training to bring me back.
Just get you a protein powder and membership to planet fitness and go and practice the form of things like benchpress or curls with light weight and slowly progress. Make sure you warm up and always stop when you feel any pain trust your body
You got this! Always hope and have helped members in similar positions! I would also checkout this anti-sitting routine: How to Reverse Excess Sitting
ua-cam.com/video/ORJPqWRx7kM/v-deo.html
he’s 45?!! holy shit i wanna be that light, energetic and fit at his age!
Definitely can!
"and all that earns my right to start training my upper body" 👏👏👏
🫡🙏
Ain’t gonna lie, I thought this MF was in his 30’s holy, that man look good for his age pause, keep up the good work my man 🔥🔥🔥
🙏🙏🙏
“All that earns my right to start training upper body” is incredible.
Agreed!
Definitely hopping on this program next year.
That's awesome!
It’s a winner 🏆
This is exactly what a 45 yr old should be able to do
🙏✅
The ones who aren't carpet princesses do it out in the real world. These posers need their lanyard, towel, hydrodrink, ear buds with "you go get that world" motivational tracks, and LOTS OF MIRRORS ah, y'know, for technique.
@@bend3rbot Ok bro.. LOL.
@@bend3rbotYour weakness is showing
@@bend3rbotinteresting. You really opened up and showed your vulnerabilitys. I feel like guys struggle with this. Proud of you
Ngl those are some verrry solid workouts. Might add some of that to my workout routine
Glad you like them!
"all that earns my right to start upper body"
Man literally took kinetic chain seriously and made lower body a pre-requisite 🙌🙌🙌
🫡🙏
Amazing!
Thanks!
That’s what I’m talking about! COMPLETE TRAINING!
🙏🫡
Bro could have told me he was 27 and I would have believed him
🙏🙏🙏
This guy's workout is actually goated. Would love him as as a personal trainer.
Can find Derek here: mr1nf1n1ty.com/pages/derek-mr-1nf1n1ty-williams
Lol or just learn more
@@JLUX100I rember argueing with you about steriods lmao😂
@@weirdflex8158 🤣🤷
@weirdflex8158 I don't lol there's too many to remember
45 years old, wow,upmove bro!💯👑🥇
🙏✅
Wow bro looks like he’s in late 20s. Truly inspiring
🙏✅
Motion is lotion. The emphasis on mobility, imbalance, and full range is outstanding. Love that philosophy about upper body, Similarly I don’t train upper until lower (especially core) is engaged and recruited. Longevity is the goal
Appreciate the comment!
I need this. I'm a soldier and battling hip flexor overuse and weakness.
Reverse Squat will be a gem for you! Amazing for the hip ability!
Nice work buddy
Thanks!
45?!?! Sir, you look amazing. Hope to look half as young as you are if I reach 45!
🙏🫡
Bro lookin young AF! He’s doing something right.
🙏🫡
Holy shi when my dad says as an athlete you must be a compete unit no weaknesses, this guy is living proof and how he works out
🙏🙏🙏
He’s amazing.
🙏✅
Good for you guy. That "sitting too long" really resonates with me as I sit long hours at a drawing table. I need to get a routine going to get my posture on track as much as possible.
Anti-Sitting Routine here: ua-cam.com/video/ORJPqWRx7kM/v-deo.html&ab_channel=TheKneesovertoesguy
Bro needs to write a book on this! I would totally read it
ATG For Life on Amazon. Pretty good choice!
Appreciate it! @@TheKneesovertoesguy
I needed this guy as a trainer
Can find Derek here: mr1nf1n1ty.com/
Damn!!!
That’s a good workout !
Glad you think so!
Backward walking / treadmill is incredible
Definitely how we like to start every workout!
@@TheKneesovertoesguywhat's the benefits of backwards walking?
@@allenlamb8240Works the reverse muscles as walking, most people are very weak in the reverse plane of motion since they never do it.
Derek is no joke. 💯
🙏🫡