7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)
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- Опубліковано 5 лют 2023
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0:40 Starting from the big toe .
1:20 slant board for tight calves
1:35 calves raises 3 sets of 20
2:42 hamstring stretch on slant board.
3:30 90 90 position . ISO hold
3:48 harder version
5:10 butterfly stretch . Hands or dumbbell
5:47 couch stretch 10-15 sec
8:16 split squat ( start elevated and assisted.
11:30 external rotator
13:13 cross bench
14:27 trap 3 raise.
15:42 Powell raise less than 5% body wait
16:41 band bull apart x20
Thanks for helping others with this🙏🫡✅
😳✌🏽🙂👍🏽
thank you so much
Blessings
Thank you fir the segment breakdown!❤🎉
Ben, no one would blame you if you monetized this channel. With the hard work you put in you deserve your pay day 💰
Appreciate your support Bryce!
Agreed, get that bag!
Lower Body Mobility Routine
1. BIG TOE: 0:35 lean forward(easier) or lean back to make it harder x60s
2. CALVES: 1:19 lock out knees. flex your tibialis (optional calf raises) x60s
3. HAMSTRING: 2:20 quads flexed and touch the floor x20
4 HIPS:A. 3:30 hip 90-90 external x20(or pigeon stretch as shown ua-cam.com/video/4nhuBzBjWzQ/v-deo.html)
B. 4:30 hip internal rotation x20
5. BUTTERFLY: 5:18 groin strength stretch through from x20
6. COUCH: 5:57 glutes & chest back to wall(focus quads) for 10-15s and go forward(hip flexors) x60s
(optional)
7. atg split squat 8:27
8. standing groin stretch as shown ua-cam.com/video/4nhuBzBjWzQ/v-deo.html
9. oblique stretch (quadratus lumborum) as shown ua-cam.com/video/4nhuBzBjWzQ/v-deo.html
(1-3 ROUNDS)
NOTE: 7:10 "own" the position to feel strong, try to actively flex rather than ripping against yourself to stretch
Shoulder Mobility Routine
1. ROTATOR CUFF: 11:25 db external shoulder rotations x20
2. LATS: 13:15 db bench pullover. drop your hips at top x20 (or thoracic extensions as shown ua-cam.com/video/TSIbzfcnv_8/v-deo.html)
3. TRAP-3: 14:27db y-raise x20 (or floor y-raise as shown ua-cam.com/video/HuNcObWZRiE/v-deo.html)
(optional)
4. powell raise: 15:42 use a light weight-5% of bw x20 (or band pull apart as shown 16:49)
🙏✅
Tysm!!!😊
Can someone explain why they do 20reps of the shoulder ones? Is it ok to do 2x 10 as well?
@@florisolthoffighter weight for higher number of reps helps strengthening those small rotator muscles. Heavy weight and low reps wouldn't serve you well because it's a fragile little joint and would injure you badly. It's okay when training other larger muscles of the body. Hence, that. And yep 2x10 is good too. I do 2x10.
I'm 65. I can no longer run across the road to save my life. The orthopod told me at age 45 that I was classic knee replacement candidate --- but that he didn't want to see me until I'm 65. I've begun doing these exercises and resistance stretching and I feel better. I'm not in a hurry to go under the knife and hack saw until I've given this a try for six months. Stay tuned....
You got this and glad to hear you are feeling better! Keep me posted and if you have any questions!
It’s been nearly 6 months, how are you doing?
It's been six months, how's it going?
Waiting for the journey 😊
ua-cam.com/video/zPqCF1upKz0/v-deo.htmlsi=MeH5_Fu5ufg3rDF9. This guy put a 2 year update returned to football
Hurt the tendon in my upper hamstring for Second time in 2 months and had bad patellar tendinitis in both knees from basketball. Being 43 years old I started some of your exercises especially the sled pulls, atg split squat and Poliquin/Patrick reverse step up. Played my first game in a month and was balling up guys half my age and am almost dunking again. Minimal knee pain the next day when normally I would be hurting bad. Amazing man
WOW! That is incredible! Good for you and happy to hear about the improvement! Keep on working on that pain-free ability! You got this!
Had some knee pain, found your channel, started working your routines, no more knee pain. Thank you.
AMAZING! Way to go!
Watching this video and seeing your enthusiasm always gets me pumped, it puts me in a good mood, and gets me ready to go. I have been lax on my mobility for the past year or so, and this is my wake up call to fix that. Thanks for all you do!
That's awesome Jonathan! Happy to hear this gets you PUMPED! Time to improve that mobility🙏🫡✅
Truly amazing. I went through about a hundred flexibility videos until I found this nugget. It really makes a difference when somebody has gone through the journey by himself.
Absolutely Michael! Glad this could help!
You've done so much for me and my two sons than anything I've ever come across. I've also done some variations to adapt it to what I've got. For example, on the walking backwards - I'm doing it while climbing the stairs backwards. One of the best things for strengthening my knees. I'm loading it up by wearing a 14kg weighted vest. As a 54 yo stroke victim, I'm doing stuff now that I couldn't do when i was 35. Going into my 2nd year of recovery, and I'm physically at 90% of feeling like a 20 yo me. Of course I have to mention that eating real food and daily cold showers are a big part of that too. I'm just so glad I came across you. The effects on my 15 yo son has been tremendous- despite getting hammered a lot of times playing high level football (soccer to you guys) thankfully his body has withstood it and has never gotten injured. You, sir, are a blessing to humanity.
WOW! That is incredible Richard! Happy to hear you could apply this to your own training and help your sons through this as well! Improving pain-free ability and feeling better than in your 30's! That's what it's all about! Keep it up!
Huh, I got hammered a lot of times when I was 15 too, but it had nothing to do with sports.
What a wonderful story … I’m thrilled for you & you have answered a question my husband asked me yesterday while we were out walking and talking about Ben Patrick’s methods … yes, walking up the stairs backwards is a good thing to do!! Thank you for that❤️🇨🇦
Amazed by how much value you add to people’s lives all over the world. Been a fan and follower since my ACL tear playing badminton and religiously follow your ATG standards. I find myself even quicker on court now. Can’t thank you enough! Love and support from Mumbai-India! 🙌🏼
WOW! That is amazing Rajiv! That is awesome improvement! Playing quicker on the court pain-free! Can't beat it!
how do I train atg for badminton
❤
That’s awesome ⭐️ and yes this guy does put out a lot of good healing energy to a whole lot of people.
how soon after your acl surgery were you doing atg workouts/stretches? im currently 4 months post-op and am striving to bulletproof my knees 😎
I love that they are communicating about the big toe. It is a foundation of movement through the kinetic chain. The entire mobility of the foot and its planes of movement. Thanks for this video.
Glad you enjoyed the video and mention of the big toe Marcella!
Hey Ben! Last summer I had my second acl surgery in my life and I found out about you and your knees over toes concept! Bought knee ability zero and ATG for life and been working all of my lower body through ATG since! It’s been a Godsend! Thank you bro for the help and the motivation!
That is amazing! So happy to hear both the books have been working well for you! Keep it up and thanks for sharing!
Thank you Ben for all you have done for me. Tore my ACL around 10 years ago (I'm 37 now), and never left playings sports but injuries and fear of pushing too hard haunted me. I started doing the ATG exercises 2 years ago and now I feel as bouncy as in my 20s (playing volleyball), and with no fear of getting injured. Not only that but you also inspire us with your work and life ethic. Blessings to you sir and hugs from a follower from Chile!
That is amazing! Glad to hear you are performing pain-free and better than ever! Keep it up and thanks for sharing!
The second one (calf stretch) cured my plantar fasciitis. Three times a day for 2 minutes. Lock out the knee.
Way to go Martin! That's great!
Doing them on a slant board also or just flat on the ground?
@@jeffluciani Flat on the ground but a slant board would be great. Check out "2 Stretches to Heal Plantar Fasciitis" Mark's Daily Apple on You Tube.
Congrats! You can sit into the calf stretch using a wall with your hips leaning, as long as the floor’s grippy. Or stairs if you need to take it easier. So much calisthenics crossover here, thanks Ben and crew!
ATG splits always temporarily relieve my planter fasciitis bit it’s not permanent. I shall try your method.
I'm going to try some of these for shoulders. You're content has vastly improved my life and I'm striding to be pain free in my life now
So happy to hear this has helped Gordon!
Blessed are we all to have someone share this wonderful information in an articulate and enthusiastic way. Keep Shining Ben ⭐️
Thank you!
Love the quote “what movement can you own”. Progression of flexibility of the body starts with the mind. I’m obsessed and slowly doing all ATG exercises. 🙏 for facilitating my pain free mobility and life. 🙇🏻♂️ Turning 55 in a few weeks and am a boulderer, noob downhill skateboarder and amateur natural bodybuilder who works as safety & risk construction professional.
Appreciate the support and glad you enjoyed the quote! Keep up the great work!
I'm so happy I live in a time where ATG exist. This channel is pure gold, by far the most important on UA-cam. Thank you for sharing your knowledge with the world.
Thank you so much for your support Matthew! Glad all of this has helped out🙏🫡✅
Man I’m so glad I came across this channel. I had knee surgery due to a torn meniscus in 2019. I need all of this! You definitely have a new subscriber
Happy to help, and have coached many with the same knee issue! Always hope and can’t wait for your progress!
No words for how comprehensive, training friendly, and well thought out the content in the video and knowledge shared is!!! Absolutely love the stuff and have personally seen great improvements in my own mobility and flexibility since starting to follow these routines, so thanks :D
That is INCREDIBLE! Way to go and thanks for sharing!
Thanks to Dr Eric Berg I found you! I’m still trying to see about beginners after a knee injury. I’m starting with walking backwards and love it already. Thank you!!
That is a great start! If you can walk, you can improve your knees! This video can be a helpful guide: ua-cam.com/video/Jwu8f42rLuI/v-deo.html&ab_channel=TheKneesovertoesguy
Absolutely fantastic video!! Wow!! Just started following a couple of months ago.... I suffer from bad knees, plantar fascitis and scapular winging on my left side*...
This was a full workout video since I started following it literally kept me busy the entire gym session tonight!! Thank you all!! I am super excited to get myself physically back to a better place and super thankful!!
Thank you @Kneesovertoesguy and TEAM🙏🏻💯😎💪🏻
WOW! Glad this helped Christopher! Yep, this mobility flow alone can help improve pain-free ability to so many levels! Shoulders, knees, etc. Thanks for your support and sharing!
@@TheKneesovertoesguy what do you recommend for rotator cuff’s injuries?
These excersizes are something else. I have some experience working out but there are a lot of new movements here. My body is making all sorts of noises not being used to this. When you get the stretch right you really feel it working. Great stuff! Thank you.
Happy to hear this has helped! Definitely a different experience!
I've been studying martial arts for over 50 years you guys are awesome appreciate your work so much! true inspiration I salute you👍🏿👍🏿👍🏿
That's awesome Jamal! Appreciate the support!
I am insanely tight for my age (16). The first one was hard, I will keep building my toe mobility since I run distance 800m to 5K, training-wise about 10 or 15 miles a day without recovery. This video has saved me from injury, thank you!
You got this! Definitely can be key for opening up your toe mobility. Gradually over time this will improve!
Wow this is exactly what I’ve been looking for as a volleyball player. Always been a fan keep it up Ben!
Glad this could help! Definitely gems for volleyball!
I just started watching the videos yesterday. Im so grateful for your sharing this knowledge. My knees and and ankles are so weak for my big body. Ive neglected them for the last time. I started walking backwards in the pool. I can feel the relief already. ❤
So happy to help Nick and glad backwards pool is working well! This is a great starting point! Keep it up and keep me posted!
I love your information. You do such a great job at what you do. I am 67 YOUR STUFF is a must for us older people.
Thank you so much John! Glad you find this helpful!
Thank you guy’s for this stuff❤, i feel blessed and it warms my heart that people like you(Team ATG) take the time to make this kind of content to help others and don’t hide it behind a huge paywall.
Keep doing what your guys are doing, Great Work💪🏾
So happy to hear this could help out Ruben! Thank you for the support!
I started Brazilian Jiu Jitsu at 17 and was incredibly tight. I worked on my flexibility but used very traditional stretches.
Over time I had many knee ligament sprains and then finally an ACL tear at 28.
I’m 32 now and I’ve been doing your program religiously. These exercises have been really beneficial in helping my flexibility and strength. Thank you.
WOW! That is an amazing road to improvement! Happy to hear you have this pain-free ability in your 30's! Keep it up!
Thanks. This is absolutely brilliant. You've already fixed my 11 year rotator cuff problem. Hopefully these other routines will cure my MCL injury. Your videos are pure gold.
WOW! So happy to hear that Paul! The 4 step shoulder routine certainly can be a gem for the shoulders, and knee ability is equally addressed in great detail: ua-cam.com/video/DW5uloeg68o/v-deo.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy ...Excellent! Thanks again!
I don't think people are going to mind if you start getting Ad Money. Your content is great and your competitors have Ads--- If they didn't have Ads, I'd see why you might not want to as well.
Do what's best for you!
Thank you for starting this strength throughout length concept that is moving like wildfire through the fitness industry. I really think you were the first major domino of that and it's helping a lot of people.
I appreciate your comment and support! Thank you so much!
Thank you so much for the amazing content!
As a PT student I am always left feeling inspired after watching your videos.
I am so happy to hear that!
These exercises are awesome. I'm doing them in the gym all the time now. Thanks for sharing with the world!
Glad you like them!
The brench cross/pull over is an amazing exercise, one of my favorite with great benefits, but be very careful about the weight and progression, I disslocated my shoulder very badly a couple years ago doing so.
Definitely important to work at a safe and pain-free level with these! Would love to coach you through the progression to ensure pain-free ability when you are ready!
Same here - sublaxed my right shoulder doing a straight arm barbell pullover about 20 years ago. My shoulder has never been the same since. Weaker than my left shoulder, wierd numbness and nerve sensations in my right hand, and I can't sleep on that side at all.
The couch stretch is amazing, still hard for me but it helped my lower back pain.
That is great to hear! Good for you and keep on progressing!
@@TheKneesovertoesguy is there an alternative to couch stretch. Everytime I attempt my ham cramps instantly
@@brazilgriller6073 I was told to try putting my leg against a couch rather than a wall (so your back foot isn't wedged flat as in the video, but it sits on the seat of the couch in neutral position) - it is much less intense, and easier to move around to find something more comfortable but still get the stretch
bruh, am legit insta saving this clip cuz it has so much value and it feels illegal to get these much help for free, thank you so much for your efforts
Glad you enjoyed the video! Thanks for the comment and support!
Solid clip as always!
Thanks for the effort you guys put in to deliver these clips :)
Thank you Stefan! Glad you enjoyed it!
We need more of these videos, please 🙏
🙏🫡✅
I'm a rock climber and was having some impingement in my shoulder when raising arms overhead. These shoulder exercises are amazing for it, and the ATG stuff has been great for improving my dynamic movement.
Thanks Ben.
So happy to hear these exercises have helped out! Way to go and keep it up!
This video has so much in encapsulated in one perfect series. Thank you Fernando, thank you Ben, thank you Marcel.
You are very welcome Jeremy! Glad you found this video helpful!
Man uou must be proud you are helping to cure so many people of those injuries and preventing a lot of them too!
Gotta work on it myself, ive had long term knee tendonitis myself, which prevents me from twisting or jerking my knees. Cant even play soccer with my nephews before eventually hurting myself, plus now i box and i see the potential dangers of it on my knees.
Thanks for reaching out! Would definitely love to help you out here as well! Addressing pain-free ability is always a great start, and this can even start with backwards walking!
Checkout these videos and let me know if you have any questions: ua-cam.com/video/DW5uloeg68o/v-deo.html&ab_channel=TheKneesovertoesguy
ua-cam.com/video/Jwu8f42rLuI/v-deo.html&ab_channel=TheKneesovertoesguy
The leaning back during the 90/99 stretch sort of reminded me of the hurdler stretch we used to do back when I was in junior high
Yet another one of those exercises we were subsequently told to never do because it was 'bad for us '
Good for you! Glad you enjoyed that movement!
Very helpful, your exercises made my squats pain-free ❤️ Can you make a video for wrists as well?
Thank you! Wrist ability protocol and sources are available on the ATG App! Pronation and supination! Gems for the wrist and very similar to our ankle ability protocol!
Checkout this video which covers it: ua-cam.com/video/QcP5Fm-dOko/v-deo.html&ab_channel=TheKneesovertoesguy
@@TheKneesovertoesguy thanks, will do!
Love that these bros are just chillin' and lovin' life.
Thank you!
Thank you very much KOTG. By doing this on my rest days. My strength training and running have improved significantly. All the best to you
That's great to hear! Keep it up!
Thank you very much for these great stretches, how often should i do them? Every day? Or every other day?
I'm wondering the same, very informative, but if I do them every day I'm at the gym then it's a lot
Hey Brian! Glad you enjoyed the video! I follow this routine 1x a week in the current program I am following!
@@TheKneesovertoesguy Thank you for the reply, i think i will do them twice, until i am more flexible and then just one to maintain :)
38, 5'8 and can still dunk. Not like I used too, but slightly more than a layup hahaha
That is AMAZING! I don't know many people at that height and age dunking! INCREDIBLE!
This is an EXCELLENT stretch and strengthening routine 👌🏿 thank you for posting!!!
Glad you found this helpful!
Now at 1.05 million with no adds! Great videos and great info to make life better!
Thank you for the support!
This video was more valuable than my entire DPT degree.
Glad this was helpful Peter!
How high from the ground is the peak of the slant board that you use in this video?
looks like 5 7/8 inches. The one they sell.
I use adjustable wedges that you can stack on top of each other like blocks. Not as stable as the board but they do the job, are cheap and allow for gradual progression.
The dimensions of the ATG Slant Board you can find here: atgequipment.com/products/american-made-slant-board
Now available on the site and 20% off for ATG members!
Thank you for everything, and for this in particular. Thank you for having the dedication and discipline to change your life and functional capacity, and for sharing that knowledge so that people you may never meet can do the same.
I had to take a picture of comment, because it was so kind. Really it is the best pay of all. Thank you 🫡🙏
I learn so much about the human body with each of your videos. Thanks for all you do.
Glad these could help!
Thanks for keeping it real and personalized "im here to help, ill be in the comments" was a cool thing to say at the end
So glad you enjoyed the video! Yes, will always be here to help and in the comments!
i had a lot of lower back pain for years. Chiropractor said no bulging disc which I had assumed. Tilted pelvis was the prognosis. Went online and tried a lot of different stretching and physical therapy channels. I have a long way to go as far as mobility but the biggest game changer by far has been the your basic main stretch which I do assisted but do every day. The pain is gone. I can't believe it. So I am adding more of what you are showing and gonna continue my mobility journey till I die. Thanks guys its a miracle.
That is incredible! Way to go and keep progressing!
All your movements are so good. Huge help to me. Thank you !
Glad these have helped! Thanks for sharing!
it's crazy that you're still replying to comments man! it really show your passion for the craft and that's really respectable. thanks a lot!
I appreciate that! Always happy to help and thanks for the support!
Once again, another great video. I will share this video with my family. Thanks Ben!
Glad this could help Luis!
Just love these videos. Your workouts have helped my meniscus tear so much for my BJJ and martial arts training.
That is awesome! Happy to help!
Legit workout tips. Some of the best I’ve seen on here. Thank you
Glad this could help!
It is crazy how amazing this is to see because coming from someone whom has had knee pain for 7 years now since I was 19, it is like watching someone with a superpower 😮🙌 This gives me so much hope 🙏🤟
So happy to hear that! You got this!
Great video. Full coverage of all the weak points that can become levers of power, in any sport
Absolutely! Glad you enjoyed the video!
Ben Patrick you are definitely someone I admire. The things that I have learned from you on your Channel, I am so grateful for
Thank you so much for your support! Happy to help!
Thank you so much. I started playing volleyball again after 10 years and I also started badminton, so I had practice up to 4 times a week after almost nothing (due to corona) and wound up with nervewracking pain in my right shoulder. I'll try these and hope for the best, but I'd love to see some more shoulder related content as well :) Again, thank you so much. Keep up the amazing work.
Glad this could help! These encompass the tools in my shoulder ability protocol and can be an amazing start! Keep me posted.
I haven't started your program yet but I'm looking forward to it. I'm 60 and workout 6 days a week. My strength and stamina r excellent but my golf game is suffering, I had both hips replaced 18 months ago and need more flexibility. Your content is amazing keep up the great work!
Thanks for the support and happy to hear are interested in the program! Have helped many with their hips for golf ability! Split Squat and Couch stretch are actually both gems here! I also find the QL extension to work wonders as well for rotation in the swing!
So grateful to you guys. And to mentor Kadour Ziani. Your videos have made my life so much better.
Thank you Joannes! Glad these videos could help!
Incredible video guys. You hit every little thing I have been wondering how to do and integrate into my training to get over a few nagging things. I will keep coming back! 🤘🏾🙌🏾🤘🏾🙌🏾💪🏾
Great to hear!
Hands down one of the most valuable free content in the internet!
Thank you Kevin!
Flexibility and strength training go hand in hand. I hit a plateau and had bursitis. This stretching has helped to continue my growth and has relieved my pains and stiffness. Thank you.🙏
Amazing! Way to go!
This is excellent content. Super useful. Also very authentic. Thanks for putting this out there!
Glad you enjoyed it!
This is amazing content, extremely useful, especially because i haven't been stretching lately. Going back to it now with my newly acquired knowledge!
Glad this could help Andrea! Keep me posted on how this goes!
@@TheKneesovertoesguy honestly i didn't remember how good you feel after stretching. I feel free and relaxed and it's fantastic
The pullover and trap 3 raise are absolutely life changing!
I've had middle back pain (more tension than pain actually) for at least 6 years, which I think was no helped by my hyperkyphosis, at work, after 3-4 hours, staying seated became unsustainable. I had to ask my company for a standing desk and it helped but not as much as I would have liked.
After 1 month of doing both exercises, no more middle back pain at work, and it hasn't come back months later (I still do them though), that changed my life!
And trust me, I tried lot of things before that, nothing came even close in terms of results
WOW! Amazing results and thanks for sharing!
Thank you. I have improved my ankle and knee with your advice.
That is awesome Abel! Way to go!
My cousin told you me about you and now I'm glad I found my way here on the interwebs! Enjoy much more success!
Thank you so much!
I love these videos !
ATG programs are sick!!!! Thank you 😊
Glad you like them! Thank you for the support!
You guys are just awesome plain and simple! Thank you!
Thank you Eric! We appreciate your support!
Practical, efficient, effective as always. Thanks guys, bless u all!
You are welcome Brit!
Great group of stretches with many being new to me and all having great pointers!
Glad you enjoyed the stretches and video :)
Bloody freaking fantastic stuff, man! Thank you!
Glad you enjoyed it!
Awesome!!! Love your content. Bought your book and at 52 I’m WAY better off! Thanks
That is awesome Patrick! Thanks for your support!
Excellent video, sets a very good context,
very encouraging for people working on their own.
Glad this could help!
Loved this video! How you went step by step was really good. Thanks!
Glad you found the video helpful!
This is amazing. I am prone to knee pain and elbow shoulder pain. Thank you so much for this info
Glad this could help!
Great content! Continue to plant good seeds and provide amazing value!!
Thank you for the support! Appreciate it!
STRAIGHT GOLD. And I’ve used Ben’s ATG program. He’s cracked the code. 💪🏾
Thank you so much! Happy to hear this has worked well for you!
Dude your passion is infectious i luv it 🤙🤙
I appreciate that!
This is such a valuable video. I keep coming back soaking up game. Thank you so much.
Glad it was helpful!
I admire that this is a single take... i am almost more shocked than about the content and it was terrific!
So happy to hear that!
I'm 30 years old. 6'2" 235 lbs. Used to be really athletic, had a 39" vert when I was between age 18 to 19. Injured my knee, got back to 34" when I was 23. Then, I progressively stopped taking care of myself, mostly due to depression. During Covid i stopped training all together, gained 30 lbs and lost a lot of muscle mass. Now, I have a 26" vert and I can feel that I'm getting close to the last dunk (rim-grazer) of my life.
I'm commenting this because I've decided to do something about it. I wouldn't be able to get the confidence to believe that I could work myself back without this channel.
I just want to say thank you. You're unbelievably generous with these exercises!
You got this Robin! Definitely can turn that around and I look forward to your progress! Keep it up and keep me posted!
This is great stuff, guys! Thank you all!
Glad you enjoyed it!
Just by watching I already feel more flexible, awesome stuff thank you!
That is awesome Gregorio!
This is amazing. Would love it if you could add some guidance for torso/spine mobility. My back is what's kept me off the basketball court the most. Appreciate everything you guys do!
Jefferson Curl, Couch Stretch, Split Squat, Pullover, Trap-3, etc. This video covers so many gems for building through the posterior chain! All excellent for back ability and we even have a back ability protocol on the ATG app!
@@TheKneesovertoesguy That's fair. I was thinking it would be good to have exercises that target spinal twisting and lateral bending to develop strength at the extremes of those ranges of motion. But maybe it's time I take a look at that app instead of freeloading off the UA-cam clips. Thanks for the reply!
Thank you, gentleman. These exercises heal us.
Happy to help!
So grateful for this info. This is gold.
Glad you think so!
Been on this for about 2 weeks now, maybe done every exercise shown here about 5 times total for each movement and man I feel absolutely fantastic.
Hips and knees where I’ve had an injury for about 3 years on my left side feel fantastic and the pain is significantly lower. As a big guy 6”3 240lbs this is magic.
That’s amazing! Glad this has been working for you!
THANKS SO MUCH DUDE that knee stretch was awesome
Glad you found it helpful!
Actually looks like a great workout routine. Gonna go try this today!
Love it! Let me know how it goes Dallas!
This is gold!! Thanks guys!!👏🏾👏🏾👍🏾🙏🏾
Glad you enjoyed it!
I received my uncivilized sneakers today and they are beautiful! Great job!
Glad you like them Karl!