KneesOverToesGuy

CSU Physical Fitness Regimen

[Common Sense University is the humorous but real name of the school system I’m making for my own kids.]

1/10. Tibialis Raise x 20

-back off wall
-knees don’t bend
-pause 1 second at top and bottom

Standing closer makes it easier 👍 

2/10. Wall Calf Raise x 20/side

-leg straight
-pause 1 second at top and bottom

Two legs makes it easier 👍 

3/10. Nordic x 10

(A pad for knees + parent holding heels = works great!)

-work to control down
-push back up

This one pays off BIG over YEARS of consistency. Once a week is my advice.

Notice how I can now control my knee’s entire range = more protection. Simple physics! 

4/10. Slant Squat x 50

-don’t bounce
-control down
-take breaks as needed

Incredible long-term knee investment. Surgeries up 400% in teens and younger. Deep strength now found to help preserve and protect! 

5/10. Elephant Walk x 20/side

-flex one thigh
-relax
-repeat with other thigh

Elevating hands makes it easier! Identical form. Hand height determines flexibility required.

Goal is flat ground. 

6/10. L-Sit 20 seconds, or 20 reps per side

-legs straight
-hold up both legs, or one leg at a time until you can hold up both 

7/10. ATG Split Squat 20/side

-front hamstrings cover calves
-back knee does not touch floor
-back foot stays on toes throughout
-chest up

Elevating the front foot makes it easier 👍 

8/10. Ring Pull-up x 10

If you can’t pull-up, use your legs to push to the top, then control down.

If you don’t feel comfortable with that, simply HANG to fatigue.

It’s all wins.

In fact the whole purpose of this system is WINS, and GRADUALLY building fitness skills for life. 

9/10. ATG Push-up x 20

-no bounce
-full stretch at bottom

Knees on pad makes it easier 👍 

10/10. Band Pull-apart x 50

-arms straight
-pull it apart
-control the band back in
-take breaks as needed

Closer hands = easier 👍
Thinner band = easier 👍 

My kids will never be forced to do any of this.

But the items will be front and center at the schoolhouse, and I will regularly use them myself.

My son is 3 and already hangs daily on the bar I made for him, without ever being asked.

And now my 1 year old daughter can hang! 

Over the past year I’ve noticed a need for family-designed exercise equipment.

Companies are making billions on:

1. Addicting us to more calories
2. Addicting us to less moving
3. Addicting us to drugs because of 1 &amp; 2!!

So I won’t apologize for making $ on solutions…

To stay up to date on equipment creations: http://ATGequipment.com

And for my adult exercise programs (the kids system will always be free): http://ATGonlinecoaching.com

Thank you so much for your support! 

🧵 Lower Back ABILITY Mini Mastery Course

First let’s go over the 10 areas I train which connect to lower back function… 

1/10. Back extension is an obvious one to start with. 

2/10. Less often trained, and just above the lower back, is the lower traps.

This is a major modern weak point.

I think of this as my secret weapon for extra low back protection. 

3/10. Also scarcely trained are the QLs right on either side of your lower spine.

Start with just 1 set since you could get DOMs for a WEEK.

Newbie gains again for back protection.

This is also a secret weapon for rotational power. 

4/10. The LOWER abs - opposite of the lower back - is another modern weak zone!

90+% of men when starting with me could not do 50% of bodyweight for 20 full reps in this exercise, but 90+% could after a year of training it. 

5/10. Then there’s the FLEXIBILITY opposite of your lower spine, a zone of modern weakness AND stiffness. 

6/10. Flexibility along the nerve pathway from the back to the legs also seems to affect the lower back. 

7. Flexibility along the backside is another obvious one, but…

8. More rarely does someone have flexibility along the frontside, too. 

9. Strength of the lower back in a DEEP position is just as important to me as when in an extended one.

Notice how the back extension is harder at top, easier at bottom.

But the RDL is easier at top, harder at bottom. 

10/10. Strength in a deep position has two main categories for me: standing (shown in slide 9) and seated.

Standing uses more hamstring flexibility and seated uses more inner thigh.

This is listed last but not least!

PERHAPS the most effective of all 10 for me personally. 

Now if all that seems daunting…

Think the OPPOSITE.

That’s how much OPPORTUNITY I see for your lower back, with ANY 1 of those 10 capable of helping!

And now factor in that this is simply how I EXERCISE.

I don’t separately have to stretch or do body treatments of any kind! 🙌

And an example of results for me is that I can now dunk from a deep squat, even though I reached my 20s having never dunked and with awful mobility. 

🚨 Last note: This thread was an overview of how my whole Back Ability programming works.

Each exercise scales to GENTLE levels with no equipment and step-by-step path.

I have covered each of those 10 in their own individual threads, in great detail, and I will again! 🫡 

To summarize my entire theory:

The people I’ve helped to life-changing low back results were NOT one tweak away from GREAT function.

So when in doubt, build ABOVE-average ability in the low back AND its connecting areas!

Back Ability Zero &gt; Basic &gt; Pro: http://ATGonlinecoaching.com

And for the equipment I make to help with user-friendliness: http://ATGequipment.com

Thank you for reading today!

🧵 CSU Fitness Regimen #1

These are 10 basics I will NOT be forcing on my kids. Rather: setting an example myself while gradually teaching them as part of their school system.

[Common Sense University is the humorous but real name of the school I’m creating for my kids.] 

1/10. Wall Calf Raise: 20 reps - two legs makes it easier

Rather than starting with push ups and pull ups, we’re going to learn to strengthen from the ground up. 

2/10. Wall Tib Raise: 20 reps - closer makes it easier

We’re going to learn to strengthen both sides of the body - no weak links. 

3/10. Slant Squat: 50 reps, but take your time and take breaks as needed

We’re going to learn to strengthen through a full range of motion, which - contrary to common concern - helps protect and preserve your joints. 

4/10. Nordic: 10 reps, working toward the ability to control your body the whole way down

We’re going to learn to create extra knee protection since teen and younger surgeries have quadrupled since 2000. 

5/10. Elephant Walk: 20 reps per side - higher hands makes it easier

We’re going to learn how to be strong AND flexible. 

6/10. L-Sit: 20 seconds - bending the knees makes it easier

We’re going to learn how to strengthen not just the 6-pack, but also the hip flexors. 

7/10. ATG Split Squat: 12 reps per side - elevating the front foot makes it easier

We’re going to learn how to balance out excess sitting by having strong and flexible hip flexors. We’re going to learn how to control our mobility before we have problems. And we’re going to learn how to help our older family members with their mobility, too.

8/10. Pull-up: 10 reps, but using your legs to push up and then controlling the way down is a great start - even hanging alone is great!

We’re going to learn the value of mastering our own bodyweight, and the value of scaling bodyweight abilities to anyone in our family. 

9/10. Full Push-up: 20 reps - on your knees makes it easier

We’re going to learn how to keep that amazing natural posture opened up. 

And 10/10. Band Pull-apart: 20 reps - controlling back each rep.

We’re going to learn to strengthen between our shoulders and not let the modern tech posture take effect. 

Why I’m Making My Own School

First off, my job is easy. It’s not hard.

I make videos from my yard.

Raising my 2 toddlers hands-on is way more work.

I got LUCKY.

And I’d rather dedicate the rest of my life to helping the next generation, than stress about “how much more?” I could personally “achieve.”

So my wife and I bought land and are building a small schoolhouse.

I was crazy enough to be “Kneesovertoesguy” in a world of “no knees over toes.”

So yes I’m fully aware how crazy this next chapter is.

But I think the following is pretty crazy… 

We have companies making billions addicting us to excess calories while other companies make billions addicting us to less movement, and a third set of companies makes billions addicting us to drugs because of those first two problems!!!

My strategy:

1. A set of physical fitness standards worked on at least once a week, with the educators able personally to demonstrate them

2. A variety of fun physical games DAILY

3. A minimum 1:1 ratio of time OUTSIDE the classroom vs inside

And 4. The lunch period being a lunch class where the kids learn about nutrition and HELP make the food each day

Anything I find helpful, I’m keeping organized and ALWAYS FREE at http://commonsenseu.org

What would you add?

🧵 ATG Hamstrings Flexibility Guide For All Levels… 

The ATG hamstrings flexibility system starts ASSISTED:

Bend both knees

Straighten one leg by flexing your quads

Bend

Repeat on other side… 

Higher hands = easier

Lower hands = harder

Work at the level that FEELS GOOD 

I like to progress people to handling the body’s weight, and doing so into a slant for extra flexibility in the upper calf and back of knee… 

Meanwhile, I like to build strength with the knee unlocked, and the lower back not rounding, with intent on stretch for the upper hamstrings… 

So for most goals, I think bodyweight on the slant is fine.

But I use a 25% rule which has served me well.

The last slide is 180 pounds.

This next one is 45…

This FEELS GOOD for my back and hams.

I don’t wonder whether the spine should bend or not. It does.

And I want my body’s abilities well-oiled - but with COMMON SENSE.

I think you could safely go heavier than 25% - it’s just a rule of thumb that’s worked well for me. 

(And once you’re in the 45 pound range, a barbell is great because you can just widen your grip for more stretch, rather than stacking the slant on something.)

More tips:

Here my intent is hips BACK, which increases stretch on upper hamstrings… 

And here my intent is hips over my feet (rather than back), which increases stretch lower in hams and behind knee. 

The goal of the ATG system is basically: no major weak or tight links, so the body doesn’t hold itself back, and doesn’t run into pain from forces it can create but not handle.

Hopefully this got someone’s understanding one step further today. 🫡 

Thank you for reading!

All programs w/ form coached and questions answered under 24 hours, 7 days a week, no long-term contract: http://ATGonlinecoaching.com

To see if there’s a coach near you: http://map.ATGforcoaches.com

Equipment: http://ATGequipment.com 

The 10 Mobility Exercises I’ve Done Most Over The Past 10 Years

I’ve coached top-10 earners in the NFL, NBA, and MLB.

Without hesitation, the most value I have to share is “stretch-strength.”

I haven’t seen anything more potent to change athleticism and resilience at once. 

1/10. Slant Calf Stretch or RAISE

Modern shoes have elevated heels. I think just about all of us wind up with stiffer calves than natural.

I haven’t seen anything work better than a simple slant for correcting this. 

2/10. Seated Calf Raise

The slant version above is great, but bending the knee adds a finishing touch for the lower, deeper calf muscle (soleus).

Machines are advantageous but heavy DB or KB can get the job done. 

3/10. Tibialis Raise

This is the finishing touch for the lower legs.

The front of the ankle is often stiff and weak, especially if you’ve had past ankle sprains, and a tib bar is a simple solution - but even a wall can be useful to get started. 

4/10. ATG Split Squat

This is my personal #1 exercise.

Front leg gets full range of motion strengthening while back hip-flexors get an amazing stretch under load.

Flexibility scales from front foot elevated to back foot elevated.

Strength scales from assisted to loaded. 

5/10. Dumbbell Seated Goodmorning

This allows you to stretch and strengthen the inner thighs while strengthening your lower back in an ultra-stable manner.

Slow and steady, this one really helps restore more childlike hip mobility. 

6/10. ACTIVE Couch Stretch

I’m only stretching as far as I feel strong, applying intent through the top foot into the pad, thereby using the strength of the muscles I’m stretching.

This + ATG Split Squat are a potent 1-2 punch for flexibility through the front hips. 

7/10. Full-Stretch RDL

This is my go-to for the upper hamstrings.

It’s very cool that you can train back strength WHILE training hamstring flexibility and resilience.

Slow and steady, you can loosen up and get stronger at the same time. 

8/10. Full-Stretch Back Extension

The context of this one is that the previous exercise trains my lower back’s resistance to flexion.

This one embraces it, and is part of a family of flexion exercises.

This happens to be my favorite due to  the safety and strength effects. 

9/10. Piriformis Push-up

This is a simple way to loosen up a pesky outer hip area.

My intent is through the outside of my knee, pushing into the ground in order to lift my body, thereby applying some strength. 

10/10. Standing Pancake Pulse

The idea is NO HANDS.

Then the wider your feet go, the stronger your groin has to be.

I love how this one allows strength and flexibility at the same time with zero equipment. 

Youth is flexibility.

Adulthood is strength.

Aging and injury = loss of both!!

I hope this thread gives you tools for life to IMPROVE both.

For full programs: http://atgonlinecoaching.com 

For user-friendly equipment: http://atgequipment.com

Thank you for reading! 

Can you sequence from WALKING to this? ⬇️ 

I think you can.

Here’s my 13-step Plyo workout for any level… 

1. Walk backward 100 steps

It’s just a BIT bouncier than walking forward… 

2. Jog backward 100 steps 

I think of backward like mother nature’s rehab for forward

Slow as mother nature’s rehab for fast

Low as mother nature’s rehab for high

More on this ahead… 

3. Run backward 50 steps?

Every step of this routine is optional.

Only use what feels like common sense for YOU.

And rest as needed between steps… 

4. Now you may feel ready to turn around and run forward, but let’s cool down and go sideways first: 50 steps per side.

Sideways is not as therapeutic (in my opinion) as backward but it’s less force than forward so it’s a nice transition… 

5. Run forward 100 steps…

This might be my fave use of the @atgexercise backward treadmill: how safely I get good forward running workouts 😂

It’s like having a personal hill. Slows you down a bit. Burns more in less time! 

@atgexercise 6. Sprint forward 50 steps?

You don’t “have to” sprint.

But it sure seems like a good survival ability, and it does the body a lot of good!

What if you COULD safely sprint in moderation? 

@atgexercise 7. Ok, now it’s time to jump, right?

Well…

What is the LOWEST jump you can do?

Pulse low, 20 reps, not even getting any air… 

@atgexercise Now even up to this step could be highly therapeutic for someone getting strength results but not dancing, playing sports, etc.

So this is where I’m taking a pause to explain my full view…

@atgexercise This is just how I view it...

1. Backward rehabs forward

So it’s not that you “need” to do backward but it’s useful to know… 

@atgexercise 2. Slow rehabs fast

Observation in the fastest athletes I’ve trained:

They’re strongest at SLOWING THE BODY, TOO!

Not perfect. Not absolute.

Correlation or causation?

IDGAF.

Works well.

Can you control body ENTIRE way down?

This is just one example. 

@atgexercise 3. Low rehabs high

You don’t “have to” do any of this.

And by the nature of adaptation IT doesn’t work… YOU do.

And the more you understand, the more you can control your outcomes. 

@atgexercise And EVERY single force can be made a step by step scale.

Onward….

Plyo #8: jump low? 10 reps 

@atgexercise 9. Now before we jump UP, jump sideways: 10 reps per side… 

@atgexercise 10. Now bounce up, 20 reps

Reminder that every step is OPTIONAL.

Don’t push past what feels good.

Adapt.

Go to the level that matches the actions you safely want in life. 

11. Jump UP, 10 reps

Reminder:

YOU DON’T KNOW WHAT YOU MIGHT BE ABLE TO ADAPT TO

I had a team lowest 19” vert in high school

Reached my 20s having never dunked

Hooked on painkillers for my knees

One surgical

One non-surgical with tears

THEN I began my knee over toes journey

I’ll be 33 this month and dunk with ease

@atgexercise 12. Jump FAR? 5 reps per side

Combining speed and jump now becomes even more force!

I do this because I use it in basketball.

I do NOT do this on weeks I have a basketball game.

I do this routine on weeks I DON’T, and some of the steps can make a warm-up for sport. 

@atgexercise 13. This step is not a plyo (which refers to having a landing and a jump), but is so important I think you should do this as your last step no matter how few previous steps you did.

3 levels in this clip. Bodyweight. DB/KB loaded. BB loaded.

3 sets of 10 bottom 1/2 squats 

@atgexercise This routine is also on my http://ATGexercise.com site &amp; app, made and run by OG online members.

We answer your questions and coach YOUR form videos for $50/month.

Our goal is a valuable service.

But no secrets.

Hence posting the whole routine here for free. 🫡 

Special thanks to:

Louie Simmons (RIP) for turning sled into an exercise, including backward, which set the foundation of my system.

Charles Poliquin (RIP) for the immense contributions on deep strengthening (and a lot more!).

And Matt Watson, a current plyo coach and the first I’ve seen popularizing deep plyos!

I’ve been exploring deep work for 13 years and I think deep plyos are a valuable addition to that field.

@atgexercise If you read this far, you’re a legend 😂🤝

Thank you, and have a great week.

http://ATGexercise.com 

I believe this is the #1 reason I haven’t had a knee or back injury in over 10 years, despite being in a cycle of injury &gt; drugs &gt; surgery prior.

🧵 In this thread I’ll show you the Standard I coach my students to, why, and how I scale this to age 85 in my faculty class… 

Higher front foot and assistance allow me to scale this to any trainee.

I personally started elevated and assisted.

I’ve been working on this over 10 years.

I never had to work through pain.

Gradually going lower = more strength and flexibility demand: 

I believe in a simple Standard of a deep split squat on flat ground being PAIN-FREE.

Loading is then a personal thing.

This is 1 of about 15 baselines I believe in for the average human body, from which I further customize by goal. 

This movement allowed me to create uncommon:

-ankle mobility
-deep leg strength
-hip flexor flexibility

And there are many ways you could achieve those!

It’s NOT “my way or the highway.”

I simply program and coach to the best of my abilities, based on thousands of trainees. 

Fully understanding this exercise and working on it for over 10 years has helped give me a new life physically, so I hope this thread ends up valuable for you, too.

For my full Standards program: http://atgonlinecoaching.com 

The Seated Deadlift is the most underrated long-term lower back exercise in my opinion, and in this thread I’ll explain my main theory on the lower back pain epidemic, concluded from 15 years of observation as a coach, and helping people to hundreds of low back success stories… 

My theory is that, in youth, we are actually way STRONGER, proportionately, through our FLEXIBILITY.

As life, injuries, modern chairs, “no knees over toes” etc., stiffen and WEAKEN us through our flexibility, we deviate from natural and ask for trouble… 

Recently I’ve done videos on the squat portion of this equation.

Here’s the squat… 

And here’s the deep split squat version, which can be particularly helpful with issues from one side to the other, as well as powerful hip flexibility to balance out excess sitting and lack of sprinting: 

But there’s still the matter of the lower back itself, and a seated deadlift allows you to train the deepest torso to thigh position!

It’s also incredible scalable! It can be a foundation for grandma with light dumbbells, or an accessory exercise for even Olympic athletes… 

When I’m doing this, I’m thinking to retract my shoulder blades and prevent my back from rounding, thus stretching my inner thighs while strengthening my lower back: 

I know of no other exercise as accessible, scalable, and effective for LOST ABILITY relating to the lower back.

I will continue to explain other lower back exercises but they have the same theme:

The body shouldn’t hurt!

So what has deviated?

And how can we restore? 

I hope this thread has expanded your exercise skill for LIFE.

I believe we have tremendous potential to naturally make resilient bodies, by restoring balance to lost abilities! 

For my full @atgexercise programs: https://www.atgonlinecoaching.com

Thank you for reading today! 