KneesOverToesGuy

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. 🫡

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