KneesOverToesGuy

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!