Workout

ATG — Knees Over Toes

30 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Knee & Hip Rebuilding

The ATG (Athletic Truth Group) protocol developed by Ben Patrick — 'Knees Over Toes Guy'. Ben rehabbed his own destroyed knees through progressive overload in t…

beginner~30 minYoga matSlant board or wall (optional)Light resistance band (optional)

#mobility#ATG#knees over toes#Ben Patrick#knee health#tibialis#patella#squat depth

Workouts

TIBIALIS ANTERIOR

Tibialis Raises

3 × 20 reps against wall — lift toes up repeatedly

Patrick Step (each side)

step onto slight elevation, let heel drop, raise — 3 × 10 each

POSTERIOR CHAIN

Seated Good Morning (resistance band)

3 × 10 — band above knees, hinge forward

Nordic Hamstring Curl (assisted)

3 × 5 — slow negative only, catch yourself

Reverse Hyper on Table / Bench

3 × 10 — prone, lift legs parallel

Single-Leg Calf Raise (full ROM)

3 × 15 each — heel below toes, full range

ATG SQUAT PATTERN

ATG Split Squat (bodyweight, right)

3 × 5 — knee tracks over pinky toe, touch floor lightly

ATG Split Squat (bodyweight, left)

3 × 5 same left side

ATG Air Squat (assisted — hold TRX or pole)

3 × 5 — deepest comfortable depth, knees over toes

Wall Squat Hold (deepest depth)

3 × 20 sec hold at depth — knees over toes

COOLDOWN

Couch Stretch Right

back foot to wall, knee on floor — hip flexor

Couch Stretch Left

same left side

Seated Hamstring Stretch

legs straight, fold from hips