Step Up Progressions To Build Strong Knees - The Patrick, Poliquin, Peterson Progression
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- čas přidán 18. 06. 2024
- Learn more about the ATG/Knees Over Toes Program here: bit.ly/48Ru0Ez
Grab your very own slant stack here: bit.ly/3QJw1LQ
Use code VICTORIA10 for 10% off your order.
One of the hallmark of the Knees Over Toes Program aka The ATG program is the progression from Patrick step, to Poliquin step to Peterson Step. All three of these have their own unique benefits from working on ankle mobility to optimizing knee strength.
If you are trying to work on getting your knees stronger and pain free - you'll definitely want to incorporate these exercises and work on this progression.
Huge thanks to @thetibbarguy for the slant stack which made these exercises SO much easier to modify. Grab your own slant stack here: bit.ly/3QJw1LQ
ATG Standards for this progression:
Patrick Step - 20-25 reps per leg pain free with just bodyweight
Poliquin Step - 20 reps each leg with 66% of your bodyweight using a 3-4" box with heel elevated 45 degrees
Peterson Step- 20 reps each leg with 50% bodyweight using 6"
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►TIME STAMPS:
0:00 Intro
0:35 Why the step up is important
2:21 The Patrick Step
3:38 The Poliquin Step
5:11 The Peterson Step
7:20 How to use The Slant Stack for other exercises
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DISCLAIMER: The information contained in this video should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for informational purposes only.
Great video. Thank you.
Great product to implement into my leg day workouts! Thank you for sharing.
Absolutely love these.😍
This is amazing! Thank you for making such great content! Really appreciate it!!
You’re so welcome! Your products are 🔥🔥🔥
Very well explained about this important workout. Thanks. I enjoy your videos!
🙏🏻🙏🏻🙏🏻
Awesome stuff, great video!
Thank you!!
Pain and torture! Love it. Thanks for the ideas and reminders 🔥
🙌🏽💪🏼
Great video!! thanks
You’re welcome!
Good and value informations thank you victoria
Glad it was helpful!
superb video thanks
Glad you liked it
thank you for explaining these far more clearly than the KOTG himself!
You’re welcome!
Need this slant stack! I've been using steps but I don't have the slant. Thanks 🙌🏾
You’re welcome!
Mobility exercise really doesn't look good
But so important to have
Thanks for sharing from Singapore
Great
Great video. I use my slant board every day... saved my old worn down knees and ankles
I just got it but I don't know which exercises to do. Is there a video with all the exercises that can be done?
@MEF7 yup yup, just search best slant board exercises, bunch of videos with 5 primaries should come up. Then there are a bunch of others as well
Great video, thanks Victoria!
For the Patrick step, where should the weight on the working leg be? Is the heel of the foot bearing the bulk of the weight or is it more evenly distributed. Thank you!
More evenly distributed from my understanding!
.Can you please mention the muscles involved in these exercises ?
🔥🔥🔥
Hello Victoria , thanks for this nice video !!! I d like to ask when did you start with Patrick Step Up exercise during your rehabilitation process ???
Great question! I didn’t start until a year after surgery, but would have started sooner around 5-6 months post-op if I had known about it.
What kind of surgery did u have.
Curious…what’s the focus on knee traction?
Great explanation!!! When would I incorporate these exercises in acl rehab post op ? Phase 2 or 3 ?
It all depends on your progress in rehab. I’d check in with your PT on that one 🙌🏽
whatever you're doing, keep doing it
coz your legs are looking damn good
Thanks!
hi Victoria-in the Poliquin Step is there a standard as to the heel placement in relation to the working foot on the slant board? I assume the further you step out with heel the harder it is, but just curious if there is a standard. Thank You
No standard really. The most important thing is keeping the hips in line with the working foot and preventing them from shooting back
This movement is definitely great! What I want to know is if this movement can be done assisted fo higher hight
Absolutely.
💯
When doing these step up excercises such as the Patrick Step or polliquin step up, am I supposed to feel it more in the knee cap area or in the quad? When doing these, I’ve mostly felt it in the kneecap area which is my problem area since I have missing cartilage where my patella glides and it’s a bit painful. Has gotten better since doing Zero program. Today, I tried to isolate the quad when doing these and felt less pain and more of my quad doing the work. I watched one of Ben’s videos last night and he didn’t really say but mentioned the quad would get a burn and my quad wasn’t burning at all before. Thanks for your help!
Yes you should definitely be feeling it in the quad! But it is common to also feel some pressure by the knee cap. Keep engaging the quad and over time, the quad will get better at taking some of that pressure off the knee joint itself.
@@VictoriaDorsano thank you for replying! Perfect! It’s been feeling a bit better taking pressure off of the knee and targeting the quad. Appreciate your videos!
Since the Poliquin step doesn't require so much of ankle flexibility, isn't it easier to do and should be the first to try out rather than the Patrick?
Oh man I want that stack so bad, went to use your code but shipping to Australia was $300! Maybe next time haha
Oh snap!! That's so expensive for shipping! Sorry about that!
Awesome video, but of you dont have the slant stack or whats its called, could you use something else?
You can stack some plate weights, and put a dumbbell behind your heel as well!
I've noticed people using the slant board the opposite side for some exercises where their toes are sitting on the slope of the board and pointed upward. Do you know if that way is also for increasing knee strength? or other purposes?(calf stretching, etc)
It can be great for calf stretching and calf raises that direction!
@@VictoriaDorsano That's what I thought, thanks for clearing that up!
Does it have some type of rubber on the bottom to stop it from sliding? Also, I see gaps on the sides, do you think a resistance band can go through that gap…
No rubber on the bottom but it does seem to grip the floor well. I’m pretty sure a band could fit through there too!
When I am using the slant board, my foot really shoves my toes into the tip of my shoes. Especially when doing squats. Any helpful tips or tricks? Thanks
I’ve found that the type of shoe I wear when using the slant really makes a difference. I use a shoe with a stiffer sole like my volleyball court shoes and it seems to help prevent that sliding!
Where to buy those equipments?
www.thetibbarguy.com/product-page/the-slant-stack?ref=Victoria_dorsano
I see your discount code isnt working any longer :/ any fix?
Good catch! Try VICTORIA10
@@VictoriaDorsano works! Using it now, thank you!!
Hi should the mouvement be pain free ?
You may feel some discomfort, but shouldn’t be sharp pain.
You have the most attractive face I’ve ever seen, goddammit.
Well thank you!