8-Step ATG Longevity Workout, w/ Mr1nf1n1ty
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- čas přidán 2. 09. 2023
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Thank YOU for making this possible!
1. Sled push/pull
2. Single leg calf stretch on board
3. Tib raise
4. Banded hip flexion "reverse squat"
5. Incline pigeon pose
6. Couch stretch
7. Full ROM pushups
8. Rotator cuff DB curl
🙏✅
Thank you
the official name for 8 is the cuban rotation as far as i know
@@bumc3688 nope that's different
My gym does not have that push-pull machine. I need to use that in the gym
I'm 72 and still working out! Nice to see someone my age. Thanks!
Incredible! Way to go!
8-Step ATG Longevity Workout
1. sled push (0:41) + sled pull (1:15) 1-3 rounds
2. single leg calf stretch (5:15) 30s
3. tibialis (6:42) 15-20 reps
4. reverse squat hip flexor exercise (9:06) 15-20 reps
5. inclined pigeon pose (13:47) 30s per side
6. couch stretch (16:30) 60s per side
7. full range push up (19:33) 10-20
8. external rotation (25:30) 10-12 reps 10% bodyweight
Thanks for sharing. I will put this in my training program.
🙏🫡
So helpful. Thank you!!! 🙏
She's turning 70 soon, and she's so vibrant, happy and fit. For people her age who find themselves stagnating and unmotivated to be active,
just remember it starts with simply walking around your neighborhood and slowly progressing from there. You will feel so much better.
Thank you so much for the comment and support! That first step can go a long way!
@@TheKneesovertoesguyhey Ben ... I'm still working your ATG program it's so foundational. Still need 3-4 more inches to get that dunk almost 61 now (last was age 47) your methods truly "reprogram" the body to be more resilient
And your Mom is doing great ... another ATG testimonial!
My granddad walked every single day almost until he died in his 90s. Ever since I broke my foot in my late 20s, I have made it a point to walk every day and appreciate the ability to do so.
Ben's mom is a great example of what sincere effort provides for health!
I give my lady little snacks of his mom getting her training in! So there are no excuses!!
Respect! 🔥💪🏾
Thank you so much and appreciate the support!
We should all be so inspired~
It’s all about the whole body from the feet up ! It’s quite amazing how deep you can work on the feet and ankles .
Absolutely! A ground up approach is key!
Yes. Holistic is it. That’s why Hatha (real) yoga works
I love the chemistry your mom has with the gym. All this is dope
🙏🙏🙏
I'm a 38 y\o male and your mom is an inspiration to me. That is my goal for now and all of my future- to have that mobility and confidence in movement.
Love to hear that! You got this!
Real hero’s don’t wear capes. They wear sled straps.
100%!!!
Mama C is just AWESOME ❤ I could watch all day! She and all of you are such an INSPIRATION 💪😎😊
🙏🙏🙏
The more I watch, the more I realise I need to learn about core strength, longevity, and mobility up until my old age (in the future).
What a channel!
Thank you for the support! Definitely a gem for longevity!
Been doing some of the ATG stuff at home for a few months now (mainly for weak, painful knee that was injured 30 yrs ago). The sled was the real missing link, I was just walking backwards outside. So I decided to join a gym. When I was getting a gym tour from a member I asked “do they have a sled?” The response was “what’s a sled?” But then we got to the area and they had the turf field and sleds. I did join that gym and now whenever I am there I put in a few minutes forwards and backwards with a sled.
That is great! Happy to hear they have a turf and sled for you! Keep it up!
You guys provide so much value. I thought my knees were toast since my early 30s. I’ve been unable to squat the weight I was able to in my youth. Thanks to your programs I’ve successfully rehabbed my knees and feel stronger than ever. Thank you ATG!
That is incredible and happy for you! Way to go!
Thank you this works. I’m 45 with banged up knees and couldn’t run two blocks after doing one week of the sled. I now can run to the gym and run home. I now do sled every day. Thank you…
That’s incredible! Way to go!
Ben- You’re mom is an inspiration! Way to keep this real!
Thank you so much!
Thank you for starting this revolution.
🙏🙏🙏
So good to see Derrick and Ben doing what they do best!!!!
Appreciate your support!
Mamma knees is a beast 💪🏻🔥
Sure is!!!
She’s a trooper n yall are 🐐🐐
Thank you so much!
Wow I had 4 feet surgeries that set me back my active lifestyle and torn meniscus ligaments. I fell into depression because my foot doctor told me I had to limit my walking and no biking either. I gained 80lbs since I became inactive, my mental health declined, anxiety, panic, depression. Watching this thanks to my chiropractor has given me some motivation and some positive outlook that I can rehabilitate and build myself to go hiking again! Literally watching this has made me cry.
Oh wow! So happy to hear this has given you hope! You got this! Let me know if you have any questions!
You can probably do a lot more than the doctors say you can. I've never met a doctor that has as much knowledge as certain PTs and people like Ben when it comes to rehabbing injuries.
Love your content! Thanks for including pointers for not just the athletes that follow you, but for those of us on the 'senior' side as well.. Really appreciate the videos even on Holiday weekend. Thanks for all that you Share 💪
Thank you so much! Appreciate the support and happy to help!
Phenomenal work! This mom is the definition of longevity, god bless! Ben is doing excellent life transformative work. Thanks for sharing this super valuable content! It hurts and it is quite depressing to see people age badly. Seeing the mom at 70 aging like wine without loss of mobility … gives hope and frankly made my day! Great woman and great son! Everyone needs to learn this in my opinion!
Thank you so much for the message and support🙏🫡
Thank you for this video! I’ve been trying to put my own routine together from all your other amazing videos but this one SUMMARIZES the essentials perfectly! I corrected my warmup this morning and it just feels incredible! 🙏🏼
That is great to hear! Way to go and glad this helps!
I need to get back on this. I started running again and my knees are bothering me. All of you are great motivation as I get older!! I am in my 40s. I do not want to make my age an excuse to get after it. 💪🏾💪🏾💪🏾
So glad you want to get back into this! You got this🫡🫡🫡
Man your mums the best. Big love to her brother
Thanks so much
Dayum Derick!!!!! Inspiration for 45 year olds...like myself! Kudos to you, boss!!!!
Happy to hear that!
I´ve struggled recently ,while improving my mobility and feeling better than ever, but watching my mom and dad in their early 60´s slowly deteriorating and wondering if they can get fitter at that age. Always encouraged them and showing them this video made them and me really happy.
This can be a great start! A routine you can use for the rest of your life!
thank you thank you thank you! I just turned 54, been an athlete my whole life, sustained many many injuries and I found your videos a couple of years ago and finally started to consistently apply your methods this last year or so.
life saver, literally!
thank you thank you thank you
That is HUGE! Way to go and happy to help!
Learning the couch stretch has been really helpful for me. Saw Ben demoing how to get into them when you are working with just a wall was eye opening. Thanks for the video.
So glad you found this helpful! Keep it up!
I have been waiting to see Ben's Mom actually working out. Thank you! It's so good to see how someone my age does all the movements, too.
Glad you found this helpful and can see anyone can do it!
This was amazing. So encouraged by the presentation. Thanks all round world class team.
Our pleasure!
Great advice. Why does no one else walk backwards in my gym?! Its going to be interesting over the next 10 years to see if the benefits of back peddling takes off into the wider consciousness.
because most gyms don't mKe space for it. I got cheap harness from chinese sites and an adjustable sandbag that I dray around the grass field on the estate with people giving me weird looks.
I do it at the track with 1.5 lbs on my ankles. Walking and jogging.
Thank you so much for the support! Over time planning on making reverse sled/walking more convenient!
I’m starting to see it at the big commercial gym I go to. The movement is definitely growing.
Ben, your mother is incredible.
Seriously dude
That is very kind of you! Thank you!
Thanks so much for teaching us how our mobility and strength can get better as we age!!
You are welcome!
I am glad to see Derek back in more content. As I said in another post I do appreciate Ben, but the proof of all this is in someone like Derek. A 30 year old rehabing knees... amazing, but not ground breaking. Someone in their 40's, moving like he does. Incredible! I am 47 and have rebuilt my knees with this program. Need more people my age and older showing us how it's done. That is where the proof is!
That is great! Good for you and glad you find this helpful!
I really love this!! State of the art scientific training!!! 💪🏾
Glad to hear that!
Such a great video. So many things I took away from it. I like how your mom said even though she has skinny legs, she feels like they are "tree trunks." That was an amazing analogy. And I was glad to see Derrick in this video, I was wondering where he was. And I have also been implementing some of your concepts. I have purchased the ab straps, ATG buddies, slant board, sled and monkey feet. Keep up the great work!!!
WOW! So happy you enjoyed the video and thank you for the support!
Your mom is so inspiring, at 63 I can't walk much without extreme pain. My goal is to get to where you mom is when I'm her age if not before. I'm excited to have the backwards treadmill coming! I'm working on creating some kind of sled. I'm working with The Foot Collective at the moment (I see Jim in the background of this video) and when I'm done with that I'll join your program. This give me so much hope to get my knees/hips/feet/ankles and the rest of my body working properly again. Thank you!
That is incredible and you are on the right track! Foot, ankle, knee, hips, etc. all should be addressed and starts as simple as backwards walking! Keep it up and keep me posted!
@TheKneesovertoesguy my left knee has flared up (sad), so I'm have to limit myself for now. I'm doing all that I can that doesn't involve that knee.
We should always strive to be the best version of ourselves! Awesome work!
Absolutely🙏✅
Amazing training!!👋🩵🙏🏻👏👏👏👏👏thank you very much for sharing!
Glad you enjoyed it!
Nice! I am in y 50's and it's nice for you to spotlight success stories of people over the age of 40
Glad you enjoyed it!
Such great content for all ages. Thank you so much
Happy to help!
Great to see Derrick again.
🙏✅
Absolutely amazing video bro! I always learn so much from you and Mr Infinity and you truly have changed not only mine but so many others life’s for the better, super inspiring and we need more people like you guys in the world! Keep up the great work 👊🏻👍🏻⭐️
You are too kind! Thank you so much for the support and happy to help!
@@TheKneesovertoesguy my pleasure brother! Take care
Great video! I've implemented this in my workouts in an effort to be able to dunk. Ill be 40 years old at the end of this year. I've clocked in 35 miles walking backwards with a goal of 100 before my birthday. Let's go!!
That is amazing! Love the goal and dedication! Keep it up and keep me posted!
Idk who’s gonna be more popular by the end of this, Mrs Kelce with her boys or Ben’s mom being the longevity queen and her son changing the landscape of kneesovertoes
We appreciate the support! Thank you so much!
This is workout GOLD. amazing stuff. will save many people's lives. forget the silly 'body building' ego muscles, these are the main areas of focus to stay strong and healthy over a life time.
Appreciate your support!
This is AWESOME! I tell my client/patients all the time that the feet and lower legs are the foundation of the human body!
Appreciate the support!
Appreciate you champ! Changing lives all over the world. #ATGTakeover 🗣️
🙏✅
Awesome video.
Thanks!
Love the videos bro! Keep up the good work!
Thank you so much!
Strong mama! What I like about these workouts is that you incorporate stretching with resistance training all in one.
Exactly! Building strength and length!
I do a range of different exercises as I like variety. Twice a week in the hydro pool I do backward jogging, forward running, sideways, lunges, squats, resistance and strength. Gym twice a week weights, step ups, kettle bells, yoga, Pilates, stick mobility exercises, assisted weight hanging and dips.
Variety is the spice of life, 65 years young.
That is amazing! Way to go!
Thank you verymuch.
👍🙏💪🏃🌹♥️♥️♥️🌷🌌🌠
You are welcome!
I love the sled. Been pushing it and pulling it since 2008 starting at Bommarito Performance and training. Just did it today too!! @ 71
AMAZING! Way to go!
Doctor Ben prophecy of strong knees. Me personally I'm still grinding putting in work. Thank you
Well done! Thanks for your support!
I appreciate you 🙏 family
I appreciate that
This is amazing work…..definitely going join the community
Awesome, thank you!
Awesome as always
Thanks!
👏🏼👏🏼👏🏼 great workout!
Glad you enjoy it!
I just thought why not just leave this here: First thanks a lot for sharing your programs, big fan actually. Now I am facing the issue of having bow legs and I fear of overextending my joints in general but also when i do your excercises. Gererally there is not much content on the internet for people facing this issue. I'm sure it is especially important to train knee stability but I dont really know whats healthy and whats too much. Would love to know more about it and maybe its a concern for others as well.
Anyway thanks a lot and keep it up, you might be the reason why my gym has tib bars!
Have helped many members with this same issue if not similar. Address a pain-free range of knee extension where you can also work on stability. Step-ups and split squats along with reverse sled can be a great option. Every exercise in the ATG system scales and would love to coach you through it.
That tibialis raise machine looks cool, never seen that before, wish my gym had that
This is a Sorinex Seated Tib! Can find it here: www.sorinex.com/products/seated-tib-machine
This is amazing!!!! Thank you for coaching. The you mom for being out there. And to the two coaches conducting, thank you so much for making this available. I do look to purchase a book and equipment in the near future! How can I subscribe other than to the CZcams. What shoe wear do you recommend? If I were to be certified where do I learn?
Thank you thank you!
It is our pleasure and happy to help! Appreciate your support! ATG For Life and Knee Ability Zero are the two current books we have available. Both on Amazon. For coaching and learning more about what we do you can head to atgonlinecoaching.com. For your sneaker question we are using the Uncivilized Sneaker: uncivilizedsneaker.com/products/uncivilized-sneaker
Finally, for coaching certifications we use atgforcoaches.com
I've been doing this every other day. Progression really noticable! When doing zero my split squat was on a high step holding stuff for balance, now I'm on my doorstep unassisted. The pullover is stretching out my dominant side where im having back aches bc of my desk job (scrunched up mouse side). Can really feel strength-stretch working. 🙏
Great progress! Thanks for sharing and keep it up!
I recently discovered how important it is on your transition from pivot to pivot movement to movement as well as hip transitions. Foot plant to foot plant. Just something to be aware of.
Ankle and hip! Huge components here which is why we address full body ability from the ground up and improving structural balance!
KneesOverToesMum is a weapon
Absolutely!
Derrick will have a celebratory dunk session on his 65th birthday, with how slow he ages 💪🏾💪🏾
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Love all of these exercises. Personally, I would incorporate all static stretching into a Yin Yoga routine and complete at the end of a workout or on a recovery day.
Happy to hear that! Sounds like a solid routine!
great video!
Thanks!
I love that you guys show all this. And you make some of the products. Is there a package deal you sell where i can order this full set of machines?
I absolutely would! Have the space made in my garage, and would set it up in a heartbeat.
Thank you so much! No package deal, but if you become an ATG member (atgonlinecoaching.com), you get 20% off every ATG product! Can also checkout our products at atgequipment.com
@@TheKneesovertoesguy Membership is worth it just for the product discounts. Looking forward to signing up and making a big order soon as I take measurements and make the space for it. It'll be a merry xmas for me, lol.
i watch every new vid, u really learn a little something new everytime. ive been wondering though, is there a way to get world class oblique mobility / strength thru length? or is QL on back extension enough?
QL Extensions are the best way we have found works! Amazing for strength and length!
Great video
Thanks!
Yes!
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Turning 45 soon so this is perfect! One question: why do you stretch after the sled, not before?
Sled is our warm-up! Stretching and mobility also becomes easier as muscles are warm!
@@TheKneesovertoesguyyup
I’ve use my sled 3-4x per week and it’s definitely a workout in itself. Sometimes the toddler takes a ride too.
That is incredible! Good for you!
Things I can do at my apartment gym:
5:12 calf stretch (30 seconds)
9:05 reverse squat (15-20 reps)
13:45 incline pigeon pose (30 seconds)
19:30 pushups (10-20 reps)
25:31 external rotation (12 reps)
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Especially the sled with the rounded lower bar. What brand is it please.
This is an ATG prototype we have and we will keep an eye out for when it’s available on our website for sale!
I am excited to finally see a video that is similar to the atg for life book that I bought. I wish a gym membership was doable for me right now but it’s not. Would a weight vest while walking backwards outside be comparable or is that weight going to be in the wrong place?
Ben has said several times that walking backwards is already very beneficial. Do not be discouraged and go walking! You got this.
Weight vest can work great and a good way to add load more than just backwards walking!
Thank you so much
You're welcome
Best wishes for your mother. She looks amazing and inspiring. I'm in my 25 I play cricket. Lot of jumping and diving on the ground is involved. Can you guide me how can I warmup with sled before my workout? Rep range and rest period . Ill be very thankful to you.
Thank you so much for the message! 50 yards forward/backward sled can be a great start to warmup before training. This is how we use it in the Sled Class demonstrated here!
@@TheKneesovertoesguy I'm so thankful to you that you replied. I have difficulty understanding at once sorry for that 🙂. I just wanted to know how many times forward and backward and how much rest ? ❤️
HEYYYYY!! GO MAMA KNEES!! It's London from the program and the app!!
Amazing! Thanks for the support London!
With accessibility as your mission, can you please caption these videos? My Deaf parents desperately need access to this material - Celia reminds me so much of my own mother. This video released on her birthday and I got her an ATG membership - I’m taking this as a sign from the universe. I will interpret the videos into sign language for her in the meantime but PLEASE subtitle this video if at all possible.
Hi Cameron, Celia here. Thank you so much for getting your mother an ATG membership. We look forward to coaching her! I just learned that CZcams has an automatic caption tool that you can use so that the video is captioned for your parents. It's at the lower right-hand side of the video - look for the "CC" for subtitles, closed caption. Try it and see if this meets the needs of your parents. Warm regards to your family.
Hi Cameron! On my Instagram posts I use captions all the time, so that can be another source that helps + on CZcams you can find the caption feature noted "CC" at the bottom of the screen. Hope this helps!
Awesome
Thanks!
Is this your warmup done prior to a dedicated strength workout or is this a workout by itself and if so does it serve as your ‘lower’ boy day? How many times a week, etc. in the process of recovery from a knee surgery and I’m picking up what you’re putting down!
There is no wrong way to go about this program. Can be used as a warm-up or standalone. If you want to try out Sled Class it is on the ATG app (atgonlinecoaching.com). All laid out there for you! Covers a full body flow!
Very encouraging thanks Ben... So if the athlete or other client at the gym is recovering within 12 hours, he can also go for backward treadmill again after 12 hours (strictly if fully recovered from. the earlier session) ?
And will this actually speed up the improvements in the joint-muscle ability ?if the athlete or other client at the gym is recovering within 12 hours, he can also go for backward treadmill again after 12 hours (strictly if fully recovered from. the earlier session) ?
And will this actually speed up the improvements in the joint-muscle ability ?
Absolutely! Reverse sled or treadmill has a very quick recovery process and can be performed more frequently. Under the assumption they are training at a safe and pain-free level! More is not always better, I would first start with 5-10 minutes a day of reverse sled or treadmill and see if there are improvements over a course of time.
Love this!! I'm right behind you girlfriend 💓💓 The new 60's Rock! Lol
Amazing! Way to work and keep us posted!
This looks great.
How about using a sled outside? On gravel? On grass? On asphalt? How about pushing/pulling something on wheels?
Can definitely do this! My mom uses a Tank Sled which uses wheels! Good option!
@@TheKneesovertoesguy Thanks!
Great content. Been an advocate for sled and backwards walking for decades. Who makes that sled? That configuration with low push and rail is HIGHLY efficient. Where can I find it?!
Thank you so much! This is an ATG prototype we have and we will keep an eye out for when it’s available on our website for sale!
I’ve seen it at the local gym with a slightly different low push, so there are variations out there
Thank you for the reverse squat exercise and making the strap available! I have a question on pulley ratios for cable machines. The one in the ATG gym seems to be 4:1, that is for every four feet of cable pulled the stack moves one foot. Is this the preferred ratio perhaps for high speed work? Or would a cable machine with 3:1 ratio be adequate?
Whichever option you have available works and it isn't something you should stress about when doing the reverse squat.
@@TheKneesovertoesguy Thanks, I that helps a lot. My Bodycraft 3:1 machine has two stacks and is plate loaded. It's nice that I don't have to go hunt for something else.
The only issue I see with the couch stretch pads is the bottom pad being too high which positions your knee too high which shortens the stretch you’re looking for in the hip flexor. Lengthening your knee position away from your hip should allow you to elongate the hip flexor to stretch it better. Great idea to begin with but just wanted to share that observation so that ATG continues to progress as much as it has!
That is a good observation! We like the thick padding because for a lot of people with knee issues, too thin of a mat could cause knee discomfort on the working leg.
Wow Amazing. 69 years young. I'm going to have to start pushing and pulling sleds 💪
You got this!
How often should I train my hip flexors? I do reverse squat with a band and the L sit thing with the pull up bar each 15-20 reps 4 sets and I don’t know how often I should do it. Thanks for all the help :)
1-3x a week works great!
@@TheKneesovertoesguy Thank you!
cant wait for my atg treadmill
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Is there a way to prevent achilles tendon ruptures with these? Even at a much older age or if someone goes for a max attempt at a short distance? Thank you
The Seated or KOT Calf Raise is a gem for achilles protection! Everyone is different and can't guarantee results, but have found this can work wonders! Watch this video: czcams.com/video/pqJXaZYBDpU/video.html&ab_channel=TheKneesovertoesguy
Ben split squats are equally beneficial for knees muscles? Because my sis has pain beneath knee muscle?
Split squat is a gem for knee extension and improving knee ability! Would also focus on the tibialis raise and reverse sled!
Great video, I’m 65, with arthritis in both my knees, so I’m going to try this, how many yards do you recommend on the sled push and pulls,up and back?
200 yards total works great or for 5-10 minutes. What we use at our gym and has helped thousands find their entry point to knee health!
Mom rules!!!
Appreciate your support!
Keep going,,, ❤❤
🙏🫡
Hi there Ben, is it ok to do 30-45 minute sessions on the backward treadmill ?
Plus can the backward treadmill be done daily ? Thanks
Daily for sure! I like 5-10 minutes a day. As long as you are recovering alright and working at a comfortable level you can go longer!
Theres so many workouts and videos I never know where to begin. Overwhelm. I'm 25, and suffer from knee pain when sitting down cross legged or getting up off the floor. I'm also pretty sure I have weak hips and all the other issues from a desk job.
I consider myself active. I do 10k runs a couple times a week, and weight-lift at the gym 3-5 times a week. If I wanted to dedicate myself to one workout daily for a week or month - would you recommend this one?
This can be an excellent start for lower body longevity and helping address knee pain! I also have a Knee Ability Zero Program. Likely more knee success stories than any other program and address hip ability which could be the factor causing your knee pain! Would love to coach you through it (atgonlinecoaching.com)
You're doing plenty as it is,if you lift that much and are still weak,you are doing something very weird in the gym.Sitting at a desk the rest of the time cannot make anyone weak.Get a few sessions with a personal trainer to educate yourself and then go by yourself,theres nothing complex about it,adherence over time is the key.