0:40 Starting from the big toe . 1:20 slant board for tight calves 1:35 calves raises 3 sets of 20 2:42 hamstring stretch on slant board. 3:30 90 90 position . ISO hold 3:48 harder version 5:10 butterfly stretch . Hands or dumbbell 5:47 couch stretch 10-15 sec 8:16 split squat ( start elevated and assisted. 11:30 external rotator 13:13 cross bench 14:27 trap 3 raise. 15:42 Powell raise less than 5% body wait 16:41 band bull apart x20

Ben, no one would blame you if you monetized this channel. With the hard work you put in you deserve your pay day 💰

Lower Body Mobility Routine 1. BIG TOE: 0:35 lean forward(easier) or lean back to make it harder x60s 2. CALVES: 1:19 lock out knees. flex your tibialis (optional calf raises) x60s 3. HAMSTRING: 2:20 quads flexed and touch the floor x20 4 HIPS:A. 3:30 hip 90-90 external x20(or pigeon stretch as shown kzfaq.info/get/bejne/atSYqKWrp9C7qoU.html) B. 4:30 hip internal rotation x20 5. BUTTERFLY: 5:18 groin strength stretch through from x20 6. COUCH: 5:57 glutes & chest back to wall(focus quads) for 10-15s and go forward(hip flexors) x60s (optional) 7. atg split squat 8:27 8. standing groin stretch as shown kzfaq.info/get/bejne/atSYqKWrp9C7qoU.html 9. oblique stretch (quadratus lumborum) as shown kzfaq.info/get/bejne/atSYqKWrp9C7qoU.html (1-3 ROUNDS) NOTE: 7:10 "own" the position to feel strong, try to actively flex rather than ripping against yourself to stretch Shoulder Mobility Routine 1. ROTATOR CUFF: 11:25 db external shoulder rotations x20 2. LATS: 13:15 db bench pullover. drop your hips at top x20 (or thoracic extensions as shown kzfaq.info/get/bejne/irl5ld2XyNTaj2w.html) 3. TRAP-3: 14:27db y-raise x20 (or floor y-raise as shown kzfaq.info/get/bejne/ftt-lrKTvMC2mXk.html) (optional) 4. powell raise: 15:42 use a light weight-5% of bw x20 (or band pull apart as shown 16:49)

I'm 65. I can no longer run across the road to save my life. The orthopod told me at age 45 that I was classic knee replacement candidate --- but that he didn't want to see me until I'm 65. I've begun doing these exercises and resistance stretching and I feel better. I'm not in a hurry to go under the knife and hack saw until I've given this a try for six months. Stay tuned....

The second one (calf stretch) cured my plantar fasciitis. Three times a day for 2 minutes. Lock out the knee.

Had some knee pain, found your channel, started working your routines, no more knee pain. Thank you.

it's crazy that you're still replying to comments man! it really show your passion for the craft and that's really respectable. thanks a lot!

Thank you Ben for putting all this information out there for free 🙏

Amazed by how much value you add to people’s lives all over the world. Been a fan and follower since my ACL tear playing badminton and religiously follow your ATG standards. I find myself even quicker on court now. Can’t thank you enough! Love and support from Mumbai-India! 🙌🏼

Hurt the tendon in my upper hamstring for Second time in 2 months and had bad patellar tendinitis in both knees from basketball. Being 43 years old I started some of your exercises especially the sled pulls, atg split squat and Poliquin/Patrick reverse step up. Played my first game in a month and was balling up guys half my age and am almost dunking again. Minimal knee pain the next day when normally I would be hurting bad. Amazing man

The pullover and trap 3 raise are absolutely life changing! I've had middle back pain (more tension than pain actually) for at least 6 years, which I think was no helped by my hyperkyphosis, at work, after 3-4 hours, staying seated became unsustainable. I had to ask my company for a standing desk and it helped but not as much as I would have liked. After 1 month of doing both exercises, no more middle back pain at work, and it hasn't come back months later (I still do them though), that changed my life! And trust me, I tried lot of things before that, nothing came even close in terms of results

I'm so happy I live in a time where ATG exist. This channel is pure gold, by far the most important on KZfaq. Thank you for sharing your knowledge with the world.

You've done so much for me and my two sons than anything I've ever come across. I've also done some variations to adapt it to what I've got. For example, on the walking backwards - I'm doing it while climbing the stairs backwards. One of the best things for strengthening my knees. I'm loading it up by wearing a 14kg weighted vest. As a 54 yo stroke victim, I'm doing stuff now that I couldn't do when i was 35. Going into my 2nd year of recovery, and I'm physically at 90% of feeling like a 20 yo me. Of course I have to mention that eating real food and daily cold showers are a big part of that too. I'm just so glad I came across you. The effects on my 15 yo son has been tremendous- despite getting hammered a lot of times playing high level football (soccer to you guys) thankfully his body has withstood it and has never gotten injured. You, sir, are a blessing to humanity.

Truly amazing. I went through about a hundred flexibility videos until I found this nugget. It really makes a difference when somebody has gone through the journey by himself.

Watching this video and seeing your enthusiasm always gets me pumped, it puts me in a good mood, and gets me ready to go. I have been lax on my mobility for the past year or so, and this is my wake up call to fix that. Thanks for all you do!

I love that they are communicating about the big toe. It is a foundation of movement through the kinetic chain. The entire mobility of the foot and its planes of movement. Thanks for this video.

I am insanely tight for my age (16). The first one was hard, I will keep building my toe mobility since I run distance 800m to 5K, training-wise about 10 or 15 miles a day without recovery. This video has saved me from injury, thank you!

I'm going to try some of these for shoulders. You're content has vastly improved my life and I'm striding to be pain free in my life now

This is an EXCELLENT stretch and strengthening routine 👌🏿 thank you for posting!!!

Thank you Ben for all you have done for me. Tore my ACL around 10 years ago (I'm 37 now), and never left playings sports but injuries and fear of pushing too hard haunted me. I started doing the ATG exercises 2 years ago and now I feel as bouncy as in my 20s (playing volleyball), and with no fear of getting injured. Not only that but you also inspire us with your work and life ethic. Blessings to you sir and hugs from a follower from Chile!

I don't think people are going to mind if you start getting Ad Money. Your content is great and your competitors have Ads--- If they didn't have Ads, I'd see why you might not want to as well. Do what's best for you! Thank you for starting this strength throughout length concept that is moving like wildfire through the fitness industry. I really think you were the first major domino of that and it's helping a lot of people.

Hey Ben! Last summer I had my second acl surgery in my life and I found out about you and your knees over toes concept! Bought knee ability zero and ATG for life and been working all of my lower body through ATG since! It’s been a Godsend! Thank you bro for the help and the motivation!

Blessed are we all to have someone share this wonderful information in an articulate and enthusiastic way. Keep Shining Ben ⭐️

Thanks to Dr Eric Berg I found you! I’m still trying to see about beginners after a knee injury. I’m starting with walking backwards and love it already. Thank you!!

Love the quote “what movement can you own”. Progression of flexibility of the body starts with the mind. I’m obsessed and slowly doing all ATG exercises. 🙏 for facilitating my pain free mobility and life. 🙇🏻‍♂️ Turning 55 in a few weeks and am a boulderer, noob downhill skateboarder and amateur natural bodybuilder who works as safety & risk construction professional.

No words for how comprehensive, training friendly, and well thought out the content in the video and knowledge shared is!!! Absolutely love the stuff and have personally seen great improvements in my own mobility and flexibility since starting to follow these routines, so thanks :D

Man I’m so glad I came across this channel. I had knee surgery due to a torn meniscus in 2019. I need all of this! You definitely have a new subscriber

Wow this is exactly what I’ve been looking for as a volleyball player. Always been a fan keep it up Ben!

Thank you guy’s for this stuff❤, i feel blessed and it warms my heart that people like you(Team ATG) take the time to make this kind of content to help others and don’t hide it behind a huge paywall. Keep doing what your guys are doing, Great Work💪🏾

All your movements are so good. Huge help to me. Thank you !

These excersizes are something else. I have some experience working out but there are a lot of new movements here. My body is making all sorts of noises not being used to this. When you get the stretch right you really feel it working. Great stuff! Thank you.

Absolutely fantastic video!! Wow!! Just started following a couple of months ago.... I suffer from bad knees, plantar fascitis and scapular winging on my left side*... This was a full workout video since I started following it literally kept me busy the entire gym session tonight!! Thank you all!! I am super excited to get myself physically back to a better place and super thankful!! Thank you @Kneesovertoesguy and TEAM🙏🏻💯😎💪🏻

Thank you so much for the amazing content! As a PT student I am always left feeling inspired after watching your videos.

I've been studying martial arts for over 50 years you guys are awesome appreciate your work so much! true inspiration I salute you👍🏿👍🏿👍🏿

Solid clip as always! Thanks for the effort you guys put in to deliver these clips :)

I started Brazilian Jiu Jitsu at 17 and was incredibly tight. I worked on my flexibility but used very traditional stretches. Over time I had many knee ligament sprains and then finally an ACL tear at 28. I’m 32 now and I’ve been doing your program religiously. These exercises have been really beneficial in helping my flexibility and strength. Thank you.

The brench cross/pull over is an amazing exercise, one of my favorite with great benefits, but be very careful about the weight and progression, I disslocated my shoulder very badly a couple years ago doing so.

Great video. Full coverage of all the weak points that can become levers of power, in any sport

Thank you. I have improved my ankle and knee with your advice.

We need more of these videos, please 🙏

The couch stretch is amazing, still hard for me but it helped my lower back pain.

Thank you for everything, and for this in particular. Thank you for having the dedication and discipline to change your life and functional capacity, and for sharing that knowledge so that people you may never meet can do the same.

Once again, another great video. I will share this video with my family. Thanks Ben!

The leaning back during the 90/99 stretch sort of reminded me of the hurdler stretch we used to do back when I was in junior high Yet another one of those exercises we were subsequently told to never do because it was 'bad for us '

I'm a rock climber and was having some impingement in my shoulder when raising arms overhead. These shoulder exercises are amazing for it, and the ATG stuff has been great for improving my dynamic movement. Thanks Ben.

These exercises are awesome. I'm doing them in the gym all the time now. Thanks for sharing with the world!

This video has so much in encapsulated in one perfect series. Thank you Fernando, thank you Ben, thank you Marcel.

Very helpful, your exercises made my squats pain-free ❤️ Can you make a video for wrists as well?

Thank you very much for these great stretches, how often should i do them? Every day? Or every other day?

You guys are just awesome plain and simple! Thank you!

Just love these videos. Your workouts have helped my meniscus tear so much for my BJJ and martial arts training.

38, 5'8 and can still dunk. Not like I used too, but slightly more than a layup hahaha

This video was more valuable than my entire DPT degree.

I love your information. You do such a great job at what you do. I am 67 YOUR STUFF is a must for us older people.

Hi Ben my name is Kathy I'm so glad that you are doing video to help us get better I have a lot of pain in my back and knees I've started your exercise this week and I'm not hurting so bad now I'm going to continue thank you for your help 😊😊😊

How high from the ground is the peak of the slant board that you use in this video?

Bloody freaking fantastic stuff, man! Thank you!

Great group of stretches with many being new to me and all having great pointers!

Legit workout tips. Some of the best I’ve seen on here. Thank you

Thank you very much KOTG. By doing this on my rest days. My strength training and running have improved significantly. All the best to you

I just started watching the videos yesterday. Im so grateful for your sharing this knowledge. My knees and and ankles are so weak for my big body. Ive neglected them for the last time. I started walking backwards in the pool. I can feel the relief already. ❤

This is excellent content. Super useful. Also very authentic. Thanks for putting this out there!

Man uou must be proud you are helping to cure so many people of those injuries and preventing a lot of them too! Gotta work on it myself, ive had long term knee tendonitis myself, which prevents me from twisting or jerking my knees. Cant even play soccer with my nephews before eventually hurting myself, plus now i box and i see the potential dangers of it on my knees.

Thanks. This is absolutely brilliant. You've already fixed my 11 year rotator cuff problem. Hopefully these other routines will cure my MCL injury. Your videos are pure gold.

Now at 1.05 million with no adds! Great videos and great info to make life better!

bruh, am legit insta saving this clip cuz it has so much value and it feels illegal to get these much help for free, thank you so much for your efforts

Excellent video, sets a very good context, very encouraging for people working on their own.

Practical, efficient, effective as always. Thanks guys, bless u all!

Loved this video! How you went step by step was really good. Thanks!

This is amazing content, extremely useful, especially because i haven't been stretching lately. Going back to it now with my newly acquired knowledge!

Best health channel, thank you for your effort and the the big message for the masses about the body. 🙏

I learn so much about the human body with each of your videos. Thanks for all you do.

Thank you so much. I started playing volleyball again after 10 years and I also started badminton, so I had practice up to 4 times a week after almost nothing (due to corona) and wound up with nervewracking pain in my right shoulder. I'll try these and hope for the best, but I'd love to see some more shoulder related content as well :) Again, thank you so much. Keep up the amazing work.

Love that these bros are just chillin' and lovin' life.

This is such a valuable video. I keep coming back soaking up game. Thank you so much.

Incredible video guys. You hit every little thing I have been wondering how to do and integrate into my training to get over a few nagging things. I will keep coming back! 🤘🏾🙌🏾🤘🏾🙌🏾💪🏾

So grateful for this info. This is gold.

This is great stuff, guys! Thank you all!

Awesome!!! Love your content. Bought your book and at 52 I’m WAY better off! Thanks

I haven't started your program yet but I'm looking forward to it. I'm 60 and workout 6 days a week. My strength and stamina r excellent but my golf game is suffering, I had both hips replaced 18 months ago and need more flexibility. Your content is amazing keep up the great work!

This is gold!! Thanks guys!!👏🏾👏🏾👍🏾🙏🏾

Thank you, gentleman. These exercises heal us.

i had a lot of lower back pain for years. Chiropractor said no bulging disc which I had assumed. Tilted pelvis was the prognosis. Went online and tried a lot of different stretching and physical therapy channels. I have a long way to go as far as mobility but the biggest game changer by far has been the your basic main stretch which I do assisted but do every day. The pain is gone. I can't believe it. So I am adding more of what you are showing and gonna continue my mobility journey till I die. Thanks guys its a miracle.

Great content! Continue to plant good seeds and provide amazing value!!

So grateful to you guys. And to mentor Kadour Ziani. Your videos have made my life so much better.

STRAIGHT GOLD. And I’ve used Ben’s ATG program. He’s cracked the code. 💪🏾

It is crazy how amazing this is to see because coming from someone whom has had knee pain for 7 years now since I was 19, it is like watching someone with a superpower 😮🙌 This gives me so much hope 🙏🤟

I love these videos ! ATG programs are sick!!!! Thank you 😊

THANKS SO MUCH DUDE that knee stretch was awesome

This is amazing. I am prone to knee pain and elbow shoulder pain. Thank you so much for this info

Dude your passion is infectious i luv it 🤙🤙

Thanks for keeping it real and personalized "im here to help, ill be in the comments" was a cool thing to say at the end

Just by watching I already feel more flexible, awesome stuff thank you!

Fantastic guys. Great work.

So grateful! Needing this laid out

Actually looks like a great workout routine. Gonna go try this today!

Thank you so much for referring this video to help with plantar fasciitis. I will do them faithfully

Flexibility and strength training go hand in hand. I hit a plateau and had bursitis. This stretching has helped to continue my growth and has relieved my pains and stiffness. Thank you.🙏

Great content, really helpful in resolving my left calf and knee petela pain . Awesome ❤

Awesome exercises, thanks.