Thank you Ben, your program as been as a life changer. Just trying to help more people learn about your programs and philosophy 💪🏼🏋️‍♀️

Thanks for the Nordic curl tip! I will try that setup

I'm gonna make a slant board, and use KZfaq to 'steal' the exercise. As best I can. Thanks for posting 👍

Kinda but not exactly. Muscle pain is okay but is also a waste of time. If your muscles are sore they are under developed or overtrained. We train the CNS for strength. If you focus on muscles your are certainly off track and will develop much slower.

Your welcome, I hope this helped you in any way. Plus it’s nice to record my progress for my own motivation 💪🏼

Good luck @Eric Lancaster ! If you need anything feel free to ask

Hey Eric how have you been? How’s dense going for you?

I have to try that when I’m strong enough lol just raising my knee above parallel is hard enough right now.

No problem always glad to help. Good luck your going to see a lot of progress in this program. I will let you know some of the exercises are a little harder to progress or add weight to even 5 pounds or 1” increase will make the biggest difference. Let me know how it is going soon.

Thank you Thiago! Appreciate the support, good luck to you and your journey.

Yes! I’m so happy for you. I made that mistake and had to wait 2 weeks to get mine. My father n law build it for me.

@@jmend2223 I’m done Zero this Friday and my slantboard still isn’t here 😅

Damn that’s a long time for shipping. Hope you get it soon. Keep doing zero til it does

Where did you get your slantboard from?

@@brendan9340 Mr1nF1n1t1 or something like that.

Yeah, I want to start doing that at the gym. Thank you for this! Great way to progress. I appreciate the tip!

Thank you Rojman! Glad you enjoined it more on the way.

O l km pj. J

Thank you so much. It’s been tough somethings. But my knees and back feel amazing!

Appreciate it Mustapha! No problem, if you need anything feel free to ask.

Thank you for that. I’m a big supporter of weighted stretching will have to try this next times. Yeah I mean garages don’t have to look pretty. Unless you have a fully stocked gym in there lol

I understand. The mandates should be going away soon as well. I have a slant board and steps (both made by hand), bench I ordered on Amazon ($139), the most expensive thing is the adjustable dumbbells (power blocks $800). I recommend getting iron master or a dumbbell looking one so you can use the monkey foot to do the exercises in dense like leg raises, and hamstring curls. Let me know if this works for you.

Don't wear a mask, I never do and since I'm a bigger guy than them they don't say anything

8 months later and these ridiculous mandates are still here. 😞

@@thatstheguy07 Two weeks to flatten the curve!

@@thatguygreg lol. Fucking madness.

Thank you @ProfessorX appreciate the feedback!

Sorry yes, the first is the first week the second is week 2-3 and the last is week 4-5. They all weren’t filmed on the same day. I did go through the zero program before just so you know. Hope this helps

@@jmend2223 how long did you spend on zero?

Thanks mateusz, I’m still learning the exercise. Thank you for the tips

Thank you Steve!

@SkipinlLA Thank you glad you enjoyed it. Let me know if you need anything!

Thank you! What exercise is this tip for?

For the atg split squat , hahaha sorry I forgot to say it

No problem, thank you for the tip!

Thank you Matt

Yes, I would. There are some many little details and my coach is great! To be honest you can do it for a month learn what you need to do and cancel. I have been on the program for about 16-18 weeks. If you want a more in-depth review I have a whole video on zero the first program. If you have a no knee pain, I l believe you can start right away with dense

Congrats, keep it up the things you do (strength and the mobility) in zero will carry over great to dense. 💪🏼💪🏼

Yes it is. Sorry no I had it built by my father-n-law lol. There is a website named the slant board guy. Ben uses all of his products from what I believe.

@Thiago that is the goal to increase weight and get stronger. Sorry it took me forever to reply I didn’t see this. He’s day 1 lower hamstring curls 4x20 single leg calf raises 4x20 and weighted leg raises 4x20 atg squat 10x10 seated good morning 3x20 in 5 minutes Day 2 reverse step up 5x5 Nordic hamstring curls 5x5 reverse Nordic 3x6-10 Day 3 tibialis raises and FHL calf raises 1x100 in 5 minutes atg split squat 5x5. If you need help with exercises he puts them all on his channel.

@@jmend2223 thank you my friend! I am using some weight, i Will try to improve little by little! Amen!

Yes, I will be doing that soon. Thank you for the support!

it's monthly, I originally got it just to get the info then immediately quit but so far I actually think the coaching on your form and being able to send questions is pretty valuable

Thanks! Monthly is fair. I just didn’t want to get locked into a year and use it for two weeks.😂 Keep up the great work.

Thank you! @jiraiya23

Honestly it’s awkward but pretending your doing the kot squat for half a second then squat down. Hope this helps

When you bend the knees, allow your shoulders and head to move back a little too maintain center of gravity. You should be able to start descending this way. After you go down a little bit you will have to bend the hips and be aware the balance is a little awkward at first.

That is just a box with the stuff on top of a skateboard (I forgot what it’s called)

I tried the standing version but the 45 degree bench is so much better. All you do is add weight when you can do 12 on each side with good form

Wait til dense the progressions will make sense. Talk to your coach and see if you can already start dense. Be careful, your back will start feeling so great you might forget about your back injury!!😁

Thank you for checking on me, I really appreciate it. After a year of zero and dense I took a break to get into more athletic training with PJF performance. The knees are feeling great and I’m running, sprinting,jumping playing basketball with a little knee soreness but that’s is only every once in a while 99.9% better then before. How are you doing?

@@jmend2223 I’m about to start my first week of dense. What’s PJF performance? Also I thought that Kneesovertoes standards helped a lot with athletic performance

@@noahchriss8158 they do but it’s more about being able to do more athletic things, yes getting stronger always helps with athleticism but training with jumping, running, explosive movement are always more specific to athleticism. I could train this way without atg, I’ll get back on atg after a couple months of this.

@@jmend2223 what pjf program did you transition into after atg? Did you have any pain during transition?

Sorry I can’t exactly say, if your feeling pain in your hips when doing the exercise. I would get it checked. If it’s unstable I did use the wall something when my balance wasn’t the best. Ben believes the VMO muscle also helps balance so that could be a weakness as well.

Thanks Tony. The order is zero dense then standards but if you don’t have knee pain they would probably start you with dense all you have to do is ask your coach.

I do it every day, he has it upper and lower days for about 45 minutes of workouts or you can do Fullbody (combining both days into one) for 3x week for around 1:30-1:45 hours per workout. I choose the less time easier for me and the sets vary from 3,5,10 sets. For example the step downs, the split squats and the Atg squat are 5-10 sets at least 3 if your busy. Nordics are 5 sets of 5 3 if your busy. The seated good morning are 40 reps under 5 minutes, can take as many breaks as you need. Leg raises are 3 sets of 15-20. And the Jefferson curls are 3 sets of 10. There are more exercises I just didn’t record all of them. I will have more in the future.

It was made, I’m not handy at all lol. So my father in law made both of them.

Yes the higher your foot is the less Bodyweight you up on it. So when you work your way from ex. 12” the. 10” box or step there is going to be more weight shifted on the front foot. Does that make sense?

I just do ROKP. If I need to I warm up I do the regressions of the first exercise

I just bring my slant board to work when I need it. I’m a personal trainer so sometimes I have a break between clients or I have a busy day and I’ll do the workout at home. But if you want to do the workouts at a gym all you need is the slant board every gym usually has the steps or boxes you need. Hope this helps

@@jmend2223 thank you. i visited a few gyms to see if they had an s-force Matrix. I also asked if they had any personal trainers that tauht or coached this method...went to 3 and none knew who he was. Are u thinking of teaching the exerciese etc as something u teach? I have tall flabby male 20 something who walks alot but can't do 5 pushups and no chance of his torso and thighs flat...I want him to do it with me direct from the website and we go halves in cost.

@Nikita Webber I’m sorry I don’t understand what you mean. After you said there were no trainers that knew the system available in your area.

@@jmend2223 thank you. Im thinking of doing the course with my flat mate but he also wants to join a gym, im not that happy with my gym. Im wondering if teaching the system becoming a trend for PTs as we would prefer a local PT teaching us over doing it online. If u were becoming cirtified maybe other PTs are too.

Oh okay, yeah there are some trainers learning from them. I think you contact the atg mentor on Instagram he might have an answer if someone is available near you.

The reverse step ups are 10x10 set on one side every minute Split squat was 5x5 set on both sides every minute Atg squats 10x10 set every minute Nordic hamstring curls 5x5 set every minute Seated good mornings 40 reps with 5 minutes Single leg raises 3x20 Jefferson curl 3x10 Hope this helps, let me know if you need anything else!

No I had my father n law build it. But if you can’t (like me). The slant board guy is a great choice.

@@jmend2223 i see thanks for the reply

Your welcome. If you need anything else let me know.

@@jmend2223 how is your knee now? Do you feel pain when u touch the tendon under the knee cap?

@@Chavanun555 pain is gone, after leg workouts or playing a few games of basketball. Now I’m finishing up dense to be even more protected and athletic

3 x10 for the Jefferson curls and 40 reps in 5 minutes for the seated good mornings

@@jmend2223 thank you

Your welcome, do you need anything else?

@@jmend2223 not for now! Thank you

No problem, good luck on your knee journey!

It’s a 5x week program

@@jmend2223 of the same exercises

@@bigwilfybear5894 no I didn’t record every workout but each exercise you saw I would only do 1x week with upper body 2 days out of the week.

@@bigwilfybear5894 I’m comfortable giving out his program for zero because he basically gives it out him self. With dense that is his program. I recommend you try it out should still be under $30 for the first month.

Yeah I understand they look simple but for me I couldn’t do atg split squats on a box without knee pain. The seated good morning is something else I’d highly recommend looking for into it.

@@jmend2223 It was when I put the EZ curl bar on my upper back and did it standing,never again. Deadlifts never again.

Thanks Dan!