0:00 couch stretch (60 seconds) 3:31 elephant stretch (20 reps) 4:40 90/90 stretch (20 reps) 6:46 inner thigh stretch (20 reps) (1-2 rounds)

After 2 years of atg following a torn ACL and meniscus I finally achieved my splits again while being stronger than ever. Thanks for everything Ben

This dude is always like halfway out of breath explaining every workout and I love it. You can tell you’re working hard Ben. Thanks for everything you do.

I snowboard 100+ days a year and have had knee pain since 2019. I started taking your stuff serious at the start of the new year and my knees are already exponetially better. I can ride all day long with out pain or worring about injury. Just wanted to say thanks man. life has been better for me since I found your channel.

Brother I can’t even begin to tell you what your program has done for me! I’ve been effing miserable for 2 1/2 years with a high hamstring tendonopathy, piriformis issues, knee pain and immobility. After 6 weeks now I feel better than I have in 20 years! I suspect in another 6 weeks I’ll be healed up! Thank you so much!

Small thing you said at 4:51 that I think is important. You said, "I'm trying to think with the muscles here." Thinking with muscles strikes me as so important! It's all our body, and fostering that mind-body connection really tells us what needs work, & prevents us from overtraining. Thanks as always!

I wish that I had learned some of this 35 years ago. For years, YEARS, I had problems with my lower legs, (recurring shin splints?), and later my knees. Following the book, my recovery started day 1. It's been unbelievable. Thank you, Ben.

The amount of free knowledge and info you've provided is insane. I was dealing with tendonitis in my patella tendon for over a year. Implementing some of the exercises you preach helped me finally be pain free.

you make the elephant walk look so easy, love ATG program. Fixs my knee problems in no time, continuing to build my strength all around, thanks for all you do.

Love love love how accessible and simple this is. Super easy to share with loved ones who aren't training fiends. Thank you

You have my subscription. I'm a Physical therapist and I use a lot of these principles with my patients. I love the exercise progression and modifications that you use. I advocate for my patients to spend 15 minutes stretching every day.

I know I’m still fairly new to this channel, but I am looking forward to your content in 2024. Thanks again Knees over toes

the need to reciprocate for this amazing free content is on a high level rn

The value this channel provides is exceptional.

You are such a phenomenal, amazing human being! Thank you for sharing all of these techniques with the world! 💪🏽🙏💜🔥💯

Thank you, Ben 🙏🙏 Wishing you and your family a phenomenal 2024!!!!

This is so valuable and simple. Thank you. Two rounds per week can be included even in the most demanding workout plans

Absolutely love your stuff and everything you do, not only for the knees but also for the rest of the body. As someone who can't even do the split squat holds with assistance and leg raised whilst standing and instead has to do a kneeling version with about 10 cm's gap between bent knee and knee on the ground for minimal pressure, and as I assume others might have the same issue, it would be cool to see a video of the ultimate regressions for knee exercises and then some slow progressions.

been doing atg for 2 yrs and when split squats finally progressed to ground level with slightly elevated heal with some waits, my right knee started to make a pop sound at the MCL area. It doesn’t hurt but extremely annoying especially that I have never had any knee problems what so ever. I have had strong knees all my life never had any injuries. If anyone is kind and well informed to shed some light on this matter I greatly appreciate it. I haven’t stopped doing split sqts completely; I am using a heavy resistance band to assist at the bottom of the movement and so far so good. I then tested my knee without any assistance with just my body weight and there’s a slight improvement.

Hi Ben , love these videos it keeps me motivated after watching them.I just received my slant board and Tina bar so I’m taking things slowly and hopefully see some results in 12 months time,thanks again for your videos. Have a healthy 2024

Thank you. This is the kind of stuff I'm happy to find. My current goals are press handstand and V-sit. I definitely need more core strength but I also lack the flexibility for the V-sit. I usually do stretching and strength training in a context without any machinery. I have a wall and that's about it. By the way for training methods with similar emphasis on mobility and range of motion and strength in the full range of motion I recommend Lee Weiland. Lot of overlap. I've adopted the goals they use with their students. Press handstand and V-sit to start with and after that the basic breakdancing moves like "air flare". I like it more to work towards skills like that instead of training strength and flexibility in a vacuum. If you master these kinds of skills you'll not only have gained functional strength and flexibility but also balance and coordination etc. I find your channel an excellent resource and you strike me as probably the most well-intentioned genuinely good-willed wholesome fitness guy I've seen on youtube. By the way I recommend you set up bitcoin and bitcoin lightning and check out what is called the "value for value" business model.

It's really cool to see your focus continue to sharpen (i.e. standards, pillars, benchmarks etc.) such that Universal principles/measures of fitness can be attained evermore effectively/efficiently! 👏 As seen here, just four flexibility exercises complete with progressions to create relatively elite mobility. Wow. In other words, even though your journey took "6 ways to Sunday," you have created a program and system that fast-tracks exceptional athleticism for the rest of us. Thank You as always, Ben! 🙏🙌

Dude you are amazing. Thank you.

I love your videos and program!

Multiple surgeries from hockey injuries in my teens, another at 30 from skateboarding, now taking your stuff serious, every day, and feeling a lot better. Even feel some mobility I thought was completely gone, turns out it was just weakness and it's coming back more and more.

Thank You ! I love your content it’s helped me tremendously ❤

Thanks for all you do Ben.

Ben is for the people ❤

Once again thanks for sharing all these gems!

I really like hearing your thoughts on each exercise and the body position and muscle activation cues.

Showing this all, helps a ton! Knee pain in my left knee. Think from not stretching so I’ll be doing this from now on…

I like these pairings here. To the point as always.

Do one for upperbody, great content, I do it everyday.

Remarkable stuff! Thanks a lot!

Amazing, was just looking for this

These are great! I've been working on my mobility for a few months now but it's been slow progress(I'm 58 but in very good shape). My main issue is that my knees have been so badly injured thru the years(my right knee doesn't even look like a knee anymore) that my heel can't touch my butt, I can get a bit past 90 degrees on knee bends but that's it for now at least. Thanks for these videos!

You’re a genius bro

Ben thank you for the couch stretch demo! I had been doing these standing. I would balance (not very well) on one leg and pull the other one up behind me.

Love your content brother! I do a couple of extra things on the couch stretch you might find of value (or not but hey). 1) I'll push against the wall or cushion with my toes especially my big toe, so rather than fold the foot under I'll flex it against the prop behind and push against it for the first minute then fold it under like you demonstrate here. 2) During the stretch I'll rotate sideways with my upper body as far as I can in both directions and hold. Gets into some deep lateral muscles and tendons. Hope that adds something for people here. Thanks as always.

Thank you sir. This has been very helpful. No gym. Just get it done.

Yes it helps. I was just trying to learn the couch stretch!

this is exactly what i needed. tysm

Thanks for everything 🫡💪🏼🤗💚

Excellent video ❤

I do ATG as my warm up then keep my main strength component shorter eg 6 sets. I’m a lifetime trainer and at 56 this works well. It keeps everything moving correctly and I’m still able to push myself.

Ive been struggling to create a good routine for my mom who almost refuse to move because i have made it too complicated, which is now very clear. Absolute straight to good stuff program. Ill start soing this with her next for sure.

My coach sent me this video to help with my knee pain. Just started today. Hoping for some relief.

Thank you for making this

Hello mr. Patrick, love what you are doing and what you represent. I have seen in earlier videos a few exercises for wrist pronation and supination. I was wondering if you do/ever did isolation work for internal tibial rotation? Keep up the good work!

Great vid once again! Something I would like to see is how you would plan doing (some of) these 20 standards in a one or two week program, stretching and strengthening on the same day? Your vision on when to take your time to rest and recover and when to do a lot and some sort of ratio between those? Focus on maybe 5 of the standards per period or try to work on almost all 20 in the same period? Even maintaining all 20 standards is quite hard to plan in one period, let alone progressing on some of these exercises while trying to maintain the other capabilities. I'm really curious about your vision on these aspects.

I have No ACL...but Thanks ur ATG i can ski rideing🙌 this is amazing 🤝

I watch this video every morning

Can't wait to try these.

Thank you

I really appreciate the schoolbus and fire trucks in the background. Really makes it feel like I'm getting a personal trainer in my own home.

amazing stuff.

Simple, Easy and Effective

Atg split squat + wide leg founder routine from 12 min foundation training on youtube(last 5 minof the vid) is pure gold

Just what I needed

You got my subscription. Mobility is something thats far to neglected in peoples fitness. I've noticed peoples hips and shoulders are usually what they end up having major issues with later in life so i think its really important to take care of them while you still can with excerise and stretching.

Great info. It would be nice if you did a 2nd video but focused on upper body. As a side sleeper i have to get my arms and chest spread back out each morning using my own techniques.

Thank you man

Great stuff! Would you consider doing an upper body version of this?

thank you i needed this

Hello, i ran last year quite a lot, 5 marathons, and then i got problem with my left knee and now with right knee, so my condition went from very well to nearly nothing. Because i cant run because i got so much pain in my knees, but now i am traing to do these exercises. I started few days ago and lets see what happens. 😀 i also tried to go up and down the stairs, backwards, and after like 5 minutes i felt a pump in my knees and legs. Thanks for the exercises!

Thanks a lot for the amazing content! 🎉😊 How many times a week would you recommend doing this? How often should you do strength through length exercises like Romanian Deadlift, ATG split squats, Cossack squats and such? I play football three times a week and want to stay mobile and strong without burning my body out. 😊

Ben, love the content and everything you do!! I am struggling a bit with the equipment I have to do ROKP stuff with enough resistance. What are your thoughts on doing backwards walking on a treadmill but having it on at the minimum 0.5mph speed, inclined to max (12%), and then pushing the belt with my feet so it moves faster than 0.5mph rather than doing it with the treadmill totally off? I work out at home and have a pretty decent setup (rack, barbell, plates, dual height-adjustable functional trainer, smith machine, dumbbells, bench, slant board, dip belt, and treadmill) but don't have access to a sled and I'm feeling pretty stuck trying to address my knee pain. I tried just walking backwards with it inclined and turned on at normal speeds but just don't feel much in the quads. I know you recommend turning it off but the user manual for my model specifically says not to do this. When I instead do it at the minimum speed and really focus on pushing the belt faster I do get a nice burn/pump in the quads and I'm hoping this will remove any damaging effects to the treadmill just not sure. Do you have any insight if this is less likely to cause damage to the machine/motor? Should I also be using my arms as support to remove as much as my body weight as possible so my legs have to work harder to push the belt without the weight of my body helping?

I’ve found a chair works nicely for the couch stretch. I work an office job and use my desk chair (it doesn’t have wheels) Might be tricky with wheels 😂

I’ve been so focused on building strength and muscle which I have done amazing but now a days it’s so hard for me to think of a part of my body that isn’t tight. I’m definitely gonna need to start this

Thank you!

You have any favorite exercise for internal hip mobility beyond 90/90? Most internal rotation exercise stresses my knee. I like the way you pin the knee for external rotation mobility.

The World Needs More ATG Flexibility in Everyday Gyms!

1 year ago I was walking with knee braces, sleeve supports and splints. My knee joints also sounded like a creaky door hinge going up the stairs. After doing ATG exercises consistently, I’m running 5 miles every other day without anything. No more knee problems-they’re bulletproof.

Recently discovered your stuff and working on fixing my knees so I can get back to my passion: soccer. I was wondering if I got a broken treadmill if that would work for doing the backwards walk. Just trying to not get in trouble at my gym. 😂

Hey man Love the video!! I just have one question, where can I encorporate this in? Is it in my workouts, like, after doing a leg exercise, before or after the workout, anytime during the day?

the goat

I’m a believer!

THANKYOU👣🦋

Amazing as always! Just a quick question for anyone that knows, how wide should you stand on the inner thigh stretch? And the goal is to go up and down 20 reps? Thanks 🙏

When I join as a member i can access all programs on the app? I don't need to buy individually? If not that is incredible!

One thing that’s incredible to me is u can do all these things cold without stretching

@Kneesovertoesguy exercise and training doctrine have significantly improved my quality of life!! I have over 100 Army Airborne Static Line Parachute jumps and like many paratroopers my knees and back took a beating! The military needs to incorporate this doctrine - military readiness and overall health of the force would significantly improve!!! Thank you @kneesovertoesguy !!!!!

Which exercises specifically made you able to do front and middle splits?

I recently preordered the version 2 of the uncivilized sneaker. Any plans on smaller sizes? My kids are playing basketball, and I’d love for them to be able to avoid all the foot issues I grew up with.

Ben, is there any drawback in performing the couch stretch lying on the back on the floor? That is, trying to get the hips, back an shoulders as close as possible to the floor instead of a vertical wall.

I've been working up to the ATG split squat for a while and trying to incorporate other ATG stretches a few times a week. Do you have a recommended schedule per week? Is frequency dependent on the individual, or like strength training, should I incorporate rest days? Now that I'm familiar with many of the stretches, daily mobility exercises have become addictive and so helpful. However, some exercises, like the ATG split squat (especially weighted) seem to need a rest day here and there.

I do the hurdler stretch squeezing the glute to push the hip forward and stretch the hip flexors. Is that different from the couch stretch?

Hi Ben with the couch stretch wouldnt a Reverse Nordic do the samething + more?

Could you do a video on wrists and elbows please.

What's the progression for the couch stretch? Impossible to get into that position for me 😢

I have really bad posterior shin splints. Is there anything i can do to get rid of and/or prevent them?

How much time do you personally spend each day training/working on mobility?

I haven't had my acl and mcl tear fixed yet. Have you worked out with anyone with knee ligament injuries? Are there exercises that you can recommend to improve stability?

For the elephant walk and inner thigh stretch, is the goal to have the spine in a neutral position? Or is a little rounding okay?

What are the best exercises to heal torn ACL? Thank you.

I feel the last stretch in the hamstring. Am I supposed to feel it there or in the inner thigh?

How do you do the couch stretch without the thick mats? He mentioned the pillow on the floor, but where am I placing my back leg?

its normal to feel extremely relaxed after strechting? i think that static stretch is the cure to insomnia?

I have had a disc herniation for 6 months with sciatica pain down the right leg, which has reduced my mobility significantly. Do you have any programs or protocols for dealing with this?

My hamstring instantly cramps when I try the couch stretch , even when I rotate into it like you show. Any thoughts?