ATG Exercise Coaching

Pain behind your knees? Here’s both a short- and long-term roadmap. I teach all I know here for free, and for those who want further help through my ATG Basics program ($19 to $99 a month), and the custom equipment I make for my coaching: ATGonlinecoaching.com @ATGExercise

Go Mama Knees Over Toes!

Quadratus Lumborum: Why I Consider it Basic For The Lower Spine, & How to Train it With or Without Equipment Everything I coach, I teach here for free. For further help with my ATG Basics Program ($19 to $99 a month) and the custom equipment I make for my coaching: atgonlinecoaching.com

Building Glutes While Rehabbing Knees & Lower Back (Upon these basics you can win even easier with anything else you add!) All my knowledge is here for free. For further ATG Basics program help ($19 to $99 a month) and the custom equipment I make for my coaching: atgonlinecoaching.com @ATGExercise

Nana’s mobility secret at age 72 is… EXERCISING GRADIENT SCALES OF BALANCED ABILITIES. “No knees over toes” threw a wrench in the whole system. With that false data now handled, we can proceed to an incredibly simple and effective athletic longevity system! Nana does my ATG Basics List program, working on at least 1 basic ability per day, always at her enjoyable level, stacking wins! I love that I get to teach everything I coach for free on social media, and for those who want more help ($19 to $99 a month) and the custom equipment I make for my coaching: ATGonlinecoaching.com

Gymnasts live the longest of any main sport, so isolated hip flexor strengthening clearly ain’t hurting, and doesn’t have to be complicated! The video shows further context, and options for all levels of ability and equipment access. I love teaching everything I coach for free here on X, and for more help with my ATG Basics program ($19 to $99 a month) and the custom equipment I make for my coaching: atgonlinecoaching.com @ATGExercise

@Jvhnaik 👊🔥

@ATGExercise Sled - the best thing I added in my routine to help my knees

“Sled pulling is one of the greatest things I’ve ever come across.” - Louie Simmons Louie used the sled to rehab a fully torn patellar tendon. 4 years later, he came out of retirement to squat 920lbs at 53 years old. The sled, as a tool for exercise, is more popular than ever, and Louie deserves the credit for that. He's one of the greatest strength coaches of all time and was selfless in his willingness to share his findings. There would be no ATG today without the amazing work of Louie Simmons and @WESTSIDEBARBELL.

My friend @spencerpratt inspired me as a husband and dad many years before his house burned down, and then running for mayor of LA. Politics are not my game: I’ve coached over a thousand group classes and I’ve never trained someone differently based on politics or anything else. But I’ve never had a friend wind up in Spencer’s position, and I believe he will be loyal to Los Angeles. Spencer was one of the first knee success stories shouting me out on social media over 5 years ago, and he’s been an ATG member ever since. From me and Alissa: THANK YOU SPENCER AND @heidimontag, FOR SUPPORTING OUR FAMILY. If you’re in LA, I’m asking you to please look into Spencer Pratt before coming to your decision for mayor. Thank you, Ben

🧵 Hip Rotation Made SIMPLE 3 levels of work have simplified this for me as a coach. Level 1: “NOTHING” - just keep floor sitting here and there, for life (I refuse to believe the body was made wrong. “Mobility problems” = I always find huge deviations from natural BASICS.)

Weekly Nana Edition ❤️, Age 72, DOWNHILL BASICS I’ll keep trying to show my mom’s functions and/or forms once a week for you.🫡 I teach everything I know for FREE here, and I try to find the cheapest ways to apply the data. For further help with my ATG Basics program ($19 to $99 a month) and the custom equipment I make for my coaching: atgonlinecoaching.com @ATGExercise

I tore my ACL, MCL, and meniscus over 25 years ago at age 23 playing soccer. Now I use the exercises in this thread for stronger, pain-free knees:

This Week’s Article: Quick Look Into Nana’s Training Nana (formerly known as “Mom”) is 72 now, and she’s still cookin’! What’s her secret? She eats mostly real food, she has strong purposes in life (someone’s gotta help me with ATG customer service, and teach my wild toddlers how to be civilized!), and she SLOWLY keeps working on the ATG Basics. Eight years ago she was breaking down - hip problems. I took the reins and I’ve been training her ever since. She’s never done long workouts over these eight years.  She has consistently kept working on the basics, in small doses. She does at least ONE ATG basic per day (“ATG Basics List” program in the app), gradually working through the full list. I validate just ONE exercise, with intention, as a workout for her (or anyone, for that matter!). I teach all these basics over and over. The main complaint is that I never shut up about the same stuff, but I assure you I’m still discovering little details and that’s why I keep blabbing! That way, when you follow my content anywhere, you’re not missing anything. And she’s not, either. Conclusion: I’m sorry I haven’t included Nana in my content much lately, but behind the scenes I’m preparing her and Pop (my dad) to live with us soon. Then you’ll see plenty more examples of her exact forms! This topic was on my mind because my wife, Alissa, is due to deliver our third child this week, so I didn’t want to plan a long article and fail you. (I’m writing this early in the week to make sure it’s done). For everyone in my family - and you, too - I’ll keep working to make wins simple. Yours in Solutions, Ben For further ATG Basics help ($19 to $99/mo) and the custom equipment I make for my coaching: atgonlinecoaching.com

ATG Basics: Split Squat Progression This has helped a lot of folks solve difficult long-term knee and lower back problems (as part of a well-rounded program). I share everything I know for free here, and for further ATG Basics program and coaching help ($19 to $99/mo) and the custom equipment I make for my coaching: atgonlinecoaching.com @ATGExercise

The Newborn Dadvice I’d Have Given Myself (& Am Again 😅) Newborn in the house = my #1 job right now is helping my wife get enough sleep. This means my recovery won’t be “optimal” for a while but let’s do a quick thought experiment together: You list the basic abilities you want for your body. You work on at least 1 per day. That counts as a workout! For example, you work a hill, next day you work on hanging or pulling up, next day you work on squatting, next day you work on “just” floor sitting. I’ve been coaching part or full time for the last 15 years and I can confidently tell you: you could build incredible athletic longevity compared to the norm with that crazy patient approach. Now in practice, you’ll find some days you want to do a bit more. And for other lifestyles it may suit you better to do fuller workouts and then have full days off. For either case, I will keep teaching you the progressions I coach and the why behind them. But I wanted make sure you get that: you did SOMETHING? Good, that’s workout. Let’s keep stacking these skills but yes you are on a real path, no matter how little you do per workout. I teach everything I know for free here, and for those who want further ATG Basics help ($19 to 99/month) & the custom equipment I make for my coaching: atgonlinecoaching.com

@thecureforblur @thelawshorts @CoachGeoffReed Hey, that's awesome! We don't have specific data for percentages /over 35 dunkers, but we would love to coach your form on our app and help you progress! atgonlinecoaching.com

@thelawshorts @CoachGeoffReed @ATGExercise curious if you are gathering data for this? Would be a great opt-in thing for people that send in their form for exercises to be able to track progress?

I'm 38 years old, and my goal by the end of the year is to dunk a basketball again. I'm 6' and used to be able to dunk in high school and college but have lost some explosiveness. What percentage of all males 35+ can dunk a basketball?

@rootcausesleuth You're welcome 🫡

@ATGExercise Thanks!

Health and Exercise Basics!

@rootcausesleuth Yes, absolutely! It works great for people as tall as 6'6"

@ATGExercise Would that fit a person who is 6’ 2”?

ATG Basics: 3 Truths to Help You Find “Accurate” Squat Technique & Progression (2 min 28 sec video, and short essay) Quote being referred to in the video: “Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity. Contrary to commonly voiced concern, deep squats do not contribute increased risk of injury to passive tissues.” pubmed.ncbi.nlm.nih.gov/23821469/ None of my coaching was based on studies - but many newer studies do now show that natural human squatting with full range and knee over toes = less knee pain and injuries. The problem is that this was mistakenly advised against for millions of college graduates, with no set system ever standardized, so: WHAT IS “ACCURATE” TECHNIQUE/PROGRESSION? Well, it’s actually just factors of emphasis, not “good or bad”: 1. Distance of load affects knee pressure. 2. Heel elevation affects leg/back pressure. 3. Stance width affects space for torso to travel. Now you can use these factors - without the confusion of false data - to win with squats. I teach everything I know for free, and for further ATG Basics Program help ($19 to $99 a month) and the custom equipment I make for my coaching: atgonlinecoaching.com