ATG Exercise Coaching

Have you tried walking backwards?

ATG School Policies 1-5: [I’m not trying to reinvent schooling. There are just a handful of things I believe in which I haven’t seen in any school I’ve been around as a student, coach, or parent.] Policy #1: Each student gets to be responsible for growing some of their own food, no matter how small, and THROUGHOUT schooling (not just a quickie project here or there). Policy #2: Minimum 1:1 ratio of time NOT SITTING IN THE CLASSROOM. What you do with this is up to you. There are so many real world skills, sports, gardening, music, etc. The strict ratio in the school day is the key for me. Common sense and personal interests can take it from there. Policy #3: Daily time to read whatever you want to read about. The biggest barrier for my reading was INTEREST. Be there to ensure the book is at their level, and to help them if they don’t understand something. Other than that, LET THEM ENJOY READING, ALL THE WAY THROUGH SCHOOL, not just in early years. Policy #4: High school is a 50/50 bridge to winning in real life. Mornings are for actual work, making and SAVING UP MONEY. Afternoons are for learning finances and professional skills of YOUR INTEREST. With average work, you’ll finish school with $25,000-$100,000 in the bank, more skills than the norm, and a greater chance of creating your life and work from there on out, rather than conforming to make a paycheck. Policy #5: As part of the high school 50/50 system, ensure each student learns the adult financial red tape in your state/country before you’ve got bills, kids, etc.

Do each of these 1x per week to stay athletic and mobile after 40: 1. Sprint

This guy changed my life and his workouts reverse engineered my knees, hips, and hamstrings. Years of sports when I was younger + sitting at a desk all day for work left me with lower back pain, tight hips, and dormant glutes. For anyone looking for relief/prevention for injury and pain, cannot recommend more highly. Movement is medicine. Health is wealth!

@DonExacto 💯🙏

Something cool about KneesOverToes guy is that he's never tried to be protective about his exercises There's probably hundred of copy cats on Youtube pushing his exercises as their own and he's never seemed to care. Would probably promote them if anything

They way i have cured my knee pains using the kneesovertoes guys workout is truly amazing

No cartilage in my R knee. Total bone on bone. Able to perform all ATG KOT without pain. Better than any shot, PRP. Form, low weight, high reps, patience & progression

1. Deep Squat @kneeovertoesguy taught me my new favorite variation—the hex podium deadlift. Back squats and front squats work well, too. The full range is critical for knee health. Drive up your pound-for-pound strength in a deep knee bend, and you will fly!

Pregnancy Program: Sets & Reps, 1-3x Per Week: Gentlest: Backward UP TO 5 mins (often less!) Deep Squat 1-2 x 10 Gradually Building Back, adds in: Back Extension 1-2 x 10-20 Forward Sled/Hill 1-2 x 30-50yd Finishing Touches, adds in: Deep Split Squat 1-2 x 10 QL 1-2 x 10 Backward Treadmill, Podium, Back Extension: atgequipment.com Mobility Made Simple coaching: @ATGExercise

@WriteWithNandy Let's go!! 💪 💪

@ATGExercise It's about time. Leg day today.

Have you tried walking backwards?

Alissa’s ATG Baby Program Sets & Reps, 1-3x Per Week: Gentlest: Backward UP TO 5 mins (often less!) Deep Squat 1-2 x 10 Gradually Building Back, adds in: Back Extension 1-2 x 10-20 Forward Sled/Hill 1-2 x 30-50yd Finishing Touches, adds in: Deep Split Squat 1-2 x 10 QL 1-2 x 10 Hope this helps! 🫡 Backward Treadmill, Podium, Back Extension: atgequipment.com Mobility Made Simple coaching: atgexercisecoaching.com

Helpful info if you or a loved one is pregnant ⬇️

@Jungle__Jay 🙏🫡

@ATGExercise Great starting point!

How to start improving "bad knees" ⬇️

1. I keep walking. Nothing crazy. Just calm walks. Gets me outside. General health. 2. I keep walking backward. This helps my knees. No sled or resisted treadmill? @kneeovertoesguy holds my hand. Walking backward also helps prevent falling, which can be costly when pregnant. 3. I keep full squatting my bodyweight. Not only is this good for general health and mobility, it’s often recommended by doctors as prep for delivery. atgequipment.com Backward Treadmill atgonlinecoaching.com full programs and coaching

Muhammad Ali Ran Backward. It is NOT a Cure-All. It IS Part of Overall Exercise UNDERSTANDING. (Range, Load, Eccentric) In the era of viral tidbits, I will keep hurting my algo and staying on camera to show you the CONTEXT. 🫡 Backward tread: atgequipment.com Full knee coaching: atgonlinecoaching.com

The ATG School One-Pager I’m not trying to reinvent schooling. There are just a handful of things I believe in which I haven’t seen in any school I’ve been around as a student or parent. Policy #1: Each student gets to be responsible for growing some of their own food, no matter how small, and THROUGHOUT schooling (not just a quickie project here or there). Policy #2: Minimum 1:1 ratio of time NOT SITTING IN THE CLASSROOM. What you do with this is up to you. There are so many real world skills, sports, gardening, music, etc. The strict ratio in the school day is the key for me. Common sense and personal interests can take it from there. Policy #3: Daily time to read whatever you want to read about. The biggest barrier for my reading was INTEREST. Be there to ensure the book is at their level, and to help them if they don’t understand something. Other than that, LET THEM ENJOY READING, ALL THE WAY THROUGH SCHOOL, not just in early years. Policy #4: (This is the most unusual yet the biggest reason I’m in education.) High school is a 50/50 bridge to winning in real life. Mornings are for actual work, making and SAVING UP MONEY. Afternoons are for learning finances and professional skills of YOUR INTEREST. With average work, you’ll finish school with $50,000-$100,000 in the bank, more skills than the norm, and a greater chance of creating your life and work from there on out, rather than conforming to make a paycheck. Policy #5: As part of the high school 50/50 system, ensure each student learns the adult financial red tape in your state/country before you’ve got bills, kids, etc.

Our new ATG USA Podium now available for pre-sale! Check it out here: atgequipment.com/collections/eq… $180 $144 (ATG member price) Free month of ATG Online Coaching with purchase! Just message us through the atgonlinecoaching.com app or site, and we will apply a free month of coaching for you.

@monchis1998 @kneeovertoesguy Yes, try using a regular treadmill turned off!

@kneeovertoesguy @ATGExercise Can you use a regular treadmill if you don’t have a backward one? What speed to use in regular treadmill?

EXACTLY HOW TO START Knees Over Toes with example sets/reps and WHY: 1-3x per week: Stepping Back: up to 5m Stepping Down: 2 x up to 20 Full Split Squat: 2 x up to 10 Full Squat: 2 x up to 10 Coaching through it: atgonlinecoaching.com Backward treadmill and podium: atgequipment.com