No-Equipment ATG Flexibility Routine

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Thank you so much for your time, effort and expertise, and your generosity and kindness in sharing.
God bless you.

Woild you recommend people do these stretchss daily? I would like to do them each morning in addition to training things like the solit squat and your other tips 2-3 times per week in the gym?

Is there an upperbody equivelant for completness?

You can tell his knees are golden... moving around into stretches this quickly with a wet decking, id be worried id slip and my knee would explode!! Done the program through app a few years ago following ACL and got to say it made a huge difference to my ability to play football.

Do you have any upper body stretches for flexibility and mobility

To add to my earlier comment, really struggling to bring in adductor strength without it destroying my progress on Patrick steps and ATG split squat. Is there a zero version of an adductor exercise which would be safe for weak knees?

My chiropractor loves you too! I just found after after knee injury, quad dominance, cracking back mid n lower.. that I have collapsed medial arches(Flat feet), my lower back with tight weak and sore due to tight QL and Psoas, as well as tight serratus also make those ligaments in mud back "pop" over my vertebrae.

Started doing your back mobility. A lot of those stretches happen to be my problem areas. As well as working on my tibial posterior for arches, anterior for shin splints etc.

It's amazing, I ran track in high school 93-96. Had shin splints every year and the only thing that trainers did at that time was ice massage and tape/wrap shins... 10 mins after being on the track I ripped it all off since they were throbbing! During that time it never came up.... "Hey... how about we strengthen the shins(tibialis) being that they are called shin splints...." uhhh nope.. too easy! We all can just SUFFER n let all these issues pile up, unchecked n now(at age 46) I'm finally getting it identified and fixed curiosity of my chiropractor! She is also big on Pure Wave massage gun and finding a great pair of shoes with good arch support! My favorite being Hoka Gaviota running shoes great for collapsed arches! (Ps.. I don't "sponsor" any of these but do love what works well!

Best video ever

Thanks Ben! A couple of questions:

When doing the full couch stretch against the wall....are you pressing your hamstring straight back against your shoe (that's what it looks like). Or does your foot go slightly to the inside or outside to allow the hamstring to come back more?

For the standing calf raise...do you notice better results doing this on a slantboard vs. having your calf hang off the edge of a flat surface?

Lastly...do you still do calf stretches? Or, does that standing weighted calf raise maintain all of the range of motion you need (making stretches redundant)?

Awesome stuff and thanks again!

Hello, do you need to keep the heel down while doing the ATG Split squat?

These look super interesting, and I definitely want to try them out, but just out of curiosity, how are they different from many yoga stretches? 
I currently do a yin yoga routine that appears to have similar focus. Just a 57 yo woman trying to gain more flexibility and strength! Thanks!

I thought static stretches are best for flexibility is it not? I do martial arts and i want to improve my level of flexibility for splits and kicks

Do you recommend doing these everyday or every other day?

What to do if you have ankle thickening post ankle sprain so cant push you ankle past a certain point

At 52 my knees are pretty horrible. I had ACL’s both right and left reconstruction in late 1980’s early 1990’s. Then ran two marathons on those knees. Now my arthritis is pretty bad. I cannot run without pain. I can walk still.
I’m trying out your exercises for 30 days and will get back to you with results. Hoping for something good

What would you do for upper body stretch

I love yr exercises. I had right TKR last May and left tkr in April. Can I do these exercises? I have started walking backwards and see a difference. Thx

How often should I do these stretches?

Would you recommend doing this after a workout or run? Or can I jump not this first thing in the morning? Appreciate you

You’re seriously one of the most incredible influencer in the movement game. You reply with such to so many comments with genuineness. I feel hugely grateful for your work

Great guy!

How many times a week should this be done? Before or after working out?

Thank you

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

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?

Dude you are amazing. Thank you.

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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!

You’re a genius bro

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.

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.

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

the goat

I love your videos and program!

I am very confused. Any help is accepted.
My question is that I do calisthenics exercises at home and sometimes run in the evenings. I'm just very confused when these stretching should be done. Before my workout , after my workout ?😅

What shoes is/was he wearing in this

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?

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.

Have you covered butt wink in any video?

@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 !!!!!

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

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. 😊

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

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

Will this help with a groin strain?

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

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.

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.