KNEES OVER TOES ATHLETICISM BUILDING

Here is the beginner routine in short:

    Walk backwards
    Shin lift
    Split squat (lunge)

and

    Deep push ups
    Dumbbell rows with hold at top

In-depth: [Knees Over Toes Guy's Beginner Workout][1]

[How to Restore Athletic & Resilient Shoulders][2]

Programming involves 12 weeks of slowly developing strength and flexibility generally, so go ahead and spend 12 weeks on these three. You can do them daily and go by feel. No pain. 3 sets with 5 - 15 reps is good. Focus on the muscles and getting a stretch, improve your form. Take a video or get a mirror.

After reaching the standards in that video go ahead and add these to your routine:

    Calf raises w/ flexion of tibialis anterior
    Incline hamstring stretch/Jefferson curl
    Bodyweight leg extensions (knee against wall stretch)
    Piriformus good mornings (Pigeon stretch)
    Loaded butterflies (Lying leg extended wall stretch)
    Wide leg loaded groin stretch (standing wide groin stretch)
    ATG Split Squat with weight
    Incline hip/oblique weighted raises

This is the video describing the exercises and strength standards to reach:

[Knees Over Toes Guy's Mobility Checklist][3]

After reaching 25% BW on the relevant exercises and mobility and repetition goals with no pain besides whatever soreness from other workouts, go ahead and add the next exercises to your routine.

Add Nordic Curls and Foot Lifts.

[10 Reasons to Lift Weights With Your Feet][4]

[Nordic Hamstring Curl Tutorial From The Standards Program][5]

Make sure to watch all the videos. After reaching the standards described in the videos, increase repetitions and slow down the movement to as slow as possible -- go for 1 minute ultra slow reps each exercise before doing your sport. Don't worry about progressing with these though, just stay consistent.

  [1]: https://www.youtube.com/watch?v=6pEpIc9MYuk
  [2]: https://www.youtube.com/watch?v=gB9qNK29-eA
  [3]: https://www.youtube.com/watch?v=4nhuBzBjWzQ
  [4]: https://www.youtube.com/watch?v=ipUHK1n3gsg
  [5]: https://www.youtube.com/watch?v=6NCN6kOagfY