Knees over toes guy videos

No Equipment Knee Health Exercise Program (about 3 months, 3x per week)

THE 10-STEP FORMULA

Step 1: Tibialis Raise
25 reps
https://www.youtube.com/watch?v=gNS_QjGAs_k

Step 2: FHL Calf Raise
25 reps
https://www.youtube.com/watch?v=BWedccP0o_U

Step 3: KOT Calf Raise
25 reps
https://www.youtube.com/watch?v=m1aMq9W-jDo

Step 4: Patrick Step
25 reps
https://www.youtube.com/watch?v=lTktLtISKek

Step 5: ATG Split Squat
5 x 5 sets per leg
https://www.youtube.com/watch?v=WHHI9l8Zp40

Step 6: KOT Squat
5 x 5 sets
https://www.youtube.com/watch?v=cDobK6aHQOs

Step 7: Elephant Walk
30 reps per leg
https://www.youtube.com/watch?v=cxGfrD9_Uzs

Step 8: L-Sit
60 seconds total
https://www.youtube.com/watch?v=i8LsLLU8yoI

Step 9: Couch Stretch
60 sec. per side
https://www.youtube.com/watch?v=Jay0Sd2exg0

Step 10: Outer Glute Stretch
60 sec. per side
https://www.youtube.com/watch?v=z64a5iOGXk0

BONUS TIPS
Troubleshooting Split Squats
https://www.youtube.com/watch?v=UbDSBFSaPvI

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ADDITIONAL VIDEOS:
Upper Body Zero
https://www.youtube.com/watch?v=LGIsvbqT0xQ

Calf Stretch
Up to 3 rounds of 60 seconds per side or until you reach the goal of no longer feeling an upper calf stretch!
https://www.youtube.com/watch?v=2l9l_wHfJiM

Hamstring Stretch
Up to 3 rounds of 30 reps per leg, with the goal of palms flat with zero discomfort
https://www.youtube.com/watch?v=aTlw8S_Zha4

Piriformis Stretch
Up to 3 Rounds of 60 seconds per side, ideally Wall version in this stage but all 3 are shown in the video
https://www.youtube.com/watch?v=3iDH4PseyNw

Groin Stretch
Up to 3 Rounds of 60 seconds, ideally Wall version in this stage
https://www.youtube.com/watch?v=DIeKt55aZ9A

Pancake Stretch
Up to 3 Rounds of 60 seconds, ideally Standing version in this stage
https://www.youtube.com/watch?v=7QemuIe1GjQ

Quad Stretch
Up to 3 Rounds of 60 seconds
https://www.youtube.com/watch?v=pauUY2SKgiw

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DENSE

MONDAY: LOWER BODY SESSION 1
Dense ROKP
5 minutes continuous without stopping
https://www.youtube.com/watch?v=NgxhaM6yJ1o

Poliquin Step Up
10 x 10 per side in 20 minutes!
https://www.youtube.com/watch?v=ZdMzxzhnKXA

Nordic And Reverse Nordic Superset
5 sets of: Nordic 3-5 reps, Reverse Nordic 10-20 reps L1, or 5-10 reps L2-3
https://www.youtube.com/watch?v=o6eBzpBh76w


TUESDAY: UPPER BODY & MOBILITY SESSION 1
Slantboard Jefferson Curl
3 x 10
https://www.youtube.com/watch?v=Oa0wFKKsAjU

Piriformis Progression
3 x 60 seconds or 20 reps per side
https://www.youtube.com/watch?v=3iDH4PseyNw

Quadratus Lumborum
3 x 10 per side if using back extension, or 20 per side if using bench
https://www.youtube.com/watch?v=-T8-P8i69ik

Thoracic Superset
5 x 6-10 each (get 10: go up, get 6 or less: go down, get 7-9: stay the same)
https://www.youtube.com/watch?v=TTkRkY-pU6g

WEDNESDAY: LOWER BODY SESSION 2
Dense ROKP
5 minutes continuous without stopping
https://www.youtube.com/watch?v=NgxhaM6yJ1o

Ankle Flexion Buy-In
3 sets of 15-20 reps meaning: if you get 20, you may increase load... if you tap out at 15 or less, you must decrease load... and if you tap out in the 16 to 19 range, you will keep it the same.
https://www.youtube.com/watch?v=23yARTijYoI

Knee Flexion Buy-In
3 sets of 15-20 reps meaning: if you get 20, you may increase load... if you tap out at 15 or less, you must decrease load... and if you tap out in the 16 to 19 range, you will keep it the same.
https://www.youtube.com/watch?v=YAIXL4LEsaQ

Hip Flexion Buy-In
3 sets of 15-20 reps meaning: if you get 20, you may increase load... if you tap out at 15 or less, you must decrease load... and if you tap out in the 16 to 19 range, you will keep it the same.
https://www.youtube.com/watch?v=mq2KyQJq5oM

ATG Split Squat Progression
10 x 5 per side in 20 minutes!
https://www.youtube.com/watch?v=PP2eXDnsFPM

THURSDAY: UPPER BODY & MOBILITY SESSION 2

Piriformis Progression
3 x 60 seconds or 20 reps per side
https://www.youtube.com/watch?v=3iDH4PseyNw

Groin Progression
3 x 30-60 seconds or 10-20 reps
https://www.youtube.com/watch?v=DIeKt55aZ9A

Full-Range Dumbbell Press / Row
5 x 6-10 each (get 10: go up, get 6 or less: go down, get 7-9: stay the same!)
https://www.youtube.com/watch?v=88pjyCobido

FRIDAY: LOWER BODY SESSION 3

Dense ROKP
5 minutes continuous without stopping
https://www.youtube.com/watch?v=NgxhaM6yJ1o

Optional Ankle Extension
As little as 3 sets of 10 per side work great, but to correct weak ankle extension the goal is 10 sets of 10 per side, no breaks! Preferably Seated on Wednesday and Standing on Friday
https://www.youtube.com/watch?v=k6XXwdGTNy0

Ankle Flexion Buy-In
3 sets of 15-20 reps meaning: if you get 20, you may increase load... if you tap out at 15 or less, you must decrease load... and if you tap out in the 16 to 19 range, you will keep it the same.
https://www.youtube.com/watch?v=23yARTijYoI

Knee Flexion Buy-In
3 sets of 15-20 reps meaning: if you get 20, you may increase load... if you tap out at 15 or less, you must decrease load... and if you tap out in the 16 to 19 range, you will keep it the same.
https://www.youtube.com/watch?v=YAIXL4LEsaQ

Hip Flexion Buy-In
3 sets of 15-20 reps meaning: if you get 20, you may increase load... if you tap out at 15 or less, you must decrease load... and if you tap out in the 16 to 19 range, you will keep it the same.
https://www.youtube.com/watch?v=mq2KyQJq5oM

ATG Squat Progression
10 x 10 in 10 minutes!
https://www.youtube.com/watch?v=s3FotIb2WEE

ATG-style Seated Goodmorning
5 x 10 reps
https://www.youtube.com/watch?v=-Qs8b4opdsM


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STANDARDS

MONDAY: LOWER BODY SESSION 1

Standards ROKP
https://www.youtube.com/watch?v=004qGMeXnBg

Petersen Step Up
25% of bodyweight x 12 reps on 6-inch box
https://www.youtube.com/watch?v=Mf-xttvMGCU

The ATG Nordic Standard
1 Concentric Flat Rep + 3 Cheetahs + 1 Eccentric as Slow as You Can
https://www.youtube.com/watch?v=6NCN6kOagfY

TUESDAY: UPPER BODY & MOBILITY SESSION 1

Full-Range SL Back Ext Standard
25% (12.5% per hand) x 10 perfect reps per side
https://www.youtube.com/watch?v=x96GT9G7ghI

Piriformis Progression
3 x 60 seconds or 20 reps per side
https://www.youtube.com/watch?v=3iDH4PseyNw

Quadratus Lumborum Standard
25% x 10 per reps per side
https://www.youtube.com/watch?v=-T8-P8i69ik

Full-Range Shoulder Press Standard
50% (25% per hand) x 10 perfect reps
https://www.youtube.com/watch?v=E7D_fTxNdYY

Full-Range Rotator Cuff Standard
10% x 10 perfect reps
https://www.youtube.com/watch?v=GwdTBBRQwRw


WEDNESDAY: LOWER BODY SESSION 2

Standards ROKP
https://www.youtube.com/watch?v=004qGMeXnBg

Optional Ankle Extension
3 sets of 10 per side, per version, added to your Triple Flexion circuit: Seated before Tibialis and Standing after Tibialis
https://www.youtube.com/watch?v=k6XXwdGTNy0

Ankle Flexion Standard
3 sets of 20 reps with 20% of your bodyweight on Tib Bar, or 12.5% per leg if using dumbbell (explained in video)
https://www.youtube.com/watch?v=23yARTijYoI

Knee Flexion Standard
3 x 20 reps with 10% of your bodyweight
https://www.youtube.com/watch?v=YAIXL4LEsaQ

Hip Flexion Standard
3 sets of 20 reps with 10% of your bodyweight, or Hanging 20 seconds with 20%
https://www.youtube.com/watch?v=mq2KyQJq5oM

ATG Split Squat Standard
25% (12.5% per hand) x 10 perfect reps per side
https://www.youtube.com/watch?v=PP2eXDnsFPM

THURSDAY: UPPER BODY & MOBILITY SESSION 2

Piriformis Progression
3 x 60 seconds or 20 reps per side
https://www.youtube.com/watch?v=3iDH4PseyNw

Pancake Progression
https://www.youtube.com/watch?v=7QemuIe1GjQ

ATG Dips & Chins
10 full-range dips and chins!
https://www.youtube.com/watch?v=YRNDEVHjf0k

FRIDAY: LOWER BODY SESSION 3

Standards ROKP
https://www.youtube.com/watch?v=004qGMeXnBg

Optional Ankle Extension
3 sets of 10 per side, per version, added to your Triple Flexion circuit: Seated before Tibialis and Standing after Tibialis
https://www.youtube.com/watch?v=k6XXwdGTNy0

Ankle Flexion Standard
3 sets of 20 reps with 20% of your bodyweight on Tib Bar, or 12.5% per leg if using dumbbell (explained in video)
https://www.youtube.com/watch?v=23yARTijYoI

Knee Flexion Standard
3 x 20 reps with 10% of your bodyweight
https://www.youtube.com/watch?v=YAIXL4LEsaQ

Hip Flexion Standard
3 sets of 20 reps with 10% of your bodyweight, or Hanging 20 seconds with 20%
https://www.youtube.com/watch?v=mq2KyQJq5oM

ATG Squat Standard
25% x 20 perfect reps!
https://www.youtube.com/watch?v=s3FotIb2WEE

Romanian Deadlift Standard
50% (25% per hand) x 20 perfect reps!
https://www.youtube.com/watch?v=_n4nj3FEX4c
and then he has like 3 other ones that are just these with added stuff. The order youre supposed to do them btw is zero -> dense -> standards. meant for rehabbing from knee pain.