The 10 Mobility Exercises I’ve Done Most Over The Past 10 Years
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- เผยแพร่เมื่อ 7 ก.ย. 2024
- Thank you for watching!
Here is Fernando’s TH-cam channel: / @fullrangefern
For all ATG exercise programs, with your own questions answered and form coached under 24 hours, 7 days a week, for $49.50/month with no long-term contract: www.atgonlinec...
For the equipment shown: atgequipment.com
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1. ATG split squat 00:40
2. Seated good morning 04:30
3. Romanian deadlift 09:00
4. Incline back extension 13:37
5. Pancake cable row 15:42
6. Pigeon stretch/back extension 18:37
7. Couch stretch 22:30
8. Calf raise 27:15
9. Tibialis 28:22
10. Seated calf raise 29:51
May you please put timestamps also please😊
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Jeez u are lazy@@toonybg
Is there a video of the knee routine? I'm trying to put together a routine to fix my knee and I want to get it right.
@@TheKneesovertoesguy , hello, Ben. Can I play basketball with flossed knees? Or it is not a good idea?
Thank you SO much for being generous and making these available to us.
You are welcome!
Brilliant Brilliant Brilliant Brilliant. ATG in all schools in all sports clubs in all physio programs in all nursing homes. ATG everywhere. Let's go.
Really appreciate it🫡🙏
Preach
Those seated pancake stretches have really increased my overall length and girth. Thanks ATG
DID YOU SERIOUSLY JUST TELL FERNANDO TO SQUEEZE YOUR GLUTES BRO
Amen to that 💯%🔥
This is a heaven sent video for me right now. I have been struggling with my back, old sports injuries, and sitting at a desk! Thank you!
This can be gold for you!
This guy is really good he is gold. I can see by the way he moves and reacts to his surroundings he's a real all-round athlete. It's almost as if he's combining yoga with strength training some sort of hybrid creating both internal and external strength along with flexibility and/or mobility.
I have showed & recommended your videos to so many people, I am so thankful for your work, passion and dedication! Here in Mexico a lot of people don't have the access to your videos and this knowledge is crucial for a lot of athletes that want to reach high levels. I just shared your videos to Roy Rojo's father, a mexican kid that is just 15 years old and very promising basketball player (one of two mexicans currently at NBA official academy in San Luis Potosi, Mexico). Looks like Roy is having KNEE issues, well hopefully not anymore thanks to YOU! Lots of love from Mexico, brother!
Wow! Thank you so much for sharing! I hope he learns this and has a wonderful career! 🙏
So incredibly helpful... I was introduced to ATG about a year and half ago after meniscus repair surgery for my knee (it's not really a repair but a trimming of the meniscus). My knee still hurt 6 months later walking down stairs but ATG has helped not only my knee but my entire body feels great! Thank you Ben and your entire ATG team :).
Wow awesome! Thank you so much, and well done!
What specific exercises helped you the most to recover from pain?
Ben is the shit. His enthusiasm is infectious! Look at his clients, his trainers, his business. Guy is living his truth. Love it
Really appreciate that! Thank you so much🫡
Has there ever been anyone better or more helpful and honest?..... truly thats a daft question.lo.
Really appreciate you!
Good point about the straps, stop leaving gains in your target muscle on the table because you're worried about your grip. There are better ways to grow your grip. I initially fell for the "if you use straps you're a wimp and your grip won't grow" rhetoric and it got me tendonitis in both elbows and small legs because I had to quit deadlifting for months to heal my arms. Strap up and use weight that actually challenges your target muscles instead of turning every pull movement into a forearm exercise.
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ATG is legit full range of motion and your full body flexibility is so important to mobility and your strength and explosiveness power everything these dudes are super smart
Glad you find this helpful! Thank you!
❤❤❤ I am so greatful for your investment of encouragement in my fitness journey as a 50 year old female reversing metabolic disease. I began getting serious about strength training in 2021 (@ age 47) and started practicing ATG exercises. They have made a huge difference in my current capacity. THANK YOU SOOO MUCH!
So happy to hear that! Thanks for sharing!
Love these long form videos! keep them coming!
Glad you like them!
Thank you! I've been having ankle and knee problems and I totally get what you say how these things affect you emotionally. Your exercises are making a difference in my life.
So happy to hear that! Keep it up!
@@TheKneesovertoesguy Thank you! I was already doing some of your exercises, but some of the new ones in this video are exactly what I needed to complete my programme. ❤️
Thank you so much for ATG. I'm fairly new to it but these exercises have already made a difference in my mobility. Your explanations are perfect, and help me move to the next level. At 60, i have a lifetime of injuries and bad joints to strengthen and flex.
So happy for you and glad these have made a difference! Keep it up🫡🙏
Life changing knowledge, I'm so happy I discovered your stuff while researching how to fix my ankle. I'll be doing these exercises for the rest of my life ❤
Awesome! You got this!
So helpful have been such a fan to your ATG EXCERCISES..so blessed ..as a 62 years sugery recommended but refuse hopefully better life with no pain killers and restoration in progress..thanks again ..love from melbourne❤
Wow! That’s great and rooting for you!!
Great work on these type of videos❤️
Thank you so much!
This was really awesome. I am 72 and train with a group online and send form videos for corrections. Heavy weights for my age and now into negative work which has caused some issues. The hardest thing for me is to get in the mobility work and I see now how important it is. I will be trying some of these once I can figure out how to incorporate them as I am in a 5 day lifting schedule 10 weeks in a cut and a bit sore and tired! And I just started taking EAAS (awful taste) and creatine has been a game changer for me. Thanks for the content!!
Glad this could help and great work! Keep us posted if you have any questions! These can be great supplements to your training🫡
Your lower body mobility + shoulder routine video is something I've been doing for the past 4 months that has completely skyrocketed my lifts. I don't think my hips would be as able as they are now if it weren't for you & your team, major shoutout
That’s incredible! Keep it up!
My favorite infomercials. Keep them coming.
🙏🙏🙏
That was a great tag team delivery. Thanks guys 💪😎🙏
Means a lot!!! 👊🙏
I feel like I benefit the most from these simple yet super informative videos the both of you roll out. Thanks a million!
So happy to hear that! Thank you!
Same type of video for upper body please! Incredibly helpful 😊
Glad you found this helpful! For the upper body, for the upper body you can find some of the standards I use in this article: www.atgonlinecoaching.com/articles/my-23-physical-standards
Id love to see a version of this for the upper side arms elbows shoulders ect, great video !
Truly a wonderful video. I’m waiting for my diagnosis, but I will definitely be following these exercises and your channel forever. ❤
You got this🫡
These videos have changed my life! Years of bad knees because of running with bad mechanics is being reversed in real time. I am not exaggerating!
My mobility, athleticism and explosiveness significantly improved over the last 3 months!
Thank you Ben, don't stop what you are doing. Having haters means you are doing something very right!
Makes my day! Well done and thank you so much!
Amen to that 💯 %
The exact video that I was looking for. Looking to change up my stretching routine to be focussed on ability in greater ranges of motion. God Bless you!
Glad it was helpful!
I love how you guys are genuinely excited to share everything you know to help people.
Thank you so much!
Its amazing what you've done & your sharing of information. It's Disappointing its Not Mainstream because of the overall benefit to societal health instead of Corporate Profit or the "Healthcare" "System"!
Appreciate your support! Thank you🙏🙏🙏
Thank you for all your advice it has helped a lot. I just struggle doing atg split squats. Hoping my toe box will open up more soon but not worth the risk of injury.
Gotcha! Happy to help! The big toe stretch can be a gem for opening up that mobility!
thanks for all the tips. I really appreciate how you communicate loudly do these moves safley. do what's good for you. and pointing out correct form.
You are so welcome! Glad this helps!
thanks for everything you are helping a lot of people including me
Happy to help!
Really brilliant! My goal is to get back into dance and achieve powerful leaps and jumps. This is definitely going to help. Thank you!
That’s awesome! Keep us posted🙏🫡
Thanks, I can't wait to have strong knees again. Looking forward to focusing on lower body after I fix upper body.
Awesome! 👊🙏
dude imagine if my university rec center had even 20 square feet of ATG stuff instead of 40 power racks with incline benches and a a few cable complexes
That would be awesome. Slow and steady, we will do our small part to help the overall fitness community. 🫡
people think im crazy the amount i talk about this guy now lol... pure gold.. coming off 2 acl knee reconstructions, im going to dunk in my 30s just because... love it! thank you
That is an amazing goal! Keep me posted🫡
Need this in my life, grateful ❤
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Thank you very much 🙏💐
You're welcome!
Thanks for the info!!
Patrick the enthusiasm you have for your job is amazing keep it up man
Really appreciate that!
I was looking for a leg workout bc my lower body is weak from herniated disc. I have to be super careful when i strengthen my lower body or my lower back starts talking to me. This felt great!
Glad this could work well! Way to go!
Thanks!!!!🎉
You are welcome!
Love your work Ben and Fernando. You guys are so inspirational. Thank you for another great informative video ❤
Our pleasure!
you guys are amazing.
Thank you!
I'm a waitress of 38 years I have a torn meniscus on my right 🦵 leg it looks on me and it's very painful when I bend my knee . 😢 I`m 55 years old now and I'm very scared whats going to happen to me . I can't work I might go on disability I have to pay rent and bills . I'm now resting my leg hope that I could do your exercise and be like your mom as this grandma could keep up with the grandkids . I just want my mobility back and not fall into a depression and I also don't want to get surgery as well 😢
Thank you for everything you do keep giving us the info that we need to know and maybe one day I will be able to do the stretches to get my legs stronger . 💪
Rooting for you and wishing the best! Here is my approach to knee ability and the formula that has helped thousands with meniscus issues: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro
I would also look into knee flossing which has been my number 1 tool for the knees: My #1 Knee Treatment Recommendation Over The Past 10 Years & How to Do It Yourself
th-cam.com/video/9k5OLqRzCbw/w-d-xo.html
Thank you, Ben and team!
Our pleasure!
Great and helpful video! I'm on my second 30th birthday (still struggling with that 6 number! 😂) and I really appreciate and use your content (and seeing your mom!) My knees are still sore (working up to sprinting) but getting better when I'm consistent. Thank you!
Glad you found this helpful! You got this’. Checkout this knee formula: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro
Has gotten many back to sprinting!
That was SO helpful looking forward to seeing the app! I am pretty flexible can do a ATG squat (no added weights) at 56 but my right knee is getting bad and I run a farmers market with a lot of lifting and bending so I really need this!
Would love to help! App can be found on the app store: ATG Online Coaching and our site is atgonlinecoaching.com
Would also checkout my knee approach here: www.atgonlinecoaching.com/articles/knee-ability-zero-basics-pro
@@TheKneesovertoesguy Thank you, I plan to do that!
Strength training through flexibility! Love this approach and this combo! It is a mobility game changer. My challenge is definitely flexibility. I’m inspired!
Happy to hear this!
Thanks very much gentlemen! Much appreciated 🙏
Our pleasure!
This is just a God send… thanks guys and thank u Lord for sending us these two
🙏🙏🙏
Hey Ben, do you have info on when ATG will take over all gyms and we can get those SWEET ATG machines that honestly look lower cost than many crazy gym machines? I would appreciate a roadmap to world domination and shockingly healthy lives for all peoples of this green earth
We are always working on generating more ATG Style Gyms. Some coaches have already made their own ATG inspired gyms!
Thanks for all you do. Fantastic stuff!
My pleasure!
Amazing video. Literally free advice to live longer and stronger. Cheers.
Glad you liked it!
May you sleep with a cold and comfy pillow at night. Thank you for this!
Thank you!!
Very amazing dude, full back bridges are also great for stretching quads and hip flexors while also increasing upper body mobility
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Legends!! Just started the knee ability zero 🙌🏻. Loving it 💪🏻
Great to hear!
Embracing and training the rounded back is just as important as avoiding it!
Absolutely!
I absolutely love this video.
Thank you!
Simply life changing.
🙏🙏🙏
Amazing work here! Thanks for sharing👍
Appreciate the support! Thank you!
I recently saw someone use the incline bench to regress the couch stretch. Changed the angle of the back shin similar to when you elevated the knee.
Great option!
Thank you from South Africa
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I love the video. Thank you both for sharing your wisdom :D
Glad you enjoyed it!
I love this tip 31:00 really sums up back pain for me
Glad this could help🙏🙏
Will always support you guys! By liking and talking about your life-changing methods ❤ Just found out ATG means ass-to-grass! Bad-ass…to grass
Really appreciate it!
You're my fucking hero dude! I'm telling everybody and their momma about you 😂
Really appreciate that!
So grateful for this channel, your videos have helped me so much👏🏽💚🦾
Thank you! I’m so happy to hear that 🙏❤️
Amazing ❤
Thanks!!
I got a Tib Bar with plates brilliant piece of equipment (brought outta extinction by Ben), got a Sled for pushing/ pulling even better, got a slant board very useful and mobile but man I would love that ATG adaptable level /spilit squat stand with hands beams to support balance and completely concentrate on the actual ATG spilit squat. Now thats a beautiful piece of equipment.
So glad you like this! Our ATG Mobility Box can be found here: atgequipment.com/products/pre-sale-the-mobility-box
I swear the algorithm is listening to my phone cos I’ve been nagging my boyfriend to stretch since he’s athletic but so stiff 😂 this is the perfect video, thanks guys
Awesome! Happy to help!
strength and flexibility in harmony! what a great statement.
🙏🫡
Miracle workers❤❤
Thank you🙏🙏🙏
Great training stuff!
Thanks!
Is backwards walking up a steep hill equivalent or at least close to sled walking backwards?
Worth a shot! 👊
@@TheKneesovertoesguy and of course I meant walking up the hill backwards 💪🏽
Oh my, yes it is! It’s been my favorite way to rehab so far versus a treadmill or sled, which are also great of course, but this is simplest and feels most natural to me. Find just the right grade and length of hill so that you can feel destroyed after 5 sets. Thats what I do and my knee is beginning to feel great. Switchback on the way down so you’re not going too steeply downward and repeat.
Thank you!!!
You're welcome!
I do actually used to do the calf stretches on a leg press, with about 300- 500 lbs with varieties of foot placement, people thought i would bust my knees. I'm about to get back to the good old days in the gym with bigger weights to jump even higher 🎉
You got this!
I remember hearing a WWE wrestler describe Jeff Hardy's Swanton Bomb finisher and why he never injured himself despite routinely jumping off 20-foot ladders. And these exercises reinforce the importance of hyper-flexibility as well as core strength. A rubber band is more liable to snap if it's cold rather than when it's warmed up.
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UPPER BODY VERSION PLEASE! thank you so much
Pullovers and incline dumbbell bench are probably two of my favorite and mentioned in my standards article here: www.atgonlinecoaching.com/articles/my-23-physical-standards
Great one. Love the couch stretch variations.
My sport is swimming. I've applied ATG principles to Nautilus pullover machine where I get 270 degrees range of motion
That’s amazing! Great job!
Your flexibility is insane, love your training philosophy
I’m curious what’s your views on the single leg airplane RDL; with rotation on the hips etc to me this movement feels amazing for my hips
Thank you so much! I think of what I do as a framework. So while I don’t personally do that exercise, I still think it’s great stuff 👍🤝 - reminds me of RDL and Piriformis push-up, which I just prefer to do separately
@@TheKneesovertoesguy Thanks for the feedback! Honestly, your training philosophy has changed the game for me. The ATG squat alone was something I never tried and immediatedly it changed things for me, I can see everyone doing it within the next decades. Keep up the goodwork, I'm excited to see what else you discover
10:50, your eccentrics are so fast on these dang! I do real slow eccentrics as a beginner, it's cool to see someone keep stability at that speed
Nothing wrong with either! Mastering the eccentric and ability to handle the weight is key🫡🙏
I love when he dives into the crazy stretches while talking 😂
😂😂😂
“Serve my body” is the motor of my exercise these days
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Gold!
Thank you!
I hate that this isn’t in my algorithm. This info is extremely valuable and more people need to know this.
Its not the algorithm. Its israel.
Glad this could help!
i love that at 1:57 when they show Ben's Mom she is wearing the same outfit that Ben is wearing in the video
🙏🙏🙏
👍👊Thank you!
You are welcome!
Appreciate the information 👍
Thank you 👊
Excellent
Thanks
Sadly, my gym does NOT have a seated calf machine. Therefore I utilize heavy dumbbells on my knees in a seated position with feet placed on 35 lb plates on the floor for the stretch component.
Still a great option!
Thanks Ben. I appreciate the video and you have done so much to help me improve my mobility. A question that i have is what is the intention while preforming seated good mornings? Do you push through the heels in the concentric phase? What should i be focusing on mentally? Thanks again for all that you do.
You can push the through the whole foot. I would checkout this seated goodmorning form breakdown: How to Lengthen Your Adductors & Strengthen Your Lower Back: The ATG Seated Goodmorning Standard
th-cam.com/video/WrmDv5IT5rw/w-d-xo.html
Great video. I wanna see core workouts next 🤞
Here is how I train the core: Burning Calories & Training The Core: 5 Unusual Things I Do
th-cam.com/video/Dkt9vOqv-hM/w-d-xo.html
@@TheKneesovertoesguy thank you
Would you advice to do the ATG split squat with a balance board once mastered it? Thanks for sharing your knowledge! Really valuable and worked quite nicely for me so far!
I don’t use this, but it can be a tool you may use if you want to. A progression we like using is back foot elevation and still mastering the range of motion.
Amazing video!!
Thank you!
How often should I train my lower body like this in a week?
I do a upper/lower split now, with 2x upper and 2x lower. If I add these exercises in my lower days, will doing them twice a week be enough?
2x a week can work great!
Fucken love the ending. Fucken GOLD
I'm going to do my best like you geltaman
I will leave a positive mark on this world before I die:)
Really appreciate you! Thank you!
Thanks for the vid! What about elephant walks?
Another great movement! Back Extensions, Seated Good Morning, and RDL are all great movements for strength and flexibility behind the knee which we use🫡
could you please make a video on how to increase shoulder mobility ?
Second half of this video covers some great movements for improving shoulder mobility: 7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)
th-cam.com/video/omuAtS7zOa0/w-d-xo.html
Wow. Wait. No sled???? By the way, thank you for this! You guys are awesome!
Sled is AMAZING, start every workout with it. But not something I would consider a mobility movement.
"We're all gonna die" was so out of character for Ben but so real haha
😂🙏