When on a treadmill at the gym, I get in 8-11 minutes walking backwards. I started doing knees over toes guy exercises 2 months ago. Now, I have super strong legs. I'm 70 years old.
Great video that quickly shows me how to do all the core KOT exercises in a public setting. You have just helped my upcoming long summer visit to a city with ideas on how to keep up with the KOT program. Thx
So useful: Thanks so much for summarizing this very important work of Patrick ATG . First time feeling hopeful about my knees, mobility and athleticism.
The last exercise is what effed up my knees way back in 2019. I wasn't very mindful of regular stretching back then, just wanted to get stronger. I'd given up hope till I found Ben Patrick's content, which helped me get a lot better since. Still working most of these exercises
me too. i was doing a lot of shoulder exercises and core exercises then started this and improvements on that exercise where really quick. my house is on a steep hill and lots of valleys. i did a run up and down the hills, and then i felt a tear or a nerve stabbing sensation behind knee cap. i think my cardio went up with the other stuff and i hadn't put time in to strengthen knee. also because i was doing heaps of reps with that knee over toe exercise my ligaments in a stressed state. I guess ben patricks story gives hope that i don't have to give up on progress i just have to take it slow. I still have a niggle on that knee but if i stick to the program and take it slow which i can now months later then should over come that injury. if i was smart i'd go get a scan but my faith in medicine very low after whats coming out what they knew about the covid vax and all the adverse affects of the lockdowns and restrictions and the masses of doctors just watched and said not my problem as long as i'm getting paid and keeping my licence.
Thank you very much for summarising this for us. Your demonstrations and explanations were very clear and concise. Here's hoping it fixes up my knee and transforms my whole way of training (I intend to progress further with the subsequent programs).
@@project-archangel Indeed. I've definitely seen him get progressively better at things over the year or so since finding his content. He focuses on the output first, then focuses on the focus of the output... I am working on improving this exact thing for myself. I commend him for the shoot-then-aim style of things for something so darn transformative.
@@busyrand I also had to convince myself that at some point you need to start putting your information out in the open, even if the presentation is far from perfect. It is the only way to improve...failing forward fast ;)
=The 9 Exercises= -Toe raises. -Angled calf raise. with locked knee -Repeat toe raises. -Bent knee calf raises. called 'KneesOverToes', KOT calf raises -Patrick step..reach heel out and touch ground in front with straight knee. Progress to touch lower stair level. -KOT lunge. aim for full bend/compression of knee joint. -KOT squat..squeeze glutes, ie neutral to posterior pelvic tilt. "tuck under". Bend knees keeping straight line from knees through top of head. Remember knees go forward = over toes.
Subscribed! Thanks for the summary. I was wondering if you might be able to put a list of the exercises with recommended sets and reps at the end potentially or in the description? I think that was all that was missing is an overview to get a clear idea of how the whole program/workout actually looks...it seemed like you gave this information throughout the video but it was hard to piece together into a whole while watching is all
No worries. As a warm-up the recommended minimum time is 5 minutes. If you have knee problems then you should extend that time as this is the softest way to rehab the knee.
ThAnk you thank you thank you! I am going to start this! I have had 2 ACL surgeries now (1 on each knee) and the recovering has been slow. And my knees are showing slight signs of not being strong and a bit of pain still. So I need this fixed.
I thought that at about 3:05, the Patrick step is the easiest option with back foot heal on the ground. With the heal raised it's called something else & is more advanced.
I have seen him do the steps in different ways. Just go with what feels like the best option for YOU at your level of training. There are so many nuances to those different steps that its hard to really separate them from each other.
I'm trying to figure out what "knees over toes" even means. When a person stands, their knees are automatically over their toes 🤔 I can't find any basic information on the concept
The shoes are from VIVO barefoot. The training in the video is done Mo-Wed-Fri, The mobility part (other video) is done Tue-Thu. Sat-Sun is off. I personally found that I did better with only 2 workout days and an extra rest day in between, because Im not that young anymore ;)
@@project-archangel Wow, thanks! Now I'm subbing. I'm 65, and probably overtraining. Pull-ups and planks and deadlifts and all kinds of stuff every day of the week. I've already learned a lot of new stuff from your channel.
@@Gkuljian thanks for subscribing! Well, you definitely need to be more carefull with your training at 65 than at 25 ;) But if you dont feel any aches and pains that you would blame on your training then you must be doing sth right :) Its definitely possible to do some kind of training every day of the week if you are in good shape, you just need to keep an eye on alternating the intensity and wathcing the total volume of your exercises... Glad you already learned stuff, I keep learning all the time as well. Unfortunately sometimes still through pain, which is a very valuable teacher...lol.
Hey so we do this MWF along with mobility 1 but do we do mobility 1 after or before the exercises in this video? And then mobility 2 on Tues and Thursday correct?
@@project-archangel Thank you for the speedy response time. I'm 56 and had a battle with cancer of the head and neck, went through chemo which resulted in hair loss, numbness in my extremities, weakness, muscle loss, low energy, and weight loss... I went from 190 lbs. down to 167, fought for a year to get my weight back up to 200. Now I want to get strength back but my knees and back have issues. Randomly discovered your channel this past week. This is extremely promising and gives me hope. I believe this is a great first step to take before I do more rigorous strength training. Gratitude is my attitude.
@@createlovehappy Im always trying to help! Definitely check out kneesovertoesguy on TH-cam, he created the program and has lots of good instructional videos on his page!
Do you think this will work: do part 1 as warm up for Bjj class 2-3 days a week, and mobility as cool down after class I have really bad knee. It’s hard to do long step for me :(
@@project-archangel Urgs, sorry. Ich meinte 4 Sätze Kniebeugen mit einem Gewicht das mir 4-6 Wiederholungen erlaubt. Irgendwie hatte ich 12 Wiederholungen im Kopf. Was vll sogar vergleichbarer wäre.
@@yaguza4030 ah danke, jetzt weiss ich was du meinst ;) Der Sinn des KoT Programms ist ja wie der Name schon sagt, dass man Bewegungen trainiert die das Knie maximal beugen (Wade wird komplett vom hinteren Oberschenkelmuskel überdeckt). Bei der klassischen Kniebeuge werden das 99% der Leute nicht schaffen, deswegen sollte man ja das KoT Programm machen ;)
@@project-archangel Danke für die Erläuterungen. Ich habe zum Glück kein Problem damit. Hatte sowohl beim Krafttraining, Judo als auch beim Boxen immer tiefe Kniebeugen trainiert. Das KOT Prog. probiere ich demnächst mal aus. PS: Bin auf deinen interessanten Kanal über @PADMAMSports aufmerksam geworden. Konkret th-cam.com/video/qzGY0kN4v98/w-d-xo.html Vlll sehen wir uns ja mal in Serbien 🙂
I intentionally left that out ;) If you are interested in trying the program go to atgonlinecoaching.com and sign up for a month. Its about 25$ and you will learn everything you need plus get coaching to make sure you are doing it right. It wouldnt be ok for me to post his whole program for free, Im sure you understand that :) And no, Im not affiliated with him in any way, I just really liked his program ;)
![[[OFFICIAL MV]] เอิ้นขวัญให้อ้าย- อ๊ะอาย สกุณาพร | ค่ายเพลงเป็นหนึ่ง](http://i.ytimg.com/vi/83x6L3X3qh0/mqdefault.jpg)
When on a treadmill at the gym, I get in 8-11 minutes walking backwards. I started doing knees over toes guy exercises 2 months ago. Now, I have super strong legs. I'm 70 years old.
Awesome! Thanks for sharing this and keep going!
Great video that quickly shows me how to do all the core KOT exercises in a public setting. You have just helped my upcoming long summer visit to a city with ideas on how to keep up with the KOT program. Thx
Glad to hear that and thanks for taking the time to give me some Feedback!
So useful: Thanks so much for summarizing this very important work of Patrick ATG . First time feeling hopeful about my knees, mobility and athleticism.
Glad it was helpful!
Short, Simple and Perfect.
Thanks man!
The last exercise is what effed up my knees way back in 2019. I wasn't very mindful of regular stretching back then, just wanted to get stronger. I'd given up hope till I found Ben Patrick's content, which helped me get a lot better since. Still working most of these exercises
Thanks for sharing your experiences :)
me too. i was doing a lot of shoulder exercises and core exercises then started this and improvements on that exercise where really quick. my house is on a steep hill and lots of valleys. i did a run up and down the hills, and then i felt a tear or a nerve stabbing sensation behind knee cap. i think my cardio went up with the other stuff and i hadn't put time in to strengthen knee. also because i was doing heaps of reps with that knee over toe exercise my ligaments in a stressed state. I guess ben patricks story gives hope that i don't have to give up on progress i just have to take it slow. I still have a niggle on that knee but if i stick to the program and take it slow which i can now months later then should over come that injury. if i was smart i'd go get a scan but my faith in medicine very low after whats coming out what they knew about the covid vax and all the adverse affects of the lockdowns and restrictions and the masses of doctors just watched and said not my problem as long as i'm getting paid and keeping my licence.
I saw a vid with the KOTG and he said that he doesn’t stretch, then did a full split. Personally I need to stretch.
Very good video recap of the zero program. Thank you 🙏
Glad you enjoyed it!
Thank you very much for summarising this for us. Your demonstrations and explanations were very clear and concise. Here's hoping it fixes up my knee and transforms my whole way of training (I intend to progress further with the subsequent programs).
Glad it was helpful!
Has it helped?
Brilliant! Thank you for this... I couldn't tell if it was a complete program or not based upon how disjointed things are presented.
I had a few problems in the beginning myself. I think by now his program has been much improved since I took it, which was about a year ago.
@@project-archangel Indeed. I've definitely seen him get progressively better at things over the year or so since finding his content. He focuses on the output first, then focuses on the focus of the output... I am working on improving this exact thing for myself. I commend him for the shoot-then-aim style of things for something so darn transformative.
@@busyrand I also had to convince myself that at some point you need to start putting your information out in the open, even if the presentation is far from perfect. It is the only way to improve...failing forward fast ;)
=The 9 Exercises=
-Toe raises.
-Angled calf raise. with locked knee
-Repeat toe raises.
-Bent knee calf raises. called 'KneesOverToes', KOT calf raises
-Patrick step..reach heel out and touch ground in front with straight knee.
Progress to touch lower stair level.
-KOT lunge. aim for full bend/compression of knee joint.
-KOT squat..squeeze glutes, ie neutral to posterior pelvic tilt. "tuck under".
Bend knees keeping straight line from knees through top of head.
Remember knees go forward = over toes.
:)
Subscribed! Thanks for the summary. I was wondering if you might be able to put a list of the exercises with recommended sets and reps at the end potentially or in the description? I think that was all that was missing is an overview to get a clear idea of how the whole program/workout actually looks...it seemed like you gave this information throughout the video but it was hard to piece together into a whole while watching is all
Das werde ich komplett übernehmen, richtig geil, danke.
Find ich auch :)
Thanks for putting the information out
My pleasure ;)
thank you very much the kot summary.
My pleasure!
Thank you so much you just tied it all together. Brilliant
Glad it helped! :)
great demonstration! I needed these today.
Glad it was helpful! :)
Liked and subscribed.
Please break down all the KOT like this. Thanks.
Thanks! I will try to eventually do that, but I have to work my way through them myself first. :)
@@project-archangel Ok, yes of course. good luck
Awesome summary! Thanks!
Glad it was helpful!
Great demo
Thanks !
great summary!
Thanks!
Thanks for sharing
My pleasure!
Really helpful, thanks!
Thanks for the feedback! :)
This a great video explaining, thank you for making this. Is this to be done daily, or what’s the frequency?
3/week
Great, thank you.
Excellent!
Many thanks!
Thank you!!
You're welcome!
Thanks for posting man, how long is recommended to walk backwards for the first exercise?
No worries. As a warm-up the recommended minimum time is 5 minutes. If you have knee problems then you should extend that time as this is the softest way to rehab the knee.
ThAnk you thank you thank you! I am going to start this! I have had 2 ACL surgeries now (1 on each knee) and the recovering has been slow. And my knees are showing slight signs of not being strong and a bit of pain still. So I need this fixed.
You are welcome, I think a lot of people need this training.
If I just need to pick three exercises from this list to get a complete legs (lower body) workout, which ones should they be?
Those that you need the most ;)
I thought that at about 3:05, the Patrick step is the easiest option with back foot heal on the ground. With the heal raised it's called something else & is more advanced.
I have seen him do the steps in different ways. Just go with what feels like the best option for YOU at your level of training. There are so many nuances to those different steps that its hard to really separate them from each other.
This is a very nice place where you film your video. Where is it?
Croatia ;)
Does a backward motion with a elliptical machine has a similar result/effect as walking backward in a treadmill ?
I dont think so, at least not if your feet stay flat on the machine. Just do it outside ;)
I thought the Patrick step kept the foot flat?
Yep.
Thank you for this great summary. How often do you this a week, and before or after other leg training? Thanks.
No other leg training, 3 times/week.
@@project-archangel OK, thank you.
I’m super interested in the program. Is it a book?? Or an online program?? Where do I get it?? Thank you ALL 😀
www.atgonlinecoaching.com/
I'm trying to figure out what "knees over toes" even means. When a person stands, their knees are automatically over their toes 🤔 I can't find any basic information on the concept
Keep trying :)
What reps and sets are you doing, should i be doing?
Check out his website ;)
No specific exercise for hamstring in the program? I know about the nordic curl, but was hoping for something else
The ZERO level is designed to be done without equipment, the nordic curl is IMO the best thing you can do.
I just bought the book, and was curious- How often is this to be performed per day or per week? Also, what are those shoes you'r'e wearing? Thank you!
The shoes are from VIVO barefoot. The training in the video is done Mo-Wed-Fri, The mobility part (other video) is done Tue-Thu. Sat-Sun is off. I personally found that I did better with only 2 workout days and an extra rest day in between, because Im not that young anymore ;)
@@project-archangel Wow, thanks! Now I'm subbing. I'm 65, and probably overtraining. Pull-ups and planks and deadlifts and all kinds of stuff every day of the week. I've already learned a lot of new stuff from your channel.
@@Gkuljian thanks for subscribing! Well, you definitely need to be more carefull with your training at 65 than at 25 ;) But if you dont feel any aches and pains that you would blame on your training then you must be doing sth right :) Its definitely possible to do some kind of training every day of the week if you are in good shape, you just need to keep an eye on alternating the intensity and wathcing the total volume of your exercises... Glad you already learned stuff, I keep learning all the time as well. Unfortunately sometimes still through pain, which is a very valuable teacher...lol.
Just do this circuit for 1 set?
Yes :)
Hey so we do this MWF along with mobility 1 but do we do mobility 1 after or before the exercises in this video? And then mobility 2 on Tues and Thursday correct?
Exactly! :) You do the Mobility part AFTER the strength part.
Is it ok to do this daily?
The idea is 3 times per week. For myself I could only do 2 times in the beginning, but if you can handle it....
Do you do the mobility 1 and 2 on the same day as these or a different day?
Mobility 1 on the same day, after the other stuff. Mobility 2 the next day.
@@project-archangel Thank you for the speedy response time. I'm 56 and had a battle with cancer of the head and neck, went through chemo which resulted in hair loss, numbness in my extremities, weakness, muscle loss, low energy, and weight loss... I went from 190 lbs. down to 167, fought for a year to get my weight back up to 200. Now I want to get strength back but my knees and back have issues. Randomly discovered your channel this past week. This is extremely promising and gives me hope. I believe this is a great first step to take before I do more rigorous strength training. Gratitude is my attitude.
@@createlovehappy Im always trying to help! Definitely check out kneesovertoesguy on TH-cam, he created the program and has lots of good instructional videos on his page!
@@project-archangel Thank you. I found him. You are helping. Well done.
How often a week do you do this program?
2-3 days for part 1 and 2 days for the mobility day.
Do you think this will work: do part 1 as warm up for Bjj class 2-3 days a week, and mobility as cool down after class
I have really bad knee. It’s hard to do long step for me :(
Wären da 4 Sätze tiefe Kniebeugen mit 12 4-6 Wiederholungen effektiver?
Was für Kniebeugen meinst du, was meinst du mit 12 4-6 WH und effektiver wofür? :) Sonst wirds schwer deine Frage präzise zu beantowrten :)
@@project-archangel Urgs, sorry. Ich meinte 4 Sätze Kniebeugen mit einem Gewicht das mir 4-6 Wiederholungen erlaubt.
Irgendwie hatte ich 12 Wiederholungen im Kopf. Was vll sogar vergleichbarer wäre.
@@yaguza4030 ah danke, jetzt weiss ich was du meinst ;) Der Sinn des KoT Programms ist ja wie der Name schon sagt, dass man Bewegungen trainiert die das Knie maximal beugen (Wade wird komplett vom hinteren Oberschenkelmuskel überdeckt). Bei der klassischen Kniebeuge werden das 99% der Leute nicht schaffen, deswegen sollte man ja das KoT Programm machen ;)
@@project-archangel Danke für die Erläuterungen. Ich habe zum Glück kein Problem damit. Hatte sowohl beim Krafttraining, Judo als auch beim Boxen immer tiefe Kniebeugen trainiert. Das KOT Prog. probiere ich demnächst mal aus.
PS: Bin auf deinen interessanten Kanal über @PADMAMSports aufmerksam geworden. Konkret th-cam.com/video/qzGY0kN4v98/w-d-xo.html
Vlll sehen wir uns ja mal in Serbien 🙂
Do I rest after each exercise? If so, how long?
Only rest as much as necessary, but in general you can just flow from one exercise right into the next.
What would be the reps and sets for each exercise?
I intentionally left that out ;) If you are interested in trying the program go to atgonlinecoaching.com and sign up for a month. Its about 25$ and you will learn everything you need plus get coaching to make sure you are doing it right. It wouldnt be ok for me to post his whole program for free, Im sure you understand that :) And no, Im not affiliated with him in any way, I just really liked his program ;)
incomplete
What is missing?
@@project-archangel The mobility part, but I guess you have that in a separate video.