10-Minute Footwork & Knee Workout w/ NFL DB Leonard Johnson (Sets/Reps in Description)
ฝัง
- เผยแพร่เมื่อ 27 มี.ค. 2024
- 1. 1 Minute Stance
-knees over toes
-knees inside
-weight on inside balls of feet
Rest 1 minute.
2. 1-Inch Step & Replace: 30 Reps Per Side
-chest stays at same height!
Rest 1 minute between sides.
3. Slant Squat Like Push-up! 50 Reps (taking breaks as needed)
Rest 1 minute.
4. Make Nordics Like Pull-ups! 10 Reps (fighting down to the best of your ability)
DONE!
Thank you for watching!
For the exercise equipment I make: atgequipment.com
For Knee Ability Zero and all programs: www.atgonlinecoaching.com
And for the foot-inspired shoes I wear: uncivilizedsneaker.com
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Man I started following your workouts while my meniscus started to heal and just in 20 days I have full range of motion and strong knees where I can run, you helped me a lot
That is incredible! Keep it up!
I always tell people that bending the knees is the key to an athletic stance. Adding a slight inward bend to enable fast sideways movement is genius!
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Love it. I’ve been training my 14 year old with your program. He’s a small but good athlete, and just excited to see where this training takes him.
That’s awesome! Keep it up!
Praise Jesus
Stopping by to thank you again! I am 60, less than one year from meniscus surgery, have full range of motion and have been playing soccer once a week for the last 2 months. Each week I get better. The fundamentals of mobility, strength, balance, flexibility and most important lengthening of knees, ankles, hips and lower back have been keys to me. I am not 100% pain free but almost there. Every week it gets better. Thank you for developing this program. It really was my last resort.
WOW! So happy for you and glad you are continuing to see progress! Keep it up!
thank you for sharing
You’re welcome 🫡❤️
You have done so much for my ankle pain. Along side fixing that pain, this program and philosophy has taken me from the least athletic out of 30+ kids to one of the more athletic ones
Wow! Way to go and so happy to hear that!
Incredibly valuable advice; thank you for sharing!
You're so welcome!
I used to watch on repeat one of the first ATG training promos where Leonard told his story, it was and is inspiring to this day. Thanks Ben.
Appreciate your support brother!
The energy you guys omit is on the next level.
I feel the enthousiasme dripping off my screen it's contagious. Much appreciate the info. I look forward to 100s of more to come!
Wow, thank you!
Absolute gems in this video. This is amazing 🔥
Thank you brother!
I'm 43 and my knees have never felt better. Thanks Ben 🥳
Way to go!
Love seeing lenord and hearing him talk
🙏🙏🙏
Wow. Thanks Patrick, you can’t imagine how much good you’re doing
Appreciate it!
Can’t wait for the next episode!!!
Ima do my minute hold today and my 30 inch steps both directions💪
Awesome🫡
That was pure gold and made too much sense from a simple point of view. Well done once again! 🔥🔥🔥
Appreciate it!
Great content! Thanks for the knowledge! 🙏
Glad it was helpful!
great content! love Ben's stuff always
Glad you like them!
I’m 54 and trying to hold on to my beach volleyball career. A lot of times I'm older than both guys I'm playing 😂 I’m 6’4 and always had a problem not getting low enough. I started these workouts a couple weeks ago. I can totally see where this is going. Its going to be huge for me! Whats even better i’m a die hard Buccaneer fan and love the fact I got one in this video. Lol.
That’s epic! Thank you so much for sharing! Appreciate your support!
Great content ! I use your tips daily ! Thanks so much !
Glad you like them!
You can tell how proud Leonard is of that dunk. Nice work boys, thanks for giving back.
You bet
I did it right after my upper body session with the ATG app. My quads are on fire. Thank you!
Great job!
Great advisor all of us about strength in our knees and protecting us from future injury. Thank you Ben
I am totally onboard.
Appreciate it🫡
Cool! Love your attitude, guys!
Thank you!
Really excited for this series. I spent an hour pr so watching videos of yours and some others looking for thing to implement in helping my 11year old build speed and athleticism for football before coming across this. This is exactly what we need. Thank you.
Awesome! We’re going to keep ‘em coming. Next one shoots end of this month. Adding 2 more drills and 2 more exercises. 🙏🙏 And we will get more rapid and clear at explaining it, as we keep at it. 🫡
Thanks for sharing. Will be incorporating this into my routine.
Awesome!
Let’s gooo!!! Keep up this kind of content! Looking forward to more of this 🫡
Appreciate it!
you guys are the best!
Thank you!
A ‘like’ is not enough for how great this video is. Thanks Ben and Len
Glad you enjoyed it!
love your energy
Thank you!
Great video, guys; this is gonna help a lot of people.
Glad you think so!
I have been doing atg since June 2023 and it is just what I needed for my hip impingement issue and my overall athleticism! I have done programs Dunk 3&4 and I am currently doing jump ability loaded (week 12). I will be adding these to the workouts asap! I just finished playing college basketball and I am working towards playing professionally overseas🏁🏀
That is incredible! Good work!
Way to go. You got this boss
I'm amazed each time. I keep thinking you're gonna run outta good info. Nope. Keep it coming man, your helping me so much!
Thank you so much!
Tennis uses this strong athletic stance especially prior to split stepping on return of serve.
Just signed up to ATG, done 3 days on 'Zero'. My really bad knees feel better already.
For that alone, thanks Ben! 👍
That’s epic! Keep it up!
Look forward to see more videos like this
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This is amazing
Thanks!
This is some great info...🙏🏽
Glad you think so!
Nice video. Love the collaboration. Love the content for the next generation
More to come!
This is awesome. Thank you!! Gonna get my basketball team doing this rightaway 😀
That's great!
Ben, I realized I never took the time to thank you! I started having knee tendonitis at the age of 19 - you could say I already had an old man's knee. I was literally always afraid to jump or even go down the stairs.
Doing the exercises you prescbrie and, more importantly, following your philosophy, have allowed me to regain pain-free freedom of movement, even though I am 38 years old.
Thank you, Ben Patrick
That is incredible! Thank you for sharing and happy to help!
Thanks dude
You are very welcome! 🙏
this is gold! I'll be working it tomorrow you can bet on that.
Awesome!
This footwork is the same as many martial arts including southern shaolin kung fu. Horse stance and basic footwork. Thanks. Great video
Appreciate it!
Yes, Sir ❤️ The Light gave guidance and through the tough many years with pain sweat blood tears from injuries that made those experiences into a talent where your light shines bright from the blessing teaching others. Thank you. Salute Sir. Peace and ❤️
I appreciate it! Thank you!
Love how passionate you are pal. I had to stop playing football in my 30s because of a acl tear. Been scared to play again. I do crossfit now but im definitely gonna try this out. Im 48 now and would love to be playing football again before I'm 50.
Love the goal! You got this and keep me posted!
What a great couple, really cool guys. I watch every video from you and put some exercices in my training program and after my dics surgery gets better and better. I myself used to work as a trainer and i have learnt never put the knees over the toes. And on the beginning i was skepitcal but when i saw more and more videos from you i fully trusted and believed you and i feel it during my training and in one video you showed also reasearch and some studies which i checked. You do so an amazing job. Loads of love and my fully respect. Sorry for my englisch. Big hug all the way from germany....cheers Tom
Really appreciate it Tom and thanks for trying this out!
Great video Ben 🇮🇪
Thanks!
Funny, i started utilizing a DB position on defense. Im 6'5 and i always had to primarily guard the smallest guy on the court since I was on big teams. You have to be precise with coming in & out of breaks against people with faster steps & footwork. Never thought I would ever see this taught im amazed!
Happy to hear you enjoy this!
ATG, Knees Over Toes. Backwards for life! I tell everyone about how you are trying to change the narrative on working out. You are the next level if you want to be amazing. You even have workouts for Zero ability, which is most people.
I appreciate your support!
Brilliant!
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I love this
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Absolutely love your videos, I have your Ability Zero book which is excellent. Thanks for producing such great content for those of us that struggle with joint health
That being said, my favorite part of the video is the baby gate in the background :) That little one is going to be a world-class jumper lol
Thank you so much! Really appreciate it LOL!
Thank you so much! Really appreciate it LOL!
Outstanding
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Awesome vid. I think you are aware of this: it might seem wise to hide information from the competition, but ultimately we get more blessings when we share and help others. Focus diligently on our own progress and help others along the way. Hoping others make less progress actually hinders oneself!
Also as you said, it’s hard work + knowledge. It’s one thing to have knowledge, and another thing to patiently put that knowledge into work, and refine it, for years.
Thank you and appreciate the support!
Im 30 and I thank Leonard for this stance and drills
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Thank you!
You're welcome!
Awesome 💪🏻
Thanks!
As an Ice hockey goalie, can confirm. You're in this stance for 60 minutes a game. Goalies stand up straight between whistles for a reason: to rest. What's interesting is that now that I'm in my late 40s and haven't played in a decade, I have more of the stereotypical lower Dad body injuries creeping up. It seems I should have stayed playing
Definitely something to address! Would love to help you get rid of those injuries! Can checkout this video: Exercise For Longevity: Top 4 Things I’ve Learned
th-cam.com/users/shortsDeQCWZyfy2g?feature=share
Hey Ben, i have been following you now for a long time, you got some very nice stuff out there. I am on/off shin splits my entire life, I would love if you could do some more content on shin splits.
Checkout my foot, ankle, achilles, and shin guide on TH-cam. Covers how I would cover shin ability: ATG Foot, Ankle, Achilles & Shin Guide
th-cam.com/video/_2RZkfw6Y1g/w-d-xo.html
love this i am a newer member to your ATG program
That's awesome! Keep me posted!
I have made some of your atg knee related exercises a staple part of my leg workouts, and I try to do them a couple of times per week. It's been really helpful in strengthening my knees and ankles, and giving me the confidence that I can rebuild that stability and mobility to be able to do other exercises or just not get injured as I get older(early 40s now after a life of exercising hard but not focusing on mobility enough).
I also just started adding your 3 back related exercises to my routine and am confident in their value going forward.
I have to say, and this sound so superficial, but the first thing I noticed in this video was your shoes. I've used Vibrams for years in the gym and when to occasionally run outdoors. I was a huge fan. Then I realised that running in them on concrete regularly may not be a good idea, even with proper form, so I switched to Altras. Zero drop, wide toe box, but some cushioning. And now I've recently bought a bunch of Vivobarefoot shoes, for work and casual wear, which I love. All this to say, I recently couldn't exercise for around a month. I went in the gym a few days ago and did the atg knee routine, and was amazed to find that it felt easier than before, especially in the atg split squat with my balance and stability! I think switching to zero drop, foot shaped shoes make a huge difference, and are a natural complement to your ideas and exercises. This might be something you could expand on in future content.
Thanks again, you are much appreciated!
Wow! Really appreciate the comment and way to go! I actually have my own barefoot inspired sneaker, you can learn more about that here: ATG Foot, Ankle, Achilles & Shin Guide
th-cam.com/video/_2RZkfw6Y1g/w-d-xo.html
@@TheKneesovertoesguy Oh that Uncivilised Sneaker link is yours? That's awesome, they look great. Happy for you, I hope they sell well!
Inspirational 🚀🚀🚀
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I am not an athlete but i'mma turn into Athletic monster by watching your videos and being consistent 😈😈
That’s awesome! You got this!
@@TheKneesovertoesguy what kind of workouts can I do for my core if I don't have any equipment
Will be trying this to get into better positions for disc golf all the best pros get into that position but much wider
Awesome! You got this!
Loved the video Pat, just wondering what exercises you would recommend for building strength and power in the glutes?
Have a glute protocol on the ATG App, would check that out! Can’t go wrong with sled push, squats, and seated good mornings!
I stopped Skateboarding when I was 19 yo AFTER working out for just 7 mo (KNEES BEHIND TOES🤬) because of knee pain. I'm 31 yo now and I will be working on my stance and I WILL be Skateboarding harder than ever! Thx guys!!!
ROOTING FOR YOU!!!!! Keep me posted
@@TheKneesovertoesguy Would love to see how a pro skater does on the lower body standards- it's basically an exclusively knees over toes activity that demands full range of motion and high impact absorption.
I got into skating this year at 29 without much of a sports background, and finding this KOT stuff is really exciting for both longevity and performance gains as I get into more demanding skating. Appreciate all you've done and do!!
Thankful for everything, hip internal rotation will help with getting in those kyrie, kemba, MJ positions like in the video. I would love to see more exersises like in the video for internal rotation of the hip. I know and have see you already have it for external rotation like piquen pose for example
Appreciate the support. Here covers a great option for hip internal rotation: Internal Rotation
th-cam.com/users/shorts22nay04FIiw?feature=share
In the first exercise, I see heels touching for Mr. Leonard but not yours, is that fine? tried this, and it's burning like hell - nice!!
Thank you for sharing this.
Either works! Do which one feels better for you!
This is such a great video. Thanks. Do you recommend this daily or how often do you recommend? Do you need time to recover from this?
You can try it out and see how it works! I would do on lower body training days and see how that goes!
What brand of shoe are both of you wearing ?
Uncivilized Sneaker Model 2: uncivilizedsneaker.com
This was my defensive stance in basketball. I'd always deliberately have my knees and toes slightly in which made lateral movement easier,
That’s epic!
I'm doing stuff that you preach (Tibialis raise, KOT & straight one leg calf raise, seated good morning, nordic curl assisted (because I'm weak here), Petersen step-up, Jefferson curl, high knees, ATG split squat for lower routine and pullover, Y raise, Powell raise and side external rotation for upper routine) for the last 3 months along with my regular gym training in PPL style that I've been doing a long time and I can see how my playing soccer has improved, I'm quicker in reaction and my sometimes pain on the outside of my left knee has gone. Also feel way more mobile especially with some stretches I saw from you. Thank you very much for sharing the knowledge. Do you think there are some other exercises that I need to add to the routines?
Cheers from Croatia!
That’s incredible! Well done! Definitely on the right path here! Checkout my lower and upper body nuance videos on TH-cam. If you base your workouts around these movements you can see amazing results!
I'm not into sports at, juat trying to have better knees and legs so I can live life better and play with my kids. I can only do the stance so far but im excited to improve!
That’s a great goal! Knee Ability Zero can be an excellent start, and has helped many address their knee ability and return to what they love! Check this out: 8-Step Zero Equipment Workout From The Ground Up
th-cam.com/users/shortsNmL_Lj0ZcdY?feature=share
Love your Content💯
I have chronic knee pain, do you think I should do the level of Kot stance I can pain-free or add little movements?
Start with backwards walking and see how that feels! You can also try the stance by finding a knee bend that is pain-free!
Reminds me of the slide board exercise
I’m not an expert on that. Fortunately, you can get pro results without any equipment. 🫡🙏
as a tennis coach, I would love to see a video to see if this applies to tennis. It makes sense as the first step out of the split step is what you show in the 1 inch step pattern.
Sure does! Even have a tennis program on the ATG app! One of our lead coaches at ATG was also a Pro player, so it certainly carries over!
I wonder if there will ever be a video like this for fighters/mma guys/kickboxers with their fighting stances.
I would checkout Nsima Inyang on TH-cam: youtube.com/@NsimaInyang?si=x01bMLBnps-MAMde
He also has a martial arts program on the ATG app which I recommend!
Coaching: atgonlinecoaching.com
I love to do slant board squats. Need to work on adding weight...but I'll get there 😊
You got it!
#LetsJamIt✊️💯
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I spread awareness by walking backwards at least half my work out. Only 2 to 4 miles. 45 minutes to be efficient, running/walking included. Pullups and Para level bars for split squats.
That’s epic! Thank you!
Plz make the part 2 fast
As Football player (⚽) changeing direction is my life ❤
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Me (5 Seconds in): This is so stupid
Me (30 Seconds in): …Everything I learned is BS.
This is literally MJ’s stance. Great video 👏🏻 👏🏻
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great
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Can you look into Tennis, Roger Federer has this stance and I notice he does use the quarter inch steps when moving laterally. 😊
Very cool!
LETS GOOO
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I have a question. Why do we turn the knee inwards? For to put the weight on ball of the big toe or something else?
Helps with moving side to side and is more closely resembling an athletic stance in sports.
Hey Ben I love your videos, what shoes do you guys wear? And why don’t you sell ATG Shoes on your website??
These are the Uncivilized Sneaker we made which you can find here: uncivilizedsneaker.com
I did two days ago. My knees never felt better. Ty knee over toes, time tog e r back to combat sports.
Epic! Keep it up!
LJ / ATG ‼️‼️
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What shoes are they brother? I like them, always looking for good footwear options when training:)
Thank you! These are the Uncivilized Sneaker: uncivilizedsneaker.com
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Appreciate it!
thats a great warmup for the VMO muscle, i can feel it burning. good conditioning! but for a beginner they'll probably need to put on muscle on there before they start doing this or else its gonna hurt.
Reverse sled or backward treadmill can be a great start as well!
Thoughts on making one legged slant board squats easy once two are easy?
I would personally have the athlete then add loads, and start progressing ATG split squat. That’s the formula I have seen work incredibly well long-term, and what I do to this day. 👍👍
Is the slamboard squat made to preventing knee pain or to make it dissapear
Both! Can be used to strengthen your knees and help you find your pain-free squat and get out of pain! Would checkout this video: ATG Slant Squat Progression + 4 Frequently Asked Questions
th-cam.com/video/gI77HvxqHrc/w-d-xo.html
Fixing this at the youth level is key. Then, knees over toes won't be so mind-blowing. The goal is to literally work your way out of this job by making this common knowledge. P.E. 101.
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It’s so funny, I remember being taught that wrong way to defend, and thinking ‘yeah that makes sense’, doing it in practice, but then as soon as you were having a good game and in the zone, you immediately naturally went to the knee in position because it was the best chance.
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This is the stance that Novak Djokovic is in when preparing to return serve
Success leaves clues!
same principle is also true for soccer--there should always be a foot on the ground b/c you're not in control of your body if both feet are in the air.
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OMG!!! Where have you been when I was a teenager?! I want to be on board! Of course i want to, but could it somehow be possible for me? I'm turning 61 next month and with knee issues almost all my life. Well, he said it, when there's a will... Thanks boy for the information! I'm going to give it a try ...just a bit 🤭
You absolutely can do this! The training can scale to all levels and ages! My mom still does ATG training and turning 70 this year! You got this!
My quads are burning like crazy😂
Awesome!
People make fun of me for walking backwards in my neighborhood. Do not worry about what people think about you. I will be laughing at them when I don't need knee surgeries. I played catcher in baseball for 14 years. I liked catching because I thought it was like being a knight wearing armor. Now I am glad to have the knee abilities. I am so happy with my life to be ahead of the game. Coach Williams had us doing Nordic hamstring curls back in early 2000's. He was a strength and conditioning coach who had coached Shaq O'Neal at LSU. He was having us do college workouts in Highschool. I squatted my whole life. Can you do a study on MLB catchers and how good their knees are?
That’s epic! Way to go and thanks for sharing!