Knees Over Toes 15-Minute Lecture Series artwork

ATG Numbers for Speed | #KOT15

Knees Over Toes 15-Minute Lecture Series

English - April 14, 2022 19:29 - 23 minutes - 21.3 MB
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Brendan’s injury history which he has now overcome:

Patellar tendon surgery 2016
Tibial Stress Fractures/shin splints 2017-2019
Herniated Lumbar Disc 2019
Sports Hernia 2020

And his targets on some of the exercises in the ATG Program which he is using to increase his speed going forward:

1) Seated Calf Raise 100% BW x 10 [varies in difficulty by brand]

2) Tib Bar 30% BW x 10

3) Peterson Step Up STRICT 20 reps matching 2RM Paused ATG Back SQT

4) Strict Nordic Eccentric 12.5% BW(10kg) x 10

5) Reverse Squat 100% BW(80kg) x 10 (Full hamstring to calf)

6.) Seated Goodmorning 100% BW x 10 (Abs to bench, maintaining arch)

7.) Dip/Chin 50% BW x 5

8.) Incline Hammer Curl 25% each hand x 8

This is all in addition to accomplishing the entire ATG freak standards over time!