Knees Over Toes 15-Minute Lecture Series

3 Diet Hurdles

I hope this helps.

The ATG Group Class

Circulation into “ground-up” flow from ankle to knee to hip/spine to shoulder: 4 Rounds: -100m Backward Sled (or preferred circulation) -15 Tibialis Raises -8 ATG Split Squat per side -8 Back Extensions w/ 2-sec Hold -8 External Rotations w/ 4-sec eccentrics

Top 2 Social Media Tips

My current top 2 pieces of advice for social media and life!

ATG-Style PHA Training!

My goal is to answer YOUR QUESTIONS under 15 minutes, once a week, so please keep me posted via social media DM (or other ways you communicate to me) on what topic you’d like me to cover next week. Thank you! Yours in Solutions, Ben https://www.atgonlinecoaching.com

My Take on Footwear | #KOT17

The KOT Mentality - Ep 17 - My Take on Footwear ATG Online Coaching - https://www.atgonlinecoaching.com/ Knee Ability Zero Book - https://www.amazon.com/Knee-Ability-Zero-Ben-Patrick/dp/B09KNGDYGL

3 Diet Tips for Less Stress & More RESULTS | #KOT16

Fernando's Diet Plan: http://nextfitnessonline.com The ATG Program: https://www.atgonlinecoaching.com

ATG Numbers for Speed | #KOT15

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...

Life Update w/ Mr1nf1n1ty | #KOT14

#KOT14 ATG Online Coaching - atgonlinecoaching.com Get Ben and Derek's book - atgforlife.com

3 Keys for Social Media Success & Happiness | #KOT13

Social media once started to negatively affect me. Here’s how I’ve expanded even faster, despite less time and stress on social media, and more time with family.

ATG Numbers: Tibialis Edition | #KOT12

In this episode we cover one of the hidden gems that allows me to spring off the ground like great natural jumpers can… only for me it’s a measurable strength category so I keep going up, up, UP while others lose athleticism. It’s a beautiful thing that we can all be more athletic and protected compared to what’s traditionally expected for us!

How to Exercise to Make Your Body More Bulletproof - #KOTM11

Explained in 6 minutes and 31 seconds - also available on YouTube with exact visuals.

How to Exercise to Make Your Body More Bulletproof | #KOT11

Explained in 6 minutes and 31 seconds - also available on YouTube with exact visuals.

10 Minutes to Understand KneesOverToes

Understanding KneesOverToes in 10 Minutes

10 Minutes to Understand KneesOverToes | #KOT10

Understanding KneesOverToes in 10 Minutes

How Leonard Johnson’s Mindset Created His NFL Career

KneesOverToes Mentality Episode #9! Leonard is one of my best friends from childhood. Despite being undersized and from a small town, he created a long NFL career for himself and changed many lives along the way. How did he believe he could do it? Derek and I investigated and got the key data from Leonard so that you can apply it to your own life. Leonard was one of my first clients, and the lack of solutions we encountered in traditional training helped formulate the ATG program a...

How Leonard Johnson’s Mindset Created His NFL Career | #KOT9

KneesOverToes Mentality Episode #9! Leonard is one of my best friends from childhood. Despite being undersized and from a small town, he created a long NFL career for himself and changed many lives along the way. How did he believe he could do it? Derek and I investigated and got the key data from Leonard so that you can apply it to your own life. Leonard was one of my first clients, and the lack of solutions we encountered in traditional training helped formulate the ATG program a...

ATG Numbers: Hip-Flexor Edition

The ATG Numbers It’s easier to make long-term changes when you can measure them: Reverse Squat 50% BW x 20 MonkeyFoot 12.5% BW x 20 L-Sit x 20 seconds …are examples of measurable hip-flexor strength, but this episode covers much more! If you liked this episode, we can make more episodes breaking down the numbers for specific purposes! All unusual equipment links: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac The ATG Program: https://www.atgonlinecoa...

ATG Numbers: Hip-Flexor Edition | #KOT8

The ATG Numbers It’s easier to make long-term changes when you can measure them: Reverse Squat 50% BW x 20 MonkeyFoot 12.5% BW x 20 L-Sit x 20 seconds …are examples of measurable hip-flexor strength, but this episode covers much more! If you liked this episode, we can make more episodes breaking down the numbers for specific purposes! All unusual equipment links: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac The ATG Program: https://www.atgonlinecoa...

How to Make a Transformation

The key is simple: find your CONSISTENT win.

How to Make a Transformation | #KOT7

The key is simple: find your CONSISTENT win.

The 2 Hidden Gems For Jumping Higher | #KOT6

1. The Reverse of Your Approach 2. The Area Below What You Use When You Jump

The 2 Hidden Gems For Jumping Higher

1. The Reverse of Your Approach 2. The Area Below What You Use When You Jump

Overcoming Setbacks

Ben’s 1-2-3: 1. It happened. 2. How can you set even bigger goals? 3. Keep a list of what you appreciate. [Then keep 2-3 in a note in your phone and up-to-date at all times!] Derek's 1-2-3:  1. Get excited about going to another level!  2. Take 💯 responsibility  3. Create the Vision of the person you desire to be... chart your progress!

Overcoming Setbacks | #KOT5

Ben’s 1-2-3: 1. It happened. 2. How can you set even bigger goals? 3. Keep a list of what you appreciate. [Then keep 2-3 in a note in your phone and up-to-date at all times!] Derek's 1-2-3:  1. Get excited about going to another level!  2. Take 💯 responsibility  3. Create the Vision of the person you desire to be... chart your progress!

7 Unusual Exercise Solutions | #KOT4

    1.    Sled     2.    Slant     3.    Tibs     4.    Nordics     5.    Hip-Flexors     6.    Home Solutions     7.    Knowledge For all links and discount codes: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac To do the program: https://www.atgonlinecoaching.com

7 Unusual Exercise Solutions

    1.    Sled     2.    Slant     3.    Tibs     4.    Nordics     5.    Hip-Flexors     6.    Home Solutions     7.    Knowledge For all links and discount codes: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac To do the program: https://www.atgonlinecoaching.com

8 Actions to Lose Fat with Less Stress | #KOT3

Daily walk. Replacing man-made foods with nature-made ones, without limit. Near-daily sled. Having bodyweight training goals. Training to be bulletproof. Electronics cutoff 8.5 hours before morning alarm. Something you consider a sport at least once a week. We hope some tips in this podcast help you on your own journey!

8 Actions to Lose Fat with Less Stress

Daily walk. Replacing man-made foods with nature-made ones, without limit. Near-daily sled. Having bodyweight training goals. Training to be bulletproof. Electronics cutoff 8.5 hours before morning alarm. Something you consider a sport at least once a week. We hope some tips in this podcast help you on your own journey!

ATG Longevity Training Checklist

In every ATG workout we:  1. Start with our toes and feet,  2. apply pain-free pressure from the ground up  3. - at least as much backward as forward -   4. and REGRESS to restore full range of motion  5. while strengthening THROUGH LENGTH,  6. leaving NO WEAK LINKS  7. and finishing with our hands and fingers.

ATG Longevity Training Checklist | #KOT2

In every ATG workout we:  1. Start with our toes and feet,  2. apply pain-free pressure from the ground up  3. - at least as much backward as forward -   4. and REGRESS to restore full range of motion  5. while strengthening THROUGH LENGTH,  6. leaving NO WEAK LINKS  7. and finishing with our hands and fingers.

The KneesOverToesGuy Challenge | #KOT1

In this episode I guide you through my “KneesOverToesGuy Challenge” which is a series of questions to help you have a luckier 2022. For best results, make a note in your phone with your Steps 1-7 so you can look at it, update it as needed, etc…     1. What do you want to get luckier about? [has to be measurable!]   2. WHY???   3. What entertainment is not getting you closer to your goal?   4. What technology do you need to focus on more?   5. What foods are not getting you closer to...

The KneeOverToesGuy Challenge

In this episode I guide you through my “KneesOverToesGuy Challenge” which is a series of questions to help you have a luckier 2022. For best results, make a note in your phone with your Steps 1-7 so you can look at it, update it as needed, etc…     1. What do you want to get luckier about? [has to be measurable!]   2. WHY???   3. What entertainment is not getting you closer to your goal?   4. What technology do you need to focus on more?   5. What foods are not getting you closer to...

The KneesOverToesGuy Challenge

In this episode I guide you through my “KneesOverToesGuy Challenge” which is a series of questions to help you have a luckier 2022. For best results, make a note in your phone with your Steps 1-7 so you can look at it, update it as needed, etc…     1. What do you want to get luckier about? [has to be measurable!]   2. WHY???   3. What entertainment is not getting you closer to your goal?   4. What technology do you need to focus on more?   5. What foods are not getting you closer to...

3 Levels of ATG Coaching Certification & ATG Jeep Gyms?

Starting picturebook program: https://www.amazon.com/dp/B09KNGDYGL My full program: https://atgonlinecoaching.com The equipment I use: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac Thank you for listening!

The Definition of Short Range

Starting picturebook program: https://www.amazon.com/dp/B09KNGDYGL My full program: https://atgonlinecoaching.com The equipment I use: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac Thank you for listening!

Upper Body & ATG Los Angeles

The Future of ATG

ATG Update 11-3-2021

Your Knees Have 24 Opportunities For Protection & Ability

I've yet to find a program that trains these 24 areas like the Advanced Zero Program I am currently doing. I hope this podcast changes that for the world. <3

Knee Ability Prep: How to Get in Shape While Putting Money in The Bank For Your KNEES, Too

My Current Speed System

The Advanced Zero Hamstrings System

5 Minutes: Long-Term Knee Pain Solution

2-Year System + Continual Gains

1. Zero to 2. Dense to 3. Standards to 4. Genetic Potential to 5. Zero The Rebuild to 6. Rocket Dense to 7 & 8 (repeat) Standards and Genetic Potential = 96 weeks. Then can I keep getting even more athletic in 2 years of training only 10 minutes a day?

How to Make Your Own ATG

To follow my full route from Knee Ability ZERO to DENSE STRENGTH to STANDARDS, which has produced 1895 knee success stories and requires ZERO equipment for your first 12 weeks (but you are free to progress at ANY time), check out atgonlinecoaching.com and use code FRESHSTART2021 for my lowest price ever! And to see the equipment you would need, by program: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac 

SAFE Knees Over Toes Loading Progression!

Check out atgonlinecoaching.com for the most results-producing (over 1800 unasked-for knee success stories) knee programming and coaching of all time! FRESHSTART2021 code makes it the lowest price ever, with no long-term contract and 7-days-per-week coaching and service!

Knee Ability DENSE STRENGTH!

Visit atgonlinecoaching.com to read all programs and be coached through any program with your own form coached via user-friendly app!

TRUTH Comes Before Science

Thank you for listening!

The 2 Biggest Mistakes in u18 Training

I know for a fact that any athlete with average or even BELOW average genetics can be in the upper 1% of speed, jumping, and bulletproof joints!

7 Facts We Should All Know About Longevity

atgonlinecoaching.com shows exactly how anyone can afford my full education, programs, and coaching, and I answer all Instagram DMs if you have any questions for me!