7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)

I believe the knowledge should be free.

And for 6+ years my job has been making coaching affordable.

Thank YOU for making this possible!

[plugultra]

0:40 Starting from the big toe .
1:20 slant board for tight calves
1:35 calves raises 3 sets of 20
2:42 hamstring stretch on slant board.
3:30 90 90 position . ISO hold
3:48 harder version
5:10 butterfly stretch . Hands or dumbbell
5:47 couch stretch 10-15 sec
8:16 split squat ( start elevated and assisted.


11:30 external rotator
13:13 cross bench
14:27 trap 3 raise.
15:42 Powell raise less than 5% body wait
16:41 band bull apart x20

[infernus]

Lower Body Mobility Routine
1. BIG TOE: 0:35 lean forward(easier) or lean back to make it harder x60s
2. CALVES: 1:19 lock out knees. flex your tibialis (optional calf raises) x60s
3. HAMSTRING: 2:20 quads flexed and touch the floor x20
B. 4:30 hip internal rotation x20
5. BUTTERFLY: 5:18 groin strength stretch through from x20
6. COUCH: 5:57 glutes & chest back to wall(focus quads) for 10-15s and go forward(hip flexors) x60s
(optional)
7. atg split squat 8:27
(1-3 ROUNDS)

NOTE: 7:10 "own" the position to feel strong, try to actively flex rather than ripping against yourself to stretch

Shoulder Mobility Routine
1. ROTATOR CUFF: 11:25 db external shoulder rotations x20
(optional)
4. powell raise: 15:42 use a light weight-5% of bw x20 (or band pull apart as shown 16:49)

[hubriswonk]

Now at 1.05 million with no adds! Great videos and great info to make life better!

[proddreamatnight]

I don’t know if you understand how much value you brought the world with just going over a regular routine you guys do every week

[RefurbishYourCar]

You've done so much for me and my two sons than anything I've ever come across. I've also done some variations to adapt it to what I've got. For example, on the walking backwards - I'm doing it while climbing the stairs backwards. One of the best things for strengthening my knees. I'm loading it up by wearing a 14kg weighted vest. As a 54 yo stroke victim, I'm doing stuff now that I couldn't do when i was 35. Going into my 2nd year of recovery, and I'm physically at 90% of feeling like a 20 yo me. Of course I have to mention that eating real food and daily cold showers are a big part of that too. I'm just so glad I came across you. The effects on my 15 yo son has been tremendous- despite getting hammered a lot of times playing high level football (soccer to you guys) thankfully his body has withstood it and has never gotten injured. You, sir, are a blessing to humanity.

[RajivSundaresan]

Amazed by how much value you add to people’s lives all over the world. Been a fan and follower since my ACL tear playing badminton and religiously follow your ATG standards. I find myself even quicker on court now. Can’t thank you enough! Love and support from Mumbai-India! 🙌🏼

[bryce]

Ben, no one would blame you if you monetized this channel. With the hard work you put in you deserve your pay day 💰

[MonteNevitt]

I'm 65. I can no longer run across the road to save my life. The orthopod told me at age 45 that I was classic knee replacement candidate --- but that he didn't want to see me until I'm 65. I've begun doing these exercises and resistance stretching and I feel better. I'm not in a hurry to go under the knife and hack saw until I've given this a try for six months. Stay tuned....

[matthewhorseler]

I'm so happy I live in a time where ATG exist. This channel is pure gold, by far the most important on Youtube. Thank you for sharing your knowledge with the world.

[ezrsaidndone]

Hurt the tendon in my upper hamstring for Second time in 2 months and had bad patellar tendinitis in both knees from basketball. Being 43 years old I started some of your exercises especially the sled pulls, atg split squat and Poliquin/Patrick reverse step up. Played my first game in a month and was balling up guys half my age and am almost dunking again. Minimal knee pain the next day when normally I would be hurting bad. Amazing man

[Onnitfan]

The second one (calf stretch) cured my plantar fasciitis. Three times a day for 2 minutes. Lock out the knee.

[harryzero]

I am 64 years old, in reasonably good shape, but i was beginning to lack mobilty and full range of motion in certain joints a natural occurence as we age; this video has helped me to restore my range of motion, thus improving my quality of life.
Thank you, and keep up the good work.

[logsplitter]

I love your information. You do such a great job at what you do. I am 67 YOUR STUFF is a must for us older people.

[GatorsGunners]

You guys are true hero’s ! I spread the word every second of everyday to people of every age !!❤❤ you WILL be in the textbooks! I’m so glad this generation as well as future generations, get the benefit of your hard life’s work !

[jonkrause]

Love the quote “what movement can you own”. Progression of flexibility of the body starts with the mind. I’m obsessed and slowly doing all ATG exercises. 🙏 for facilitating my pain free mobility and life. 🙇🏻‍♂️ Turning 55 in a few weeks and am a boulderer, noob downhill skateboarder and amateur natural bodybuilder who works as safety & risk construction professional.

[Martin-yfzk]

Not only is this the best explanation and it's free, what impressed me the most is how well you guys speak and express yourselves! Not many people can express or teach this well and clearly. Y'all must be avid readers too! This one made me a subscriber and also made a plan to start stretching. Keep up the good work!

[lostalbums]

The pullover and trap 3 raise are absolutely life changing!
I've had middle back pain (more tension than pain actually) for at least 6 years, which I think was no helped by my hyperkyphosis, at work, after 3-4 hours, staying seated became unsustainable. I had to ask my company for a standing desk and it helped but not as much as I would have liked.
After 1 month of doing both exercises, no more middle back pain at work, and it hasn't come back months later (I still do them though), that changed my life!

And trust me, I tried lot of things before that, nothing came even close in terms of results

[jilow]

I don't think people are going to mind if you start getting Ad Money. Your content is great and your competitors have Ads--- If they didn't have Ads, I'd see why you might not want to as well.

Do what's best for you!

Thank you for starting this strength throughout length concept that is moving like wildfire through the fitness industry. I really think you were the first major domino of that and it's helping a lot of people.

[arvinghamami]

it's crazy that you're still replying to comments man! it really show your passion for the craft and that's really respectable. thanks a lot!

[MichaelKada]

Truly amazing. I went through about a hundred flexibility videos until I found this nugget. It really makes a difference when somebody has gone through the journey by himself.