everybody knows the knees over toes guy but nobody knows atg athletic truth group a movement created by Ben with a philosophy to have no weak or tight links in the body today I'm going to be taking through a full atg workout from head to toe what makes atg unique is that we take areas people have difficulty with and rather than running from them we find the lowest level that you could do without pain and then we have routes for long-term changes so you could actually take something that's a weak Ling for you right now and years later it could be a strong point it's just as important for me as it is for my mom who's almost 70 we follow the same progressions just at our own levels so we're outside your gym and you told me you have a bunch of other freaks of natures inside that are going to take me through a workout today that's right I think I meet some improvements from last time I walk backwards every day I'm happy to hear that and that's the very first thing we do when we walk into the gym is we get a little backward cardio in Derek's here on a resistant treadmill you could use a treadmill that's not turned on at your gym we made this to make it more comfortable and more convenient Derrick is 45 years old I aspire to be like him I'm 32 and he's going to warm me up so you've actually created a backwards treadmill yeah wow you can start off slow I know you said you got maybe a little knee twin so just kind of start slow make sure you don't feel any pain and then once you feel like you got to that VMO pump and try really get going get that foot behind that knee so is there a reason why like this is this is like downward cuz you see a lot of people at the gym now they have like the they're on the regular Treads the flat one is just like the straight one a slanted angle does have science behind it for developing your knees more yeah you can set a 10-minute timer and walk it out how's that knee feeling good it feels it's getting warm just kind of relax up body just a little bit just kind of really get those legs M just don't put like put the tension all on those legs really kind of put oh the burns there yeah keep oh wow isn't it like whenever you walk forward you have to do the same backwards well when we train we think in terms of that kind of a concept for me being able to like rebuild by KN you guys you guys that stuff day got there so you can finish out we don't want to smoke you too much but maybe go like 30 seconds and see if you go FAS like finish strong for 30 oh my God keep 1 two yeah nice oh that feels nice good pump holy the weight doesn't bear down on you like a squat so it doesn't have the same risk factor you could get very athletic legs just with these open steps but what's really awesome is you can now take someone who's in pain and rather than having to avoid working hard you can actually use your work ethic to get out of pain now for a lot of people who go to a gym and they obviously don't have access to this or a sled is it just would you just say walking on a treadmill turned off off backwards is just a good substitute people had a lot of results out of that our hotel gyms when I'm tra on a row I really get on the back sh me I go 20 30 minutes before I start working out 20 to 30 minutes why need get a couple of these cuz we wouldn't have you rest too [Music] long oh my god wow it feel like a set up actual squats atg designed this with SX and it's like seated calf machine so my vision is that every gym that has a seated calf machine has the exact opposite next to it it's kind of like the reverse treadmill for the calvs exactly and next to me is one of the world's highest jumpers and pound-for-pound he has some of the strongest tips that we've seen nice opponent nice nice good job 15 that's it yep so when he's approaching a jump this is simply the first line of defense then it goes into the knee we want everything strong we want this strong we want this strong we had the World's Strongest Man here and Court out TI him same weight eveny was like twice his size so you're going to try next okay that weight yeah this is actually like bare minimum standard okay for 15 reps so how much weight is this right now this is 35 lb and this is like the starting weight for standard is 20% body weight 15 full reps so for 175 lb person this would be the standard for 15 reps so oh 12 oh I need a rest man but I do yeah just do a few cuz you'll see it it got pump yeah oh my so you can see this allows you to smoke the same muscles you were telling me last time to do it between my bench press sets yeah so you have no excuse oh my God wa so I got an F uh it's like you're a you're a ninth grader and you took the seventh grade test and you failed it a little bit damn dude but what percentage of people come in and actually like don't please don't say everybody exactly 90% don't a standard is just based on observation our split squat standard very simple the front heel can lift but standing on flat ground without the back knee touching the floor and with the torso up by having some assistance and by just working on holding this position 30 seconds that's all you're going to do today so let this heel lift so is that as far as you can get there oh yeah what if you lift your heel up some to me tell me the damage oh yeah tell me the damage well this one's definitely a pretty bad fail yeah why do I do like the stanky leg there for a second when I was like you're probably activating some muscles that normally you don't strength train in such a depth some people think oh I'm two muscular for it well the power up you just came in was 240 lb jacked and you can get in this position so I don't have bigger quads than them Tom Tom Platz people tell me they can't do this I got this from Tom Platz he did that yes we're not going to make you squat okay but he okay but he's just going to show you that this is someone who splits squats just like I do it doesn't mean that all people who split squat are skinny pale dudes who play basketball I think the definition of Mobility has been missed bit this is flexibility oh so this isil but but Mobility means the ability to move that is like that's way tougher I feel a lot of people like they'll skip the mobility and all that stuff because it doesn't really translate to how you physically look but it indirectly totally does and people don't think about that and we don't skip it cuz it's how we train it's one and the same it's not oh now I have another thing I have to do yeah specific to that point too is for instance the tits oh I don't really want to who invented the T Bar bodybuilder great point you want to get your chest bigger make sure your back is strong enough right you want to get your Cals bigger maybe you're not training your ti ti too we right four plate squat four plate you should have a sensor on the floor so if like once his butt touches it that counts as the r well you'll see cuz there'll be nowhere left to go full range of motion no knee sleeves no back belt nice so I can see his butt SWAT on the floor where we got a lot of these athletic standards from is Xavier by seeing what could he do that we couldn't do like so for example okay Fernando Xavier can squat strong Fernando can squat strong but here's something that Fernando could not do that Xavier could do you'll try it after [Music] him I'm getting ready for something crazy right now right here so Xavier's doing half of his body weight and he's going to go for at least 20 reps that's our standard for strength below your belly button this is the biggest difference between someone who's strong someone who can run fast you want both you want the force into the ground so we this is a reverse squat for us and he's trying to get just as we try to squat out the grass we only count the rep if he covers the hamstring this way okay so hamstrings over wow wait till you see how tough half body weight is 20 reps one set you might end store maybe we should start e body weight half body weight 20 reps maybe 1/16th of a body weight hands behind here pull yourself back then okay now 20 reps here we go one nice try not to let your heels touch the floor six good cover those hands seven 12 13 more 14 15 16 come on fin out come on come on come on 17 D two more two more more more good job good job you I think this is how people like an Assassin's Creed train I think there's a widespread problem that's occurring where I think bodybuilders are training this so much but they're so underdeveloped below the belly button I think different like I don't really want to say medical issues but I think people problems people are having here is because it's so weak you mean like you like heras and stuff really okay it doesn't make sense in the body you've adapted your body because you're in Fitness culture that your tibialis is weaker than God made it proportionally just is you've trained Cavs but not tips I don't train Cavs right and you've trained sixpack you've trained sixpack oh you don't train Cavs I yeah I don't TR our Nordic stand oh these man yeah but I'm progress it everything think about everything we did so far we've helped a lot of people regain the ability to walk by empty tip bar and walking backward in a pool wow so everything scales the exercise you just did you're trying to stand it you could start at one plate it's one of the best one for women after pregnancy the really if a woman is watching this and wants to know our female standards check out knes over toes girl my wife and she posts lots of videos on like what we find realistic standards for women it's a whole another topic oh that's so cool yeah when the body stops sprinting tend to lose strength some interesting stats have shown like 90% of people after the age of 30 will never Sprint again really yeah we stop sprinting so it shouldn't be a weak point yeah you stop sprinting and starts becoming a weak point so now Jer at 45 is going to show you another one yeah you know about Nordic right so I thought you were also 25 man so he's going to show you five reps oh my God 99% of people over 40 standard on yeah Beast man holy you're a beast I appreciate it we get this from Marty St Louis hockey player have you heard of Marty oh yeah I'm Canadian legs yeah oh huge amazing legs huge did you know he was undrafted no I didn't undrafted did you know that at 37 he still is the oldest player ever to lead the NHL in scoring no way wow and our standard comes right from him he goes hands behind the back instead of pulling like this which you could cheat he contracts the glutes first and then finishes as stay as he can wow so our standard is not something we made up it's from observing one of the greatest longevity outliers in sports history Marty St Louie and his trainer said he was the only guy in the gym who could do this flat bench out of 20 plus pro hockey players he stray yep did it IGN it good five reps five reps fight fight fight fight again try keep those beautiful okay that was an A+ yeah A+ a plus yeah well you're going to rest a few minutes and you'll try it flat oh God oh my God all right I can't fail now everyone's cheering me on y yep you got this bro you got this y is that it yeah okay way to go way to go way to go job good job that was it take a break oh my lower back pump right now you finish legs we'll give you a couple minutes there you go yeah all right so now we're moving on to the upper body four of our key upper body standards I think we will pass one out of four one I think I'll be better on this than the lower we'll see 20 reps is our standard where the shoulder goes below the elbow each rep you'll notice he getting some pretty good range of motion on those discs you pull go oh this is bad for my shoulders it hurts well there's a reason why it's like the same thing when my knee's hurt in a squat so I shouldn't squat you should fix it right obviously if you can't do a dip or you need to start at a regression push-ups right push push-up right here same thing so you can start on your knees right we know all that but again full range of motion how many you get sa oh man no way 20 is the standard like 20 are good so I just going to failure right now go to failure dude it's up to you okay but if you want to pass the test get 20 okay 20 shoulders below elbow beautiful yeah there it is got one extra in two extra Ines good 31 32 33 two more two more 34 uhoh uhoh he's going to do about 70 no no I'm going to I'm going to actually struggle to get 20 if there's one thing that I think is a legitimate knock against atg is that I tend to master the leg standards and then I skip the upper body standards wow so I need to be a better product of the product so I'll try to get I'll try to get my my 20 reps here baby come on let's go I got like 22 Xavier got 34 I have over a 40-in vertical he has almost a 50-in vertical but he's that strong like as strong as you were but he's that strong in every single area that relates to the jump so I wanted to show you that now Marcel is going to teach you our three key standards for bulletproofing the shoulder these are the ones I think you're going to fail the first one we're going to go for is the external rotation okay people have an EP uh Sports have an epidemic of surgeries of shoulder surgeries but we never see these athletes really training the brakes they do usually light with the band not with the same measurable long-term approach he's going to do 12 reps here with 10% of body weight you'll go after him this looks actually very difficult your elbow's going to rest on the bast right there going you're going to look at me here open up a touch chest here okay don't put it on top of the knee keep it there countless holy now I'm sure you would beat me on bench press um I don't bench but I train the that bull CRS the shoulder Baseline standard 10% of body weight 12 reps but if you're someone trying to drive on bench we say 10% of your max bench yeah 10% of your room yeah so if you could Max 315 then 31 lb you want to be pain free like tell them about your friend 315 reps Max 350 same thing oh you know nagging pain got him here couldn't do 10 lbs for 10 reps he starts just doing that couple sets before his workout finishers whatever and in 3 weeks is like first time I haven't had B uh pain in my bench for years and it shot his bench up in just 3 weeks in 3 weeks Marcel's going to show you the second one put the arm straight going to extend raise it up oh my God and like this is a this is a 19 lb dumbbell like we're not [Music] yeah I'm going to give you a pass on this one very well done niceo I was going to show you the final one he's trying from uh bending I think this is like a secret weapon to protect the lower back when people sit more sit more sit more the studies show you end up with more limited Mobility this way which is then associated with back hand and this helps that strengthens it oh okay so most people don't train the muscle just above their lower back some people are so immobile they can't even really raise the weights so fernan is going to show you his football background as a quarterback his shoulders were wrecked he couldn't even start doing this he would have to lift weight it wouldn't recruit properly I do a Centric own so just cheating you know getting into this negative and then working working the ENT 5 Seconds down and I'm already on fire oh boy you got it oh come on now you're discouraging me oh I feel that my back see if you can do here I cramp on my lap we're going to do the Ecentric version I don't know yeah go ahead and try I think I think the thing is I I think you're like I think you're so tight that I don't think like I don't think you can get into that position I don't even think I can edit myself to look good in that Fern it right now extend full and then my holy crap this you would be balanced for like someone who weighs 110 lb and more in your world it would be the equivalent of a out of the entire bench out of the entire workout you probably just found your weakest link yeah is right here but keep going keep going I want you to feel it this is so diff four more reps on the way down good nice pinch right there up you ready Four 3 one two more reps four nice three right that was it that was fine survive the workout it I have a 100 lb girl Mobility on my back basically why is everyone clapping cuz you're the first person to even give this a shot okay I'll take it you know I'm going make a bet with you okay I'm going to commit to 60 days of purely atg stuff I'm going to document it for a video and I'm going to come back and beat all the standards there we go deal deal deal you guys heard it so I got I got to do it I'm going to do it okay that's that's the one yeah that's the one dere dere get in here dere you got to get one you got to get one good choice with this this one look real unhealthy I'm going go with this one lot of red 40 and yellow I'll go with this one brick Che got take a shirt off though brick check manck brick Oh God brick this be the atg like Christmas calendar ladies going to love ladies going love s like back go to his stagram story I love what you guys do it's very important stuff if you guys enjoyed the video Drop It a like subscribe to channel if you're new I'll see you guys in the next [Music] one