andyreagan.com

ATG

Backlinks: ATG | ATG | Mobility

Ben Patrick, aka Knees Over Toes Guy. Really excellent physical therapy / fitness advice and guides. He publishes in-depth guides, it's pretty incredible.

ATG = Ass To Grass (e.g., atg split squats). Calls his group "Athletic Truth Group" but I knew it must be ass to grass…

ALL CONTENT HERE BELONG TO ATG / BEN PATRICK. These are just summaries for my own reference.

ATG app

I tried his app for a couple months, but didn't get too much more out it than his posts.

Payment date 29-Mar-2023 23:24:13 EDT

Invoiced amount $24.75

Payment date 29-Apr-2023 23:24:18 EDT

Invoiced amount $49.50

Kids

We must live our lives in such a way that our children, and their children after them, will form a natural and lasting commitment to the vigorous life.

— JFK

Circulatory (up to 3 circuits)

  • 50 Yards Backward
  • 20 Jumping Jacks
  • 50 Yards Forward

Youth Tests

  • 5 Backward Medball Tosses
  • 3 50-Yard Sprints
  • 3 5-Rep Broad Jumps

ATG Exercises

  • 10 Single-Leg Calf Raises Per Side
  • 20 Tib Raises
  • 10 ATG Split Squats Per Side (up to 3 sets)
  • 5 Nordics
  • 20 (Deepest) ATG Squats
  • 20 Lower Back
  • 10 Ab & Hip Flexor
  • 10 QL Per Side
  • Full Pull Up to Exhaustion
  • Full Push Up or Press to Exhaustion

Standards

He had ~20 in the app, and just published a blog post with 23. Regardless, it's great to have some benchmarks. I can hit some of these out of the gate, and some I am so so so far away that it really highlights the weakness.

In short:

  1. Single-leg Standing Calf Raise: 25% of my weight for at least 10 full reps with no bounce
  2. Seated Calf Raise: 50% of my bodyweight for at least 15 reps with no bounce.
  3. Tib Bar: 20% of my bodyweight for at least 15 full reps with no bounce
  4. ATG Split Squat: 25% of my bodyweight per hand for at least 8 reps, on flat ground or back foot elevated up to 6” (which is harder)
  5. Reverse Step-up on Slant: at least 20 reps with the step at 6”
  6. True Hack Squat: 25% for 20 reps
  7. FULL-CONTROL Deep Barbell Squat: at least 100% for 6 reps
  8. Nordic Hamstring Curl: 5 full reps
  9. Machine Hamstring Curl: 85% x at least 8
  10. Full-Stretch Romanian Deadlift: at least 100% for 12 reps
  11. Full-Stretch Seated Deadlift: 37.5% per hand for 20 reps
  12. Cable Reverse Squat: 50% x at least 20, or Garhammer Raise: at least 20
  13. Back Extension 25% x 20 and Elephant Walk Palms to Floor
  14. Standing Pancake: head to floor
  15. QL (Quadratus Lumborum): 20 reps
  16. Bodyweight Pull-up: at least 10 full reps
  17. Bodyweight Row: at least 10 full reps
  18. ATG-style Incline Press: 37.5% per hand for at least 8 reps
  19. ATG-style Shoulder Press: 25% per hand for at least 10 reps
  20. Incline Powell Raise: 10% x at least 12 reps
  21. External Rotation: 10% x at least 12 reps
  22. Pullover: 25% x at least 12 reps
  23. Eccentric (the way down) Trap-3 Raise: 10% per hand x 5 reps, controlling at least 5 seconds down per rep

His guide includes pictures of each.

  • Dumbbells / dunk at 50

    Workout 1

    • ATG Split Squat 6 x 12
    • Back Extension 2 x up to 20
    • Full-Range Overhead DB Press 2 x up to 12
    • Full-Range Row 2 x up to 12

    Workout 2

    • DB Slant Squat 6 x up to 20
    • Nordic 2 x 5
    • Full-Range Incline DB Press 2 x up to 12
    • Full-Range Pull-up 2 x up to 12

    Workout 3

    • Reverse Step-up 6 x 15
    • Full-Stretch RDL 2 x up to 20
    • Pullover 2 x up to 15
    • Face Pull 2 x up to 15

    I do each one like this…

    • ATG Split Squat…
    • other exercise
    • ATG Split Squat…
    • other exercise

    Until all 6 sets of ATG Split Squat AND other exercises are done!

    I INTENTIONALLY start bodyweight-ONLY on the ATG Split Squats, slant squats, and Reverse step-ups.

    I only GRADUALLY add loads.

    I go up to whatever loads FEEL GREAT.

    Sled, extra mobility, calves and various other accessory work can easily go in before, during or after!

Barbell

BARBELL LIFT #1: CLOSE STANCE HEELS ELEVATED BACK SQUAT 8 sets of 8 reps

Notes: Deep squat. Not heels flat. Not full slant. But the heels elevated. And feet no more than hip-width apart. Stand as tall as you can. That’s about how far apart your feet should be. This allows a great strength workout while still ensuring your knee development is emphasized.

BARBELL LIFT #2: FULL-STRETCH ROMANIAN DEADLIFT

  • 60% x 12 reps
  • 80% x 10 reps
  • 100% x at least 8 reps with GREAT FORM.

The keynotes of “great form” on an ATG-style RDL are:

  • Lower back doesn’t round.
  • Knees behind toes
  • Lower back at least to parallel

BARBELL LIFT #3: FULL-RANGE OVERHEAD PRESS

SINGLE-LEG CALF RAISE 20% x up to 12 strict reps per set is the goal.

MONDAY’S WORKOUT RECAP

I think 12 full pull-ups is a great finishing touch!

Mobility

CHILDLIKE MOBILITY ROUTINE CHECKLIST

  1. Big toes up to 45 seconds.
  2. Slant calf up to 45 seconds per side.
  3. External hip up to 45 seconds per side.
  4. Internal hip up to 45 seconds or 20 reps per side.
  5. Standing pancake pulse up to 20 reps.
  6. Couch stretch up to 45 seconds per side.
  7. Elephant Walk up to 20 per side.
  8. Seated QL up to 10 per side.

Ankle ability

ATG Ankle Ability Exercise Routine

  1. Optional flossing up to 60 seconds to loosen up.
  2. Optional pushing through the toes backward to warm up: 5 minutes.
  3. Seated calf: Free weight: at least 20 reps, or machine up to 20 reps, starting on the weak side and matching on the stronger side.
  4. Tibialis Raise up to 20 reps.

5 & 6. Wall Calf & Tib Rotations: 10 per direction. 7 & 8. Reverse Step-up 2 x 20, paired with Ham Curls for good measure. 9 & 10. ATG Split Squat 3 x 12, paired with toes-up staggered RDL w/full stretch 3 x 12.

Last modified: May 21, 2025