ATG (Athletic Truth Group) workouts, popularized by Ben Patrick (the “Knees Over Toes Guy”), are designed to improve athletic performance, mobility, and injury resilience. They focus heavily on joint health, strength, and flexibility. Here’s a breakdown of some core components of an ATG workout:

1. Mobility and Warm-Up

• Knee Raises: Focus on getting full range of motion.

• ATG Split Squats: Deep split squats with the knee going over the toe.

• Couch Stretch: Improves hip and quad flexibility.

2. Strengthening (Legs and Lower Body)

• Nordic Hamstring Curls: Strengthens hamstrings eccentrically.

• Sled Pulls and Pushes: Builds knee and lower body endurance.

• Patrick Step-Ups: Great for quad and knee strength.

• Jefferson Curls: Focuses on spinal and hamstring flexibility.

3. Core Work

• Reverse Nordic Curls: Strengthens quads and core.

• Hanging Leg Raises: Builds hip and core stability.

4. Upper Body and Posterior Chain

• Weighted Chin-Ups: Works lats and biceps.

• Dumbbell External Rotations: Targets shoulder health.

• Back Extensions: Strengthens the posterior chain.

5. Flexibility and Recovery

• Use foam rolling and static stretches to cool down.

• Include exercises like seated good mornings for hip mobility. nostr:note153z54uhmcm64hhal5la6583y2xmel73cvc6sjd8fwre8ldeyuz3sf2rrra