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KneeOverToesGuy Profile picture
@kneeovertoesguy
Mar 2, 2023 • 6 tweets • 3 min read • Read on X
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Full-Body Home Workout For Mobility and Bulletproofing:

1: Ankle: Slant Calf Raise x 20
2: Knee: Slant Squat x 20
3: Hip: Back Ext x 20
4: Shoulder: ATG Push-up x 20
3 Rounds

Details…
1/4, Ankle: Slantboard Calf Raise: this is my favorite calf exercise thanks to the dual flexibility and strength benefits. Start on two legs to make it easier:
2/4, Knee: Slantboard Squat: this changed my life by helping me get and stay off painkillers for my knees. I haven’t had a knee injury in over 10 years, despite being plagued with them prior. Start ASSISTED between two chairs to make it easier:
3/4, Hip: Back Extension: maybe it seems strange to have in the living room, but given modern back stats, I’m happy I do. Start ASSISTED using the handrails to make it easier - that’s how I’ve helped many grandparents regain low back quality of life!
4/4, Shoulder: Full Range Push-Up: I’m a big fan of bodyweight strength through full range of motion as a foundation, regardless of further lifting goals.

I just want maximum athletic longevity - for my kids’ sake and because I love hoops 🏀 - so my training reflects that:
All the equipment in this workout was made in America, creating jobs of $25/hour and up, with over 90% now at $30/hr minimum: ATGequipment.com

My equipment biz is all thanks to your support of my programs at ATGonlinecoaching.com

THANK YOU 🫡

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More from @kneeovertoesguy

KneeOverToesGuy Profile picture
Aug 30, 2025
1/10: Intro

This week, F45 added this exercise to their 1000+ gyms.

It’s a scalable mobility solution I’ve used in coaching Super Bowl champs and grandmas alike.

I’ve threaded it many times, but I’m going to try to make this my most detailed technique guide yet… Image
2a/10. Risers, F45

All F45s (and most commercial gyms) have some form of risers.

The simplicity for this exercise is that the higher the risers, the easier the strength and flexibility.
2b/10. Risers, Bumpers

Since there are over 10,000 CrossFit gyms, and they all have bumper plates, it’s worth noting that those can also act as a riser system.

CrossFit gyms also have PVC pipes for learning weightlifting technique, and these can act as balance and assistance.
Read 22 tweets
KneeOverToesGuy Profile picture
Aug 23, 2025
10-Step Full Body Mobility Checklist For Someone w/ “Bad” Knees

15 years ago I couldn’t dunk and thought I’d always have bad knees, but here we are.

I’ve since coached about 1000 people in-person, always working toward simplicity.

Here’s where I’m at so far…
1/10: Foot-Ankle

There are various ways you can sit on the ground to stretch the feet and ankles, but my knees were a problem and those positions felt awful.

-straight leg calf
-tibialis
-knee over toes calf

These are the 3 positions I’ve worked most, and each scales…

Straight leg calf is very simple.

You’re getting some baseline lower leg strength and circulation going.

Suggested: 20 reps

Two legs = easier
One leg = harder
Read 22 tweets
KneeOverToesGuy Profile picture
Aug 9, 2025
🧵 Thread Recap: Full Squat Seminar w/ @CoachAlanBishop

6 straight Sweet 16s or better, one of the most successful basketball strength coaches of all time, yet one of the few who uses full range of motion.

Tried my best to recap the progressions for you!

Let’s go… Image
With large groups, full slant and holding a plate is a great way to start.

The slant makes it simple to develop the legs and knees, while the plate allows gentle loading in the direction of a front squat.

Think there’s a cup on top of the plate and you don’t want it to tip.
Image
Then kettlebell, thumbs in the horns, allows more loading while continuing the progression toward a front squat.

Still full slant for knee and leg development.
Image
Read 10 tweets
KneeOverToesGuy Profile picture
Jul 29, 2025
Full Side & Front Split Squats Tutorial

1/7. Intro

After 15 years of practice and coaching, I think strength through flexibility is one of the best investments you can make for a resilient body, and in this thread I’ll do my best to show you how to start and then progress…
2/7. Full Side Split Squat Intro

This exercise is usually called a “Cossack Squat” after an Eastern European group called the Cossacks, who used a similar position in their traditional dance.
Image
3/7. Full Front Split Squat Intro

This exercise didn’t get a name.

It was first taught by legendary strength coach Charles Poliquin, who used it to help make many Olympic gold medals.

He inspired me and my gym called “ATG” (ass to grass), so we often say “ATG split squat.”
Image
Image
Image
Read 5 tweets
KneeOverToesGuy Profile picture
Jul 23, 2025
🧵 Slant Squat Thread

For young athletes I’m obsessed with the slant squat because of how simply it allows you to build extra leg and knee ability to help handle the demand of sports.

I’ll now show you progressions, context, and how to build back if you’ve lost it… Image
I first like you to master 20 reps PAIN-FREE.

Single-leg is then a legit progression without weight.

But two to one leg is a big leap:

Use two hands to assist
Then one
Then unassisted!

10 per side PAIN-FREE is excellent!
Loading is another legit progression!

Progression is by load AND DISTANCE from body (closer and heavier = harder)

Kettlebell is a good way for young athletes to get used to this, but any form of loading applies, for example you could reach out a plate, then DB, then barbell.
Read 9 tweets
KneeOverToesGuy Profile picture
Jul 11, 2025
10-Exercise Bodyweight System

My PE class format is:
1. PLAY, rotating through a wide variety of sports and games.
2. Learn just ONE exercise per day. Set the example, and kids will want to learn!

Here’s my system…

1/10. Slant squat = simple to build knee/quads foundation!
2/10. Kids love rings!

And by using the legs up, with some tension down, you can smoothly progress to pull-ups.
3 and 4/10. Sometime between childhood and leaving school, it’s easier to get and keep full front and side split squats!

Full demo below, showing how elevating the front foot scales difficulty.
Read 11 tweets

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