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KneeOverToesGuy

Apr 3, 2024 • 7 tweets • 4 min read • Read on X

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Top 4 Things I’ve Learned About Exercise For Longevity

I’ve been training my mom for 6+ years.

She’s 70, but has the mobility of a much younger person.

Here’s what she does…

1. Resist from the GROUND

This is her foundation.

Sled or resisted treadmill.

-fundamentally safe!
-incredible circulation!
-powers up legs!

Nothing quite like it.

She’s been obsessed with it for 6 years and will do it for life.

2. Stretch-Strength

Think yoga and powerlifting combined.

The ATG Split Squat rescued her hips.

Then we found her backside was weak and stiff.

She has even more gains ahead of her!

Youth = flexibility
Adulthood = strength
Aging = loss of both!

3. Seems obvious looking back, but had never been done with many of the exercises she loves…

WE CAN DO ALL THE SAME EXERCISES.

Example, Nordics were never broadly used outside of young athletes, yet they’re one of her favorite exercises.

4. Lack of mobility equipment is not a full stop… but IS the most common barrier.

My mom used a stairwell to make progress on her ATG Split Squat, but my dad only likes it now that I made a dedicated mobility box.

Gyms do NOT have mobility equipment.

This needs change.

Special thanks to my mom, my hero.

She taught me to measure MY worth by how much I help others.

I didn’t get it.

But I trusted her.

Now I get it.

Funny how I wound up helping HER, because I took that route in life.

Thanks for being the best mom and now “nana.” ♾❤️

Thank you for reading.

For the Backward Treadmill and other equipment I make:

For Knee Ability Zero and our other programs (my mom has her own “Older & Active” section): ATGequipment.com
ATGonlinecoaching.com

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More from @kneeovertoesguy

KneeOverToesGuy

@kneeovertoesguy

May 28

How to Rebuild Your FEET From The Ground Up?

First, your most proven factors for foot pain, and the most helpful thing I’ve seen in my 10 years of coaching.

Now, short thread showing full details and protocol with just $7 in equipment…

Basic foot-ankle-calf stretch-strength protocol with $2 cinder block or step:

1-3x 10-20 reps, 1-3x per week.

I don’t use fancy short-term protocols.

Think weeks, months, years building ABILITY to handle demand.

And: scalable gem for knees, bonus for balance and big toe/foot flexing: Step-up/down Progression.

($5 2” x 6” x 4’ added)

1-3x 10-20, slow down, 1-3x/week.

So I don’t actually add anything extra for feet to my regimen.

My basics deliver great results.

Feel free to add more!

Read 4 tweets

KneeOverToesGuy

@kneeovertoesguy

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…

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

@kneeovertoesguy

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

@kneeovertoesguy

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…

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.

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.

Read 10 tweets

KneeOverToesGuy

@kneeovertoesguy

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.

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.”

Read 5 tweets

KneeOverToesGuy

@kneeovertoesguy

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…

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.