Still shocked I can get above the rim at 48!
Simple @kneeovertoesguy workouts like this got me there. You can too: 🧵
Simple @kneeovertoesguy workouts like this got me there. You can too: 🧵
1. Sled/Resisted Treadmill
I tore my ACL at 23 on one side and my Achilles at 29 on the other leg.
So now in my late 40s, healthy lower legs and knees are a TOP training priority.
I start my workouts from the ground up with a sled, treadmill, or even backward walking/jogging if no equipment is available.
I tore my ACL at 23 on one side and my Achilles at 29 on the other leg.
So now in my late 40s, healthy lower legs and knees are a TOP training priority.
I start my workouts from the ground up with a sled, treadmill, or even backward walking/jogging if no equipment is available.
2. Bent-Leg Calf Raise
Don't misunderstand—straight-leg calf raises are very important. I use them in my training too.
But performing a heel raise with the knee bent targets the soleus muscle more—a deeper, less visible area of the lower legs that I believe is critical for foot health and for protecting the Achilles.
if you don't have a machine, try the version in the second clip.
Don't misunderstand—straight-leg calf raises are very important. I use them in my training too.
But performing a heel raise with the knee bent targets the soleus muscle more—a deeper, less visible area of the lower legs that I believe is critical for foot health and for protecting the Achilles.
if you don't have a machine, try the version in the second clip.
3. Deep Squats
Sports are mostly played in higher knee positions, so getting stronger in a FULL knee bend simply helps with balancing that out!
If you're working on increasing your full ROM squat depth, check out this thread from @kneeovertoesguy for tips:
Sports are mostly played in higher knee positions, so getting stronger in a FULL knee bend simply helps with balancing that out!
If you're working on increasing your full ROM squat depth, check out this thread from @kneeovertoesguy for tips:
https://x.com/kneeovertoesguy/status/1916907713575195004
4. Posterior Chain
There are plenty of good ways to get stronger hamstrings, glutes, and lower back muscles.
The back extension is probably the safest and most user-friendly method in my opinion.
There are plenty of good ways to get stronger hamstrings, glutes, and lower back muscles.
The back extension is probably the safest and most user-friendly method in my opinion.
5. Hip Flexors/Lower Abs
Many people are strong from the top down due to crunches and other more conventional core exercises, but WEAK in the hip flexors and lower abs.
Try 20 reps with strict knees to elbows—not easy!
Many people are strong from the top down due to crunches and other more conventional core exercises, but WEAK in the hip flexors and lower abs.
Try 20 reps with strict knees to elbows—not easy!
6. Shoulder Press
I spent years doing push ups and bench press, but not much for overhead strength.
I'm working to balance that out now!
I spent years doing push ups and bench press, but not much for overhead strength.
I'm working to balance that out now!
7. Upper Back
We all probably sit too much—myself included.
Upper back strength and posture is still a major weak link for me.
Exercises like the ring face pull are great for targeting this area.
We all probably sit too much—myself included.
Upper back strength and posture is still a major weak link for me.
Exercises like the ring face pull are great for targeting this area.
For my full programs and online coaching, go to the Athletic Longevity Section on the @atgexercise Online Coaching app:
bit.ly/3NziJB7
bit.ly/3NziJB7
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