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  • Consolidated Knees Over Toes Workout

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    ouuzi
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    This document outlines a consolidated knees over toes workout routine. It includes a warm-up with static stretching exercises like calf stretches and pigeon pose. The main workout consists of reverse walking on the treadmill followed by a leg day video featuring various knee-over-toes guy exercises performed for 25 reps each. Calf raises and step ups are also included in the main workout.

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    This document outlines a consolidated knees over toes workout routine. It includes a warm-up with static stretching exercises like calf stretches and pigeon pose. The main workout consists of reverse walking on the treadmill followed by a leg day video featuring various knee-over-toes guy exercises performed for 25 reps each. Calf raises and step ups are also included in the main workout.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    268 views2 pages

    Consolidated Knees Over Toes Workout

    Uploaded by

    ouuzi
    This document outlines a consolidated knees over toes workout routine. It includes a warm-up with static stretching exercises like calf stretches and pigeon pose. The main workout consists of reverse walking on the treadmill followed by a leg day video featuring various knee-over-toes guy exercises performed for 25 reps each. Calf raises and step ups are also included in the main workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Consolidated Knees Over Toes Workout

    ● ATG For Life:

    ○ Reverse Walking (10 minutes on the treadmill)


    ○ Calf Stretch (60 seconds per side)
    ○ Tibialis Raise (25 reps per side)
    ○ Poliquin/Patrick Step Up (25 reps per side)
    ○ Split Squat (25 reps per side)
    ○ (Incline) Pigeon Pose (30-60 seconds per side)
    ○ Standing Pancake / Middle Splits (30-60 seconds)

    ● Knee Ability Zero:

    ○ Reverse Walking (10 minutes on the treadmill)


    ○ Tibialis Raise (25 reps per side)
    ○ FHL Calf Raise (25 reps per side)
    ○ KOT Calf Raise (25 reps per side)
    ○ Poliquin/Patrick Step Up (25 reps per side)
    ○ Split Squat (25 reps per side)
    ○ L-Sit (30-60 seconds)
    ○ Couch Stretch (60 seconds per side)

    ● Other:

    ○ https://www.youtube.com/watch?v=XVWySkdtWLg

    ● Consolidated Knees Over Toes Workout (In Preferred Order):

    Warm-Up:

    ○ General Stretching Routine


    ○ Calf Stretch (60 seconds per side)
    ○ Couch Stretch (60 seconds per side)
    ○ Standing Pancake / Middle Splits (30-60 seconds)
    ○ Optional: Right Leg Splits (30-60 seconds)
    ○ Optional: Left Leg Splits (30-60 seconds)
    ○ Optional: Butterfly Stretch (30-60 seconds)
    ○ Pigeon Pose (30-60 seconds per side)
    ○ Optional: L-Sit (30-60 seconds)
    Main Workout:

    ○ Reverse Walking (10 minutes on the treadmill)


    ○ LEG DAY USING KNEES OVER TOES GUY EXERCISES:
    https://www.youtube.com/watch?v=XVWySkdtWLg
    ■ 25 reps per exercise (per side, if applicable)
    ○ FHL Calf Raise (25 reps per side)
    ○ KOT Calf Raise (25 reps per side)
    ○ Poliquin/Patrick Step Up (25 reps per side)
    ○ Optional: 25 KOT Slanted Squats

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