ATG Standards Program Training 

Thank you!!! Keep it up and let me know how it’s going

Thank you 🙏🏽

I've never seen anyone achieve this ROM

dummy thick rom on those dips bro

My exact thoughts.

Thank you!!!

Thank you!!! Keep me posted 😁

Thank you!!!

Thanks man

Thank you!

Thanks for commenting man - awesome to hear you’re on dense. My biggest tip would be to REALLY focus on digging those back toes into the ground. You need to imagine you’re pushing the ground under you with all you got, and only that will get enough tension in your back hip flexor to really lengthen it over the weeks. You also need to raise the height even more, it’s totally okay to use 1 or 1.5 feet. I started on 2 feet! I think you’ll find hamstring coverage a lot more obtainable with that height and cue

The ATG Standards Program is made up of upper/mobility days and lower days - I personally did front squats, vmo squats, and rdls on the same day but one doesn't necessarily have to. I usually aimed to separate lower and upper days, but never really sweated if I had to make up upper lifts on the lower day or vice versa. I have been jumping higher off all 4 plants and firmly believe ATG is a one-of-a-kind resource for not only improving athleticism, but understanding what builds athleticism in the first place

@@Movementgems hey fam don't be giving away all of Ben's advice for free. This is his livelihood and how he feeds his family. Think about it.

@Deji D I have his consent - he encourages atg coaches to pursue the atg programs on social media

@@ebelesaurus2 there is no currency for knowledge

What exactly do you mean by parameters?

I like that you said good baseline of tendon health, super dope 😁 if you’re pain free, starting with 12 weeks of zero, 12 weeks of dense, and 12 weeks of standards would be awesome, but there’s no wrong answer

Thank you!!! It’ll only get better in time - have you tried the dumbbell version? I like that one a lot too especially for when I was starting

@@Movementgems Good point I did realise how handy the dumbbells were , they help me resist by keeping my back upright , will carry on with it this way & I think I just have to keep accumulating the reps over time 😀

Not anywhere close to the level either are now man. Atg gave me so much mobility and ability!

Thank you!

Dumbbell RDL for high reps (15+) can build great strength over length in the sense you’re talking about

6:14 is another one that is really impressive.

Also; 7:41 - I’m going to steal this idea for equipment.

I started my ATG Split squat on about a 24" box, opposed to the 4" box in video. Back then my ankle mobility was appalling, and month by month it improved. It took about a year of split squatting once a week to reach that level of ankle mobility/the ability to perform on a 4" box, but everyone's timeframe is different. Best thing you can do is get started no matter what level you're starting at!

Those ab benches are amazing for nordics! Don't be afraid to elevate your hips as high as you need to feel the best contraction

@@Movementgems the calves get crushed; any tips on how to blunt the chewing of the ledge into my skin?

I saw a RU-vid video of very strong dancers doing it! Its a very niche strength and I thought it’s nice to balance out all the toe extension we do

@@Movementgems great! That's awesome.

I started ATG programs back in Dec 2018 pretty broken from balls to the wall powerlifting training in my late teens. The more I trained ATG, the more I saw issue by issue go away, patella tendinitis being one of them

You can, in a situation like that I’d pick 2-3 exercises that are your biggest weaknesses, and add them to whatever you’re doing. Then maybe 2/3 months later you can pick a new few exercises

@@Movementgems nice, thank you!

Thank you!

Yes! I did at least

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-z29W26yoEeM.html Hope this helps, great video. I personally found a lot of success by starting to spend more time contracted at the bottom of my dip. If you can't do that comfortably with your own bodyweight, I'd recommend doing that with some help from the assistant dip machine. If even that's too hard, I'd get a pair of 12" parallettes and explore the same bottom, contracted position

@@Movementgems Thank you!

I started atg programming back in December 2018 when I was pretty snapped up. Was borderline quitting lifting because I’d just keep getting hurt. Tried ATG and it became addicting for me to want to work myself out of debilitating pain. Since then I occasionally add lifts, but my goal is to always complete the full week of training

@@Movementgems this exactly why i wanted to look into it. I’m already losing my powerlifting weight and want to get my body back

Hey I saw no one replied so I thought I would. If you're interested in the ATG program they have people you can talk to directly about any current limitations you have and they try to work with you to meet you where you are and build from there. Also, most Physical Therapy clinics allow you to schedule appointments to get advice from a Doctor of Physical Therapy on what you should do to reach the goals you want

The more correct answer than what that guy wrote is that you attempt all of these exercises at your pain-free, regressed level. The diagnosis you mentioned is just a fancy piece of lingo. So yes you will probably want to acquire ATG knowledge (the app, or something else) to figure out which exercises are optimal (many are seen here) and what appropriate regressions for each look like. So to answer your first question, yes, in general, everyone can get started at some level on most or all of the ATG exercises (the claim in ATG is that every exercise is scalable for every person though, that’s not always 100% the case of course; just almost always the case.)

Wish I could help man - it was some free audio track from RU-vid studio

Thank you!!! ✊🏽

Small world! I go to lifetime now but still train my parents there, super dope gym

I personally like to alternate weeks between my inside foot being in front and my outside foot being in front!