ATG Zero Real Time Workout 

The first minute makes it looks like you are a giant exercising against a poor family's house.

For those who are wondering how many times to do it in a week. This is the reply by the video maker MovementGems: "3x a week is ideal. Steps 1-5 can be 25 reps each, steps 6-8 can be 60 or 90 seconds each! As many rounds as you want, but the actual program is just one round 3x a week".

This is a great intro into the ATG program. I’ve sent this to friends multiple times. Thank you!

The only thing i dont like about kneesovertoes videos is all the talking in between, its good to learn but NONE of his vids are like this. Thanks bro I sub

Thanks for putting all these exercises in one video. Very helpful

These exercises are so helpful man, I’m a young athlete with knee pain aspiring to be strong in full range of motion just like yourself, Thankyou so much 👍🏼

Decades of knee problems and I am about 14 sessions in of this basic package (or most of it) and I am feeling my gait and walking improving. Feeling so motivated and full of hope to maintain my mobility for decades forward. Deep appreciation to ATG and "Guy"?

Thank you so much for the real time workout! I find it to be so much better than editing ones

Man, these videos are great. I'm just started on dense, and it's great to see the progress of someone 2 years down the road. Keep the videos coming brother

This is an excellent video. Thanks for the demonstrations.

Incredible man! Thanks!!

Thanks for this post! I've been wanting to see an unedited performance of this program.

Week 3 of zero program. Thanks for uploading the workout! I subscribed n I come back to compare the form now and then.

Thank you @MovementGems! This is a huge help! Cheers!

Great video!!

Big help. Thanks

That form is 🔥. Man what a beast

Thanks for every thing.

Amazing!!

Andrew, What an eye opening experience. I just followed this Zero program and it has opened my eyes to all of my mind blowing imbalances and tightness. I’m going to shelve the weightlifting for awhile and rebuild myself through the ATG series of programs. Thank you for introducing me to ATG and the Knees Over Toes programs….!!! I can definitely see this being a positive life changing experience. 😃👍🏻🇺🇸

Loving this real time workout. Easier than looking at exercise chart with someone to compare forms. Easy subscription from me. 👊

YOOO great video bro and seems like a really good form on al the excercises!!! Keep going

Great video, thank you so much for sharing 👍🏽

First thanks for giving coherent set of exercises in follow along manner. I am fairly active with 1 2 hrs of training a day different areas. This is the first in a while where my legs are shaking. kudos Secondly I followed you unconditionally till you started doing Lsits non challantly bro...lol

Thanks, will add this on my legday

Good stuff bro! Appreciate it

Thanks for sharing your video. I will add the elephant walk, couch stretch, in my AGT morning routine. I am 59 years. I am always looking for workouts to keep my knees, feet, ankles, shins, healthy so I can continue to hike up and hike down Peaks in California until my golden years. The L-sit Don't have equipment, but I do have dumbbells. I will give it a try. Where can't buy equipment for the L-sit.

How long did you do the Porgram? The recommended 12 weeks? And how was your couch stretch before and how long it took until you came with shoulder to the wall. Your form is flawless, nice work man. I have been experimenting with ATG Exercises for over 1 year and I am currently using the app and the coaching. Since 3 weeks I am back at the Zero Program and supplement it with Backextensions, MonkeyFeet hamstring curls and the shoulder ability exercises. I love that stuff.

split squat and l sit are sick bro. dayum

Thank you for the awesome video. I am newbee to ATG zero, and I do have a sort of knee aches. How often you recommend I do this full set of exercises? May be a twice a week?

Very Very good

I love you, thank you

Awesome work on showing these reps, really clean execution. Those shoes are some clodhoppers though lol

great body, good form! My advice is to edit in a voice-over where you can share your thoughts and extra information around these movements, why they're helpful and whatever kind of philosophy shit you might want to speak of... kinda like the squat everyday guy, just watching someone go through their workout is a bit too boring for my ADD brain, but I sub'd anyway! cheers

Damn I wish I had that form. Great job mate!

Thinking about buying into the program. I think i need a program to get me ready for the elephant walks lmao Pretty sure if i tried that you'd just hear the sound of velcro!

You have this in beginner level . These are very challenging positions to get in off the bat .

Love this video. Do you have similar for ATG upper body?

Thank you so much for this! I came across this and am so excited to begin!. I am 64 yrs young and i am looking to begin this because i am noticing some decline in my knees and overall leg strength. Where do i begin, please? Thank you so much! 14:53

Bro your quads are next fucking level!!

Great video bro! Do you do L-sit for 1 min or is it for 2 sets of 20 sec?

This is awesome. How long did it take to learn these movements, especially the exercises towards the latter part of the video

Dude your quads are DICED!

Thank you for posting this! Which program are the backward sled and forward sled push incorporated?

Awesome video, will definitely give this a go. How many times per week should this be done? And what are the sets/reps for each exercise?

Thanks for this! Do you have a Tues/Thursday Zero video as well?

Great video. I like the real time aspect. Split squat, elephant walk and couch stretch are really strong. Did you get feedback from Patrick on your form? I've been doing the program, but never submitted video for review.

Hey, super awesome but I think you forgot the last one the piriforms stretch after couch strech. Keep it up bro, cheers from BR

When do you recommend adding weighs to the ATG split squat? And for how long did you do the zero knee protocol? Ive got the app but im a bit disappointed with the lack of detail sometimes! Thanks in advance!

Clearest sky ever

What was the thought process behind doing the Patrick Step up from an elevated position. I’ve seen Ben show this without the elevation in zero.

Great vid ! How did you end up doing an 8” Patrick step ? Or Peterson? I’m not sure which one you were doing Does the zero program recommend a height to max out at ? Can you go as high as you want? Greetings from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿

When your diet is on point 👍

Great form dude, gotta have to start that stuff already, but the elephant walk kills me.

Great video man, how many times a week do you do this workout?

You really fought for that Lsit!🔥😂

Just curious. How many sets do you do on each exercise? I.e. The ATG Splits and the others?

Andrew, tremendous videos - your training is artful. Do you find a lower back/hinge type movement "missing" in ATG Zero? It seems odd that the system would have people doing things like J Curls and SL Back Extensions in the next phase when there is nothing similar in Zero. I am underway and love the program, but as an old but experienced lifter, the absence of a posterior chain movement has me scratching my head. (In the sense that E-Walk is a stretch, not a strength move really.)

What is you’re routine with this?! Daily or every few days ? Also do you intend to add weights to this routine ? Do you do other weighted excersises for you’re legs and is this a routine to do on days off ??

Hey bro have you put on any muscle to your frame since completing dense and standards or any from any of bens programs?

during the split squat is it okay to have the back of your front foot raise our must it stay completely on the ground like yours?

Should I do these in the same session i did heel elevated squats and deadlifts?

You said you have scoliosis in the upper thoracic, did you find it hard to push evenly on stuff like L-sits initially?

Are you doing a certain number of sets and reps each exercise or once until failure?

Do you do other exercises or lift weights after doing all of these? Thanks

I'm gonna try thz...I'm so messed up where to start that i just went drctly to ath squat and tibialis raise....bt one thing bruh hw do you incorporate those in ur workout routine I'm finding that part a little hard 😭since doing all might take up my actual wo time

Current ball player do you think it would be effective to do 5 times a week trying to 10x my results

Bro also nice L-Sit! But isn't your l sit more shoulder, chest dominated? It looks like a modified L sit? Do you squeeze you glutes / quads during the L sit?

Were you struggling with your left knee, bro? Interested because of the difference in form of the split squat compared to the right one.

Does anyone know if you need to sign up to the actual program? Or do videos like this sum it all up? I dont understand if there are progressions/variations etc. or if you just keep doing these exercises over and over.

Do you do your normal workout (lifting weights) while doing this program, or just the program itself?

gereat job! 1 set only?

If you‘d have to make sets and reps for the workout how would you set it up?

Damn Man U got some crazy good flexibility, how long u been doing zero?

What’s those muscles above the knee called? Damn them joints is nice!

If anyone *knows* - may i ask: What is the verdict regarding the noises (nitrogen bubbles popping??) on each rep? See 4:43 and the next 30 seconds, for example. Is this doing more harm than good, or is that just a myth? Thank you. To the poster, great job! 😊

hey ! im stuggling with knee pain and i am seriously considering subscribing to the ATG program ... but i have a very limited gym experience and equipment , will that be a hindrance ?

Are these exercises the very basic/first programme of atg line?

Bro how do you prevent getting blisters on feet with the quad stretch it really hurts my feet

Looks like his back knee is touching the ground some times. Patrick specifically says the knee should not touch the floor. I am finding that hard too.

Hi great video and very useful, I was wondering what the rep ranges and set of this should be?

I wonder if I should do this on leg days or on rest days ??

Should I do multiple sets for each excersises or only 1 set

Just my analytical brain working here Anyone know how far a persons knee can go forward over their toes while the heel is flat on the floor . Like a measurement in inches? Maybe everyone is different but guessing the maybe be a rough average Let’s just say hypothetically it was 10 inches (I dunno I’m just making this up ) then I could put an object 10 inches from my knee , knowing that when my knee hits that object (one day in the future) then I’ve reached close to the max Or I like the idea of being say one inch away from the object and work at hitting that , then work on 2 inches away , then 3. You could stand in a doorway sideways so that one of your legs can extend forward and your knee will hit the doorpost. To me I like that idea as the focus is on the knee going forward and it’s easy to measure and see visually your progress With the Patrick step it seems like there a lot to get distracted with as your focus is on your foot out with your toes up and touching your heel gently and balancing and maybe using a stick for support etc. your not really thinking about or focusing on your knee going forward Why not stand on a 6inch block in a doorway and position your knee so it’s an inch or two away or whatever range your comfortable in and simply let the knee go forward until it hits the doorpost. The other leg that’s not standing on the block but just hovering in mid air would just drop straight down a distance without touching the floor as the knee moves forward towards the doorpost. So no need for extending the leg forward and heel tapping the floor and leaning back etc . To me that’s much simpler But then what do I know ! Maybe I’m missing something here , maybe there is a purpose or need for the leg to go forward and the heel to tap the ground 🤔 I just bought knee ability zero and was reading and thinking about it tonight and studying the pictures

Came for the workout, stayed for the birds singing. Nice to listen to on the way to work

How often do you do this per week?

How many sets and reps ?

Did it help for weak (painful) knees ?

Thanks for the video! So you only do 25 reps of each?

The L sit is a monster

Hey how often are you supposed to do this?

Hey there, how often do you do these in a week ?

Do you do weightlifting after this? It takes a lot of time, if so?

Isn't the split squat supposed to be 5x5? Or am I just mistaken

Omg when I try the last one I stay bent over 🤦🏾‍♀️. I cannot get my back up against that wall. But I keep trying.😊

What is the goal of ATG program? Strength? Hypertrophy?

Nice muscles man. So glad I don’t have to watch a slob like me do these exercises 😂

Is this program for those who have good knee health ?? I have both knee ligament tear can i do these exercises..?

I’m gonna do half the routine a day and the other half the other day

No tib raise after calf raise?