Beginner Bodyweight ATG Exercise Routine 

1) Wall calf raises 20 reps (0:00) 2) Tibialis raises 20 reps (0:12) 3) Slant Squat 50 reps (0:23) 4) Nordic (0:33) 5) Elephant Walk 20 reps (0:43) 6) L-sit 20 seconds (0:56) 7) ATG Split Squat 12 reps each side (1:07) 8) Pull up 10 reps (1:31) 9) Full pushup 20 reps (1:49) 10) Band Pull Apart (1:58)

First (& probably last) ever yt comment, just wanted to recognize you for being a truly incredible person for sharing all of this information for free. Just discovered your channel a couple weeks back but you are truly a gem of a human being. Thank you.

I want you to know how grateful I am to have found you. One of my knees - for no apparent reason - became unstable about 4 years ago and has continued to decline. My orthopedist could offer me no explanation, or even a reliable diagnosis. He wanted to do PRP, but that would be out of pocket and only had a 50% efficacy rate. It never was offered to me that one could increase the cartilage in the joints and improve the strength of the tendons and connective tissue simply by doing the right exercises. This is groundbreaking! I have since learned that the estrogen deficiency that accompanies menopause is the actual cause of my knee instability, plus a few mechanics of the way I sit and how much I sit. I thought I would just have to wait for a steady decline until my knee needed to be replaced. You showed up in my reels last summer and I committed to doing the exercises you offered freely soon after. My knee is so much more stable and I'm not constantly in fear of it slipping out of joint or my tibial fibular joint popping out while I'm rolling over in bed in my sleep. It looks like those days may be over! I can go on walks again without needing to contract muscles in my thighs to to hold my joint together. I can take steps sideways without it slipping. I can step in and out of the shower instead of carefully sitting on the edge of the tub and swinging my legs over. I can stand on one foot and put on my socks and shoes with strength and stability. I've always been very coordinated and strong, so this weakening was so devastating. I hit my 60th birthday last fall, and really resonated with the videos of your mom. If she can run and jump and roll down hills at 70, certainly I can return to pickleball this summer, and dancing and jumping and kneeling while gardening without fear. Thank you just isn't enough. Oh, and please thank kneesovertoesgirl as well 🙏🏻

Changing the world my brother! 🙏🏽💙 -Gabo

Yet another gem dropped here 💎 So many useful tips in just 3 minutes?! THANK YOU DUDE!

hey ben i have an important question. i‘m a 21 year old soccer player from germany who plays on a fairly high level. i‘ve never heard you talk about a cartilage damage.. maybe i missed out on that. i had a cartilage damage on my right knee (13mmx15mm). i had surgery (reconstruction of cartilage) in january and the doctor says i should give up on soccer and look for another sport but i can‘t, i want to play soccer and compete on the highest level. do you think doing the atg programm and bulletproofing my knees would make me able to play football again? and i know i should go slow on my comeback, don’t force anything and go too fast but if i were to go all in with the atg programm do you think my cartilage could get damaged easily again? would love to hear you talk about this..

It’s literally a crime that your knowledge isn’t being taught in health classes all around the world

TapLike &Comment 4AIgos

Possibly one of the most positively influential man when it comes to physical wellbeing of the decade, thank you so much for your vision, passion and execution as well as selflessness in your pursuit of physical improvement and mastery. Wishing you the best of luck and crafting a regimen based on your recommendation for my own physical development

How frequently do you do these exercises

👍💖

❤🙏

I have a question ..can I train this workout everyday? Thankyou

🙏🫶🙌🏻

🙏😊👍

This right here is my favorite YT video of this year! 🎖️ Actionable, condensed, and inspiring! 💪

This is so good!

Awesome and practical!❤

You are literally changing my ways. I’m a PT. 55yrs old. I have rediscovered my purpose through your insights and philosophies. Training purposefully again. Very grateful. Thank you. Just amazing.

Ben Patric is jacked

I can back squat 300lbs, doing slow controlled VMO slant board squats with just a 40lb kettlebell DESTROYS my quads.

Thank you, thank you, thank you!!! I have already started implementing your movements. I thought that my thigh strength that was getting less with age - it never occured to me it was my KNEES!!! Then I saw your mother running!!! WOW!! Keep pushing this out there we all need to hear this. 👏

Is this an updated version of the zero programme ?

Can these help if we’re already jacked up? 32, pretty healthy but have had knee, shoulder and most recently, back surgery. So I want to be careful but I also want my strength and mobility back

Thank you Ben. How often would you suggest doing this?

Is this something I should do everyday?

After a decade in and around professional dance I was a K-8 PE teacher for decades in several mid-sized independent schools. We almost never did conventional sports, but used PE as a lab to learn about human mobility and health instead of learning about a few culturally popular sports. Deep squats were how we'd sit, not on benches or chairs. Calisthenics and animal crawls were worked into everything. But perhaps most importantly, I put reflex integration at the center. We used parkour, dance, wrasslin and rough-housing, climbing (trees as well as the climbing wall), and all kinds of games that we created or adapted. From day 1 they learned proper clinical names for any and all aspects of anatomy. I have a minimal online presence but would be happy to share some of my experiences, games, techniques, and more to assist CSU.

I was looking at this bodybuilding video and they was talking about donkey calf raises. What you think about that exercise?

I have a 3/4" short femur from an accident, and I have lifts etc to compensate, BUT: I've realized that as I go down into the squat, that compensation starts to become over-compensation (as I approach parallel) and then below parallel the imbalance problem actually reverses, my opposite leg now needs a lift in order to maintain level hips. So, I'm thinking I should stick to unilateral stuff like split squats, anybody have thoughts? I've developed scoliosis as a result of the short leg, and my muscle imbalances are extreme, to say the least. I've always thought of unilateral exercises as the best way to tackle imbalances.

The goat

So if I want to dunk in my 30s I should follow this? Dumb question I’m sure but I know you talk about how you can dunk, I’m 6’2”-6’3” and would love to blow my friends minds. Genuinely curious

my coach sent this to me so I can improve my vertical for volleyball

does order of exercise matter?

Living his purpose! I also 'ppreciate the nod to including the older folks in our family too with these exercises!

Fantastic dude! Good job moving forward! Respect. You will probably get some flak for this, but stand your ground! I hope you are a believer in the One, True God and His Son Jesus Christ. We are created beings and in a world with foods/nutrients tailored to our bodies. Thanks for your work.

For the algo.

Thanks Ben.great work continued.. If one cannot even lift up from a shallow squat (at less than 90 degree knee flexion) without using support and hands, which muscle (or muscles) must be weak or inactive? Any easy to start exercises for these muscles, please guide ?

Hey ben,for the. Slant squats, at what angle is that platenform ?

On the money.

This might seem like an odd question, but I want to invest in some home workout items (including a lot of ATG equipment). I noticed Ben is always working out outside even all the way back in his OG videos like How to Become a World Class Athlete (IYKYK), but I don't have a shed in my backyard and the equipment would probably be left outside a lot of the time. Does Ben just leave this equipment on his back deck at all times through rain and sun? Or would I need to lug it out of a garage and back in every time I'm done working out?

Really fascinated by these exercises. I've seen plenty of comments from people with different injuries. Question - how does this work for "bone-on-bone" arthritic knees? Do you have a program for that? Trying to help my wife with her knees any way I can. Thx.

Hello, according to my x-rays I have arthritis in both knees / back( ironworker for 25 years) severe knee pain and on cortisone shots. Ortho said i’m headed for replacement. I have been doing your beginner exercises and I believe they are helping. My question is how often should I be doing these as i’m trying to progress? Thank you, as you are my last resort to surgery that I do not want.

Hey Ben, I’m a teacher from Canada. Let me know if you ever need a Div 1 teacher! It would be an awesome experience.

What should I do if every time I start doing these exercises, my knee hurt, and then I have to wait for weeks for pain to go away in order to start over? Should I exercise through pain?

You should run for president of the USA.

Hi Ben, is the Slant Board a higher-level progression to use, that is after one has fully regained the ability & strength in quads to be able to lift up without assistance from the shallower squats (< 90° knee flexion level) ???

How many sets of each?

I am thinking of getting the uncivilised sneaker 2.0. Can I run in those?

Common Sense U. I've been attending since 2022, and haven't looked back. I will be 50 this year. Thanks Ben for the add ons here that I will begin implementing into my program: ru-vid.comwiGX4cl4Ax4

I have a lot of trouble with the ATG split squat 😞 Should you feel the exercise in the leg that is up or down? I’m recovering from a leg surgery, I was a year in bed without being able to even stand up. I’m ok now, therapy and walking has helped a lot! But I’m still with lot of trouble in the knee area. Is there a tutorial and how to do the squat correctly?

Nordic alternative for when at home w/ no bench?

how do I incorporate this? Should I do all these exercises on my rest day or spread them out throughout my weightlifting days. right now I do push pull legs.

Hey, Ben hope you are having a great time! I was wondering if you still use coffee as preworkout since Im noticing some downsides on the recovery side recently and Im contemplating quiting. Thanks!

I have a question let me first say gm and many blessings always. The question is my tib raises or very week to point only way they can be done is sitting down. I can't us the tib bar yet I don't think I know I can't standing. But could sit in do it i just a Idea to add a little weight at a time till it get strong and reach the next step. I know u train sports people how u help them when they tib is week after being hurt and it's very week see I have a nervous system probably but it can get back strong 💪🏽 do have something for that because I must get the tib back strong 💪🏽 because it's giving me a drop foot and. What doing will help it's just sooo weak right now so I need the easiest tib workout I only can do it sit right now

ben I have a question: i can do the split squat with no front foot elevation and no weights but my front heel lifts up when i go down (lack of ankle mobility). how can I improve ankle mobility, by using weights?

How many sets do I do these for?

torn miniscus surgeries - I cannot do squats or nordic without pain, also not strong enough for L-sit - desperatly wanting to fix my 50 year old knees

If I continue to do these will I overcome knee pain. I walk on the treadmill up hill backwards and it helps but I still get knee pain right under knee cap at the bottom front. I would love to do squats but I fear damaging my knees. I can go for 20 minutes on a step up and down none stop usually without pain. I am super inflexible and always have been I am 59.

Hi Ben, so the Assisted ATG Split Squat is like on the stairs or any other home-based variation possible ?

Giving away gold for free. What is the reason for the number of reps for each exercise?

They exercises look like l should be doing them as l in my 60s.

What could I do instead of the pull-ups? Thanks

Is this used 1 round 1 day a week?

how often should this be done per week?

And how to do assisted squats the ATG way pls guide, thanks!

are there multiple sets for each exercise or just the number of reps provided - also you are an absolute life saver with all these free gems

I need to order the slant things for the slant squats, what are they called? 😅

How many times a week should one do it Btw great work

Would it be better to do multiple sets of these workouts in a circuit style, or do one set but more than once per week (if so, how many per week would be optimal), or both?

How often can you do all of these movements? Really good video!

Can you use a backwards motion on an elliptical in place of a sled or treadmill?

when ever I do the atg split squat there is a tightness and sore bump in my hip flexor and hip area that no one seems to know what it is, do you happen to know? thanks for making these vids, they are a life saver.

I gotta stop watching and actually start doing

Hey Ben! I plan on making my own slant board, what is the angle on it? It looks like a little less than 45°...?

Awesome stuff ! Is this something one could do every day as opposed to 2 or 3 times a week ?

when should i do this? btw u are a legend man keep this up

How many times in a day should you do this exercise? Are sets in this as well or is it just reps?

我在尝试教我外婆这些动作，不过遇到了不少的阻力。我自己练这些动作很久了，谢谢！

nice

Big Thank you sir!!!! You have given me another lease on life!!! Keep up the great work!!!

Excellent summary, and I love working with your "ATG For Life" book. Thanks for what you do to help people. ❤

Hey any tips for sternum pain/costochondritis

hi, how many times per week normally?

Appreciate you sharing this

What does CSU stand for!?!!

Society needs more people like him.

This looks incredible!! Thank you for sharing so much information. I am healing from patellar tendinopathy on both my knees and I feel like this will help me heal to the max. How many times a week should I do these? You mention once a week, but isn't that too little? Would love a reply on this. Thx!!

nice I followed you for long time, thank ou for trading video..... apparently I have weak body. endo morph 183 68kg. I train 6,7 days week. incorporating your training. I am still weak strength flexibility due to scoliosis. which caused leg length imbalance, pelvis tilt, rounded shoulders. what would you suggest me to train for more lower body flexibility also correct upper body by stretches? I do not have gym membership. I train outside Guangdong heat humidity. thank you for advice.

Where does one purchase those rings?

Fabulous....Just Fabulous. Hope you're in Florida! SW Florida could use this for sure. Huge demand

Awesome!!! 💪🏾💪🏾💪🏾

What do you recommend for me that has Osteo arthritis in the left knee. What a terrible thing this is. Can’t squat deep anymore can’t squat with weight anymore, can’t run or even jog anymore. It just destroys all your athletic ability and you don’t even see it coming. You just wake up one day and there it is. You have this pain in your knee that you think will go away and it never does and the orthopedic medical community has no answer for it other than chopping out your knee joint and replacing it with a mechanical one that only lasts for about 15 years before you have to replace it again. And if the surgery does not go well, then there goes your leg! Do you think they will ever come up with a way to regrow cartilage? I really hope so. BTW, I own 2 of your books and they are great, as long as you don’t have arthritis.

What can I use if I don’t have the thing for the slant squat

Thank you for all this help, quick question, is it just one set for each of these exercises once a day?

No one better explained me like U....... Things are simpler.... Best is... COMMONSENSE UNIVERSITY😊

Hey, can you make a comlpete guid for knee pain and what you should do for every tybe of knee pain and How often you have to train it across the week

Hey it be cool to see one of your full workouts 👍

Wonderful

Thank you very much, I really appreciate your efforts to make this stuff as simple as possible. I have one question. Is it better to do several sets of these 10 exercises in a row or to add sets to each exercise like doing 3 sets of calves then 3 sets of tib raises and so on?

Ps, CSU. Your are doing great things!!! I’m passing it on the my grandson.