Скачать или смотреть My Minimalistic Workout Program Demo w/ Sets/Reps List in Description

I haven’t had a knee or back problem in 12 years despite a long list prior.

Anything could happen, but my training style has shifted my body to be more resilient than normal.

I train 2x per week for about 1 hour.

Here’s my list:

Workout 1 of 2

1/7. Resisted Forward AND Backward, 3 sets to burn at whatever pace/distance you want

2/7. Ground-up (Ankle), 1 set tib raise to burnout and 2 sets of up to 10 reps single-leg calf raise

3/7. Ground-up (Knee), 2 x 25 slant step-up paired with 2 x 10 ham curl (roller, Nordic negative, or ham curl machine if you have one)

4/7. Strength Through Mobility, 5 x 5 heels-elevated deep squat lowering 5 SECONDS DOWN on each rep (fast, precise tutorial for all levels:
   • Clean & Clear Tutorial: Starting Squat Pro...  )

5/7. Pick UP Those Legs, 1 set to burnout hanging knee raise

6/7. Lateral, 2 x 8 Cossack squat

7/7. Upper Body, 1 set each to burnout on pull-up and dumbbell shoulder press

Workout 2 of 2

1/7. Resisted Forward AND Backward, 3 sets to burn at whatever pace/distance you want

2/7. Ground-up (Ankle), 1 set tib raise to burnout and 2 sets of up to 10 reps single-leg calf raise

3/7. Ground-up (Knee), 2 x 25 slant step-up paired with 2 x 15 back extension

4/7. Strength Through Mobility, 4 x 8 each ATG split squat and RDL

5/7. Pick UP Those Legs, 1 set to burnout L-sit

6/7. Lateral, 1 set to burnout QL

7/7. Upper Body, 1 set each to burnout on rings row and full push-up

For my app, where we’re known for amazing customer service at a low price: https://www.atgonlinecoaching.com

For our equipment and shoes: https://www.atgequipment.com

And to see if there’s an ATG gym or coach near you: https://map.atgforcoaches.com

Thank you for studying today!