ATG Lower Body Basics on a Budget — Key Takeaways
Train ATG Basics three ways: separate workout days, daily pick-one approach for unpredictable schedules, or one exercise per weekday for long-term mastery with elite recovery.
Key takeaways
Hamstring curl progression: two legs → two-up-one-down → one
Hamstring curl progression: two legs → two-up-one-down → one
- Uses cardboard for free equipment - progresses from bilateral to unilateral eccentric to single-leg concentric
- Allows systematic strength building without expensive equipment while maintaining proper progression difficulty
Baseball spine imbalance fixed with 3-exercise protocol
Baseball spine imbalance fixed with 3-exercise protocol
- Single-leg back extension + full split squat + QLs targets hip flexors, QLs, and lower back connecting to spine
- Start and finish weaker side on single-leg back extension and QL work for asymmetry correction
Hex bar on podium eliminates squat failure risks vs barbell
Hex bar on podium eliminates squat failure risks vs barbell
- Can set bar down safely if legs fail - no risk of being stuck with bar on neck or crashing down
- Built with free cinder blocks + 2x4, allows infinite loading with better safety profile than front/back squats
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In this piece
- Three Ways to Structure ATG Basics Training
- Lower Body & Spine Exercise List with Budget Equipment Options
- Back Extension as Essential Equipment and QL Training
- Real-World Application: MLB Player Spine Imbalance Protocol
- Closing Philosophy on Mastering the Basics
“I believe the secret to greatness in any area of life is actually identifying your BASICS and taking them to higher levels.”
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