ATG: My Top 8 Exercises for School or Home — Key Takeaways
Start with slant board step-ups using 10 boards on the ground, scaling by angle, step distance, and load to reduce knee pain and improve athletic ability across all fitness levels.
Key takeaways
Slant step-ups scale by angle, distance, and load for all knee levels
Slant step-ups scale by angle, distance, and load for all knee levels
- 10 boards on ground allow infinite angle adjustments from weakest to strongest knees
- Single exercise consistently reduces knee pain while improving athletic ability
Squat counterbalance progression: full reach → partial → no reach → loaded
Squat counterbalance progression: full reach → partial → no reach → loaded
- Start bodyweight with light plate full reach, progress to heavier plate partial reach
- Final stages: no reach with dumbbell, then optional barbell loading on body
Hanging leg raise progression: knees to triceps 20 reps before advancing
Hanging leg raise progression: knees to triceps 20 reps before advancing
- Begin with knee raises to comfortable height, progress to knees touching triceps
- Advanced: raise knees to triceps, straighten legs, lower down controlled
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In this piece
- Slant Step-Up: Scalable Knee Rehab for Any Level
- Slant Board Squats: Counterbalance and Load Progression
- ATG Split Squat Regression and the Case for Loading Knees
- Seated and Standing Deadlifts for Hip and Hamstring Development
- Hanging Leg Raises for Hip Flexor Strength Across Ability Levels
- Rings for Rows and Pull-Ups: Three-Level Upper Body Scaling
- Closing: ATG Equipment Philosophy and Resources
“Human bodies adapt, if exposure is on a gradient scale.”
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