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Consolidated Knees Over Toes Workout

This document outlines a consolidated knees over toes workout routine. It includes a warm-up with static stretching exercises like calf stretches and pigeon pose. The main workout consists of reverse walking on the treadmill followed by a leg day video featuring various knee-over-toes guy exercises performed for 25 reps each. Calf raises and step ups are also included in the main workout.

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ouuzi
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11K views

Consolidated Knees Over Toes Workout

This document outlines a consolidated knees over toes workout routine. It includes a warm-up with static stretching exercises like calf stretches and pigeon pose. The main workout consists of reverse walking on the treadmill followed by a leg day video featuring various knee-over-toes guy exercises performed for 25 reps each. Calf raises and step ups are also included in the main workout.

Uploaded by

ouuzi
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Consolidated Knees Over Toes Workout

● ATG For Life:

○ Reverse Walking (10 minutes on the treadmill)


○ Calf Stretch (60 seconds per side)
○ Tibialis Raise (25 reps per side)
○ Poliquin/Patrick Step Up (25 reps per side)
○ Split Squat (25 reps per side)
○ (Incline) Pigeon Pose (30-60 seconds per side)
○ Standing Pancake / Middle Splits (30-60 seconds)

● Knee Ability Zero:

○ Reverse Walking (10 minutes on the treadmill)


○ Tibialis Raise (25 reps per side)
○ FHL Calf Raise (25 reps per side)
○ KOT Calf Raise (25 reps per side)
○ Poliquin/Patrick Step Up (25 reps per side)
○ Split Squat (25 reps per side)
○ L-Sit (30-60 seconds)
○ Couch Stretch (60 seconds per side)

● Other:

○ https://www.youtube.com/watch?v=XVWySkdtWLg

● Consolidated Knees Over Toes Workout (In Preferred Order):

Warm-Up:

○ General Stretching Routine


○ Calf Stretch (60 seconds per side)
○ Couch Stretch (60 seconds per side)
○ Standing Pancake / Middle Splits (30-60 seconds)
○ Optional: Right Leg Splits (30-60 seconds)
○ Optional: Left Leg Splits (30-60 seconds)
○ Optional: Butterfly Stretch (30-60 seconds)
○ Pigeon Pose (30-60 seconds per side)
○ Optional: L-Sit (30-60 seconds)
Main Workout:

○ Reverse Walking (10 minutes on the treadmill)


○ LEG DAY USING KNEES OVER TOES GUY EXERCISES:
https://www.youtube.com/watch?v=XVWySkdtWLg
■ 25 reps per exercise (per side, if applicable)
○ FHL Calf Raise (25 reps per side)
○ KOT Calf Raise (25 reps per side)
○ Poliquin/Patrick Step Up (25 reps per side)
○ Optional: 25 KOT Slanted Squats

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