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ATG KneesOverToes Mobility

by John T.

Program Description

https://www.atgonlinecoaching.com/articles/article-childlike-mobility-routine-checklist

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 16, 2025 04:56
  • Last Edited
    Nov 16, 2025 06:24
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
25.4%
Glutes
15.9%
Quadriceps
12.7%
Lats
12.7%
Abs
9.5%
Stretching
7.9%
Lower Back
6.3%
Biceps
6.3%
Adductors
3.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Sled Drag
1
10 mins
-
2
Standing Tibialis Raises
2
25-40 reps
-
3
Seated Good Morning
2
10-15 reps
-
4
Jefferson Curl
2
10-15 reps
-
5
Poliquin Step Ups/Patrick Step
2
15-20 reps
-
6
ATG Split Squat
2
8-12 reps
-
7
Goblet Squat
2
12-15 reps
-
8
Hip Flexor Raises (Monkeyfoot)
2
8-10 reps
-
9
Nordic Curl
2
5-8 reps
-
10
Couch Stretch
1
1 mins
-
11
Elephant Walk/Pike Stretch
2
20 reps
-
12
Ring Row
2
10 reps
-
13
L-Sit
2
10 reps
-
14
Butterfly Knees
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Sled Drag
1
10 mins
-
2
Standing Tibialis Raises
2
25-40 reps
-
3
Seated Good Morning
2
10-15 reps
-
4
Jefferson Curl
2
10-15 reps
-
5
Poliquin Step Ups/Patrick Step
2
15-20 reps
-
6
ATG Split Squat
2
8-12 reps
-
7
Goblet Squat
2
12-15 reps
-
8
Hip Flexor Raises (Monkeyfoot)
2
8-10 reps
-
9
Nordic Curl
2
5-8 reps
-
10
Couch Stretch
1
1 mins
-
11
Elephant Walk/Pike Stretch
2
20 reps
-
12
Ring Row
2
10 reps
-
13
L-Sit
2
10 reps
-
14
Butterfly Knees
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Sled Drag
1
10 mins
-
2
Standing Tibialis Raises
2
25-40 reps
-
3
Seated Good Morning
2
10-15 reps
-
4
Jefferson Curl
2
10-15 reps
-
5
Poliquin Step Ups/Patrick Step
2
15-20 reps
-
6
ATG Split Squat
2
8-12 reps
-
7
Goblet Squat
2
12-15 reps
-
8
Hip Flexor Raises (Monkeyfoot)
2
8-10 reps
-
9
Nordic Curl
2
5-8 reps
-
10
Couch Stretch
1
1 mins
-
11
Elephant Walk/Pike Stretch
2
20 reps
-
12
Ring Row
2
10 reps
-
13
L-Sit
2
10 reps
-
14
Butterfly Knees
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Sled Drag
1
10 mins
-
2
Standing Tibialis Raises
2
25-40 reps
-
3
Seated Good Morning
2
10-15 reps
-
4
Jefferson Curl
2
10-15 reps
-
5
Poliquin Step Ups/Patrick Step
2
15-20 reps
-
6
ATG Split Squat
2
8-12 reps
-
7
Goblet Squat
2
12-15 reps
-
8
Hip Flexor Raises (Monkeyfoot)
2
8-10 reps
-
9
Nordic Curl
2
5-8 reps
-
10
Couch Stretch
1
1 mins
-
11
Elephant Walk/Pike Stretch
2
20 reps
-
12
Ring Row
2
10 reps
-
13
L-Sit
2
10 reps
-
14
Butterfly Knees
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Sled Drag
1
10 mins
-
2
Standing Tibialis Raises
2
25-40 reps
-
3
Seated Good Morning
2
10-15 reps
-
4
Jefferson Curl
2
10-15 reps
-
5
Poliquin Step Ups/Patrick Step
2
15-20 reps
-
6
ATG Split Squat
2
8-12 reps
-
7
Goblet Squat
2
12-15 reps
-
8
Hip Flexor Raises (Monkeyfoot)
2
8-10 reps
-
9
Nordic Curl
2
5-8 reps
-
10
Couch Stretch
1
1 mins
-
11
Elephant Walk/Pike Stretch
2
20 reps
-
12
Ring Row
2
10 reps
-
13
L-Sit
2
10 reps
-
14
Butterfly Knees
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Sled Drag
1
10 mins
-
2
Standing Tibialis Raises
2
25-40 reps
-
3
Seated Good Morning
2
10-15 reps
-
4
Jefferson Curl
2
10-15 reps
-
5
Poliquin Step Ups/Patrick Step
2
15-20 reps
-
6
ATG Split Squat
2
8-12 reps
-
7
Goblet Squat
2
12-15 reps
-
8
Hip Flexor Raises (Monkeyfoot)
2
8-10 reps
-
9
Nordic Curl
2
5-8 reps
-
10
Couch Stretch
1
1 mins
-
11
Elephant Walk/Pike Stretch
2
20 reps
-
12
Ring Row
2
10 reps
-
13
L-Sit
2
10 reps
-
14
Butterfly Knees
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Sled Drag
1
10 mins
-
2
Standing Tibialis Raises
2
25-40 reps
-
3
Seated Good Morning
2
10-15 reps
-
4
Jefferson Curl
2
10-15 reps
-
5
Poliquin Step Ups/Patrick Step
2
15-20 reps
-
6
ATG Split Squat
2
8-12 reps
-
7
Goblet Squat
2
12-15 reps
-
8
Hip Flexor Raises (Monkeyfoot)
2
8-10 reps
-
9
Nordic Curl
2
5-8 reps
-
10
Couch Stretch
1
1 mins
-
11
Elephant Walk/Pike Stretch
2
20 reps
-
12
Ring Row
2
10 reps
-
13
L-Sit
2
10 reps
-
14
Butterfly Knees
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Sled Drag
1
10 mins
-
2
Standing Tibialis Raises
2
25-40 reps
-
3
Seated Good Morning
2
10-15 reps
-
4
Jefferson Curl
2
10-15 reps
-
5
Poliquin Step Ups/Patrick Step
2
15-20 reps
-
6
ATG Split Squat
2
8-12 reps
-
7
Goblet Squat
2
12-15 reps
-
8
Hip Flexor Raises (Monkeyfoot)
2
8-10 reps
-
9
Nordic Curl
2
5-8 reps
-
10
Couch Stretch
1
1 mins
-
11
Elephant Walk/Pike Stretch
2
20 reps
-
12
Ring Row
2
10 reps
-
13
L-Sit
2
10 reps
-
14
Butterfly Knees
1
-
Week 1
1 / 8 Weeks
Day 1
1
Reverse Sled Drag
1 Set
10 mins
-
2
Standing Tibialis Raises
1 Set
1 Set
25-40 Reps
25-40 Reps
-
-
3
Seated Good Morning
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4
Jefferson Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Poliquin Step Ups/Patrick Step
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
6
ATG Split Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Goblet Squat
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Hip Flexor Raises (Monkeyfoot)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
9
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
10
Couch Stretch
1 Set
1 mins
-
11
Elephant Walk/Pike Stretch
1 Set
1 Set
20 Reps
20 Reps
-
-
12
Ring Row
1 Set
1 Set
10 Reps
10 Reps
-
-
13
L-Sit
1 Set
1 Set
10 Reps
10 Reps
-
-
14
Butterfly Knees
1 Set
-