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ATG Zero "knees over toes"
by Ooaahs gude leil nga
15 athletes joined
Program Description
Important note: any time there's an exercise that Is one legged/one sided, you do all the sets on both sides. For example if there was an exercise on this program that said 5 sets of 5 reps. You do 25 total reps on each leg totaling to 50.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodyweight Fitness, Athletics
Equipment
At Home
Program Length
12 weeks
Time Per Workout
50 minutes
Created
May 25, 2024 02:09
Last Edited
Jun 18, 2024 06:40
down_app
Week 1
1 / 12 Weeks
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 1
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 2
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins
Day 3
1
Tibialis Raise
1 Set
25 Reps
2
FHL Calf Raise
1 Set
25 Reps
3
Tibialis Raise
1 Set
25 Reps
4
KOT Calf Raise
1 Set
25 Reps
5
Patrick Step
1 Set
25 Reps
6
ATG Split Squat
5 Sets
5 Reps
7
Elephant Walk
1 Set
36 Reps
8
L-Sit
2 Sets
1 mins
9
Couch Stretch
2 Sets
1 mins
10
Piriformis Stretch
2 Sets
1.5 mins