No weights required. Strength and mobility for running!
I cannot take credit for this, Ben Patrick aka @kneesovertoesguy has created this masterpiece, beautiful in it’s simplicity it targets some key areas for running such as the foot and ankles, calves, VMO and hips. Head to Athletic Truth Group if you require some coaching on the form and for more great programs like this!
“No one owns movement. No one quite “invents” movement. It’s just movement. But I’m proud to say that the first 6 movements of this 10 step workout are exercises I’ve brought awareness to, and innovated the applications of, as a direct result of working tirelessly to create solutions for you.
And so I hope you can use these solutions to help yourself and others for the rest of your life, leaving a lasting impact of truth that reverses the dwindling spiral of unnecessary pains, and athletic dreams unfulfilled.
Zero weights needed. Zero equipment needed. Zero need to work through pain. Zero special abilities needed to start. Welcome to Runner’s Ability Zero. And don’t underestimate it: When you consider that the greatest successes are built on the greatest fundamentals, perhaps this “simplfied” program is actually the truest rocket pad for the greatest transformations on earth? Could the removal of all external complications, actually have driven us right to the truth? I believe so. Enjoy the ride! The following formula can be done 3 days per week, ideally Monday-Wednesday-Friday to allow 48 hours recovery between sessions. Each Step puts money in the bank for the next Step, with ONLY STEP 1 MANDATORY. Over time, success in Step 1 leads to success in Step 2, and so on! There is no rush, as you are rebalancing your body from the ground up, with each pain-free session ensuring biologically-increased protection!
Step 1: Tibialis Raise: 25 reps
Step 2: FHL (Flexor Hallucis Longus) Calf Raise: 25 reps*If you can do Step 1, this one will likely be pain-free as well!
Step 2B: REPEAT STEP 1: You’re now going to perform a second set of Tibialis Raises! Doubling up on this muscle is key, since it’s statistically the most neglected muscle in human exercise relative to its importanceStep 3: KOT (Knees Over Toes) Calf Raise: 25 reps*This step is likely to be pain-free as well, as you are in complete control of how much knees over toes you choose to use.
Step 4: Patrick Step: 25 reps*Only when you are doing Step 3 pain-free, should be you begin working on Step 4.
Step 5: ATG Split Squat: 5 set of 5 reps per leg with 30 second breaks between sides*Step 5 is not allowed until Step 4 is being done pain-free with full ankle bend. Even so, start with assistance as needed on Step 5, and over time you will gain the strength and balance to do it unassisted.
Step 6: KOT Squat: 5 sets of 5 reps with 30 second breaks.*This is actually the pinnacle of difficulty, with Steps 7 through 10 being important accessory work to stay balanced to your new legs. This step should ONLY begin when the ATG Split Squat is easy, and for most people, this KOT Squat is not necessary. However, this exercise can be a crucial gamechanger for athletes seeking world-class knee protection and the elite leg strength most of the world’s richest athletes possess.
Bonus Tip for ADVANCED KOT Squatters: depending on your limb length and flexibility, you may be more comfortable working on a step to allow your knees to go BELOW parallel, while placing your hands on your spinal erectors in order to keep them out of the way, while encouraging good form. You can still reach to the step behind you if you get into trouble. Since this the fullest range on the toughest exercise, at this point you could make your goal to do even MORE than 5 reps. Here is my best to date: 10 reps, though there is some minor hip breakage as the set goes. Lucky was not impressed…
Step 7: Elephant Walk: 30 reps per leg*This first accessory step actually may be started by just about anyone!
Step 8: L-Sit (Progression/Regression): 60 seconds*This step is also likely to be pain-free for anyone, and grow in importance relative to how much strength increase you make on Steps 1 through 6.
Step 9: Couch Stretch: 60 seconds per side*This step may be aggressive when starting out, but when you can handle 25 straight reps in the Patrick Step Up at full ankle bend, you should be comfortable in this position, provided you use enough padding.
Step 10: Outer Glute Stretch: 60 seconds per side*This step also may be aggressive when starting out, but check out the regressed version in the video, which is surprisingly gentle.”
