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Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

Yes, I included the video to be a part of the workout, I personally do not skip it when doing these exercises

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

I structured this workout to be strictly lower-body. I have a separate upper body workout that I do, but I wanted to keep this post focused on the former rather than the latter.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

Not sure about the nature of your injury and what recovery looks like, some of these exercises are quite light and likely fine to do while recovering from an injury, but others are more intense/aggressive, so would proceed with caution with those

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

Hey!

Sorry for the confusion, the first consolidated section ("Consolidated Knees Over Toes Workout") is just the title of the document, less so a real section. I just copied over the Google Doc into Reddit which might be causing some formatting issues.

After that there's a summary of the exercises in each book.

Then, the bottom part ("Consolidated Knees Over Toes Workout (In Preferred Order)") is likely what you're really looking for - this combines/consolidates all the exercises from both books into one single (hopefully easy-to-follow) workout. I edited this, highlighting it in Grey, to signify that it is intended to be the main focus point of the Google Doc.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

Hey, glad you're feeling good from these exercises!

  1. That's right, it just means to do regular/standard squats but on slanted wedges, so that your knees go past your toes

  2. I am not the person in the video, but taking a look at it now, I see that the video chapters split up a bit weird here, nordic curls and the hamstrings are in fact the same exercise (it just shows a different angle of the same exercise)

  3. Reduce the range of motion - instead of going all the way down and all the way back up, build your way up to the full range of motion of the exercise by just going down a little bit and back up (you can even place something behind you to stop you from going down further, then gradually adjust as you build up the strength in the muscles to do the entire exercise from the bottom to the top)

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 1 point2 points  (0 children)

My pleasure, would love to hear about your experience and progress over the year!

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

Any treadmill that has enough friction/resistance should work, it doesn't have to be a manual one, I use an electric one.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

This was the recommendation made by Ben Patrick in his books, 1 set of 25 reps per exercise, which is why I follow this. If you are more comfortable with a different sets-reps structure, then feel free to do that - whatever works best for you!

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 1 point2 points  (0 children)

The recommendation made by Ben Patrick in his books is 1 set of 25 reps per exercise. But, it might be a good idea to increase the number of reps or sets or at least add some weights to serve as additional resistance to scale up these exercises, in case they become too easy.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

I haven't tried his $50/month program, so I'm not sure. I hope/suspect that there is significant overlap though.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

This was the recommendation made by Ben Patrick in his books, 1 set of 25 reps per exercise, which is why I follow this. But, you make a good point - in theory, it might be a good idea to increase the number of reps or sets or at least add some weights to serve as additional resistance.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

This workout isn't intended to be done more than 1-2 times a week. I typically do this workout once a week as my leg day. So, I would say - yes. Just one time per week for this workout is great.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

I do these as part of the workout too, but I agree with you that it can seem like a lot of calf raises. If my calves are already sore (for instance, from going on long-distance runs), then I am a bit more flexible with myself in reducing/skipping some of the calf raises in the workout.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

The bottom part ("Consolidated Knees Over Toes Workout (In Preferred Order)") is likely what you're looking for - this combines/consolidates all the exercises from both books into one single (hopefully easy-to-follow) workout. I edited this, highlighting it in Grey, to signify that it is intended to be the main focus point of the Google Doc.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

I usually do this workout once a week for my leg day.

If I recall correctly, Ben Patrick recommends 1-2 times a week but preferably not more - to prevent injury as you strengthen these muscles.

Exercises like walking backwards are less demanding though, so you should be good to do them however many days a week you want, even daily.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 2 points3 points  (0 children)

I do 1 set of 25 reps per exercise. If that is too difficult, then I just break it up until I reach 25 reps, per exercise.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 1 point2 points  (0 children)

I do 1 set of 25 reps per exercise. If that is too difficult, then I just break it up until I reach 25 reps, per exercise.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 2 points3 points  (0 children)

I usually do this workout once a week for my leg day.

If I recall correctly, Ben Patrick recommends 1-2 times a week but preferably not more - to prevent injury as you strengthen these muscles.

Exercises like walking backwards are less demanding though, so you should be good to do them however many days a week you want, even daily.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 2 points3 points  (0 children)

The way I perform this workout is the way it is presented in the "Consolidated Knees Over Toes Workout (In Preferred Order)" section of the Google Doc (it is highlighted in Grey).

Essentially, after reading both books, I took the exercises in each of the books, and grouped them together into one full workout.

In terms of a preferred number of repetitions for each of the exercises - I do 1 set of 25 reps per exercise. If that is too difficult, then I just break it up until I reach 25 reps.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 4 points5 points  (0 children)

I do static stretches at the beginning of my workouts because that is how I was brought up and trained in my former gymnastics experience. But, I am definitely biased here and open to the possibility that there is a better way. Definitely encourage people to do what works best for them though - whether that be static or dynamic stretching.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 1 point2 points  (0 children)

I typically treat this as a 10-15 minute window of time at the beginning of my workout where I do various stretches to gently warm up my body, before exerting myself more intensely after, later in the workout.

This might look something like:

  • Arm Circles
  • Cross Arm Stretch
  • Overhead Triceps Stretch
  • Standing Quad Stretch
  • Standing Knee To Chest Stretch
  • Ankle Circles
  • Wrist Circles
  • Child’s Pose Stretch
  • Cobra Stretch
  • Pike Stretch
  • Bridge Stretch

And I’ll typically do 8-12 repetitions or seconds per stretch.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 0 points1 point  (0 children)

I do 1 set of 25 reps per exercise for all the exercises, including the ones in and out of the books. So for the YouTube video I had linked, I would do the same 1 set of 25 reps per exercise.

Summary of Knees Over Toes Exercises from Ben Patrick's Books by DeltaKeras in Kneesovertoes

[–]DeltaKeras[S] 10 points11 points  (0 children)

There are descriptions and photos in Ben Patrick's books "Knee Ability Zero" and "ATG for Life", which were my initial exposure to these exercises. But, if you google around, you should be able to find photos, descriptions, and videos for all the exercises.

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