ATG Athletic Routine

This is a bridge from rehab to athleticism.

This is a bridge from rehab to athleticism.

In 15 years of experimenting and coaching, I’ve observed a cycle:

Something hurts > THEN we see a loss of mobility > THEN we see athleticism fall off a cliff.

So let’s reverse that…

The first step is pumping up and strengthening around the Achilles and patellar tendons, the main points of pain/impact when running and jumping…

THEN let’s loosen up with 4-way flexibility…

THEN let’s put those together into full mobility to both front and sides…

And THEN let’s address ATHLETICISM with 4-way running…

And 4-way jumping!

Here’s precisely what I’ve been using on Mondays as my Athletic Flow:

Step 1: Slant calf raise to pump (about 10-20 reps) then slant step-up to pump (about 25 to 50 reps), 2 rounds.

Step 2: Leg swings front to back then side to side, 2 rounds of 10 reps each.

Step 3: Full split squats to the front and sides, 2 rounds of 5 reps each.

Step 4: 4-way running: 30 yards backward, 30 yards left, 30 yards right, 30 yards forward - 2 rounds - but walking back on EVERY rep to ensure recovery.

Step 5: 4-way jumping: 10 backward, 10 side to side, 10 forward - resting at least 30 seconds between each set.

Like every exercise in the ATG system, EACH STEP SCALES.

Because this week’s topic involves so much motion, this 1 minute 47 second video will do a better job showing you demonstrations and regressions than I can with pictures.

On Mondays I do Athletic Flow.

On Tuesdays I do Posterior & Core.

Thursdays are LEG DAY.

And Fridays are Upper Body.

Wednesdays and weekends are off.

This program is working well for me. Feel free to follow along.

I added an Athletic section in the app next to the Ability (rehab-style) section, creating a logical progression from rehab to athleticism.

Yours in Solutions,

Ben

ATG Online Coaching

USA-made slantboard and the flexible, foot-shaped shoes used in this article