Knees Over Toes Workout w/ Ben Patrick: Slant Squats, Lunges & Nordics скачать в хорошем качестве

Knees Over Toes Workout w/ Ben Patrick: Slant Squats, Lunges & Nordics

🔥 Train Judd’s MASS Method program — exclusively available in his Training App: https://www.juddlienhard.com/ Build Movement, Athleticism, Strength & Speed — all in one place. Subscribe to Judd's Channel:    / @juddlienhard   Ben Patrick—aka “Knees Over Toes Guy” ‪@TheKneesovertoesguy‬ — joins Judd Lienhard in Judd’s personal gym for a hands-on workout built around functional patterns that make real-world knees, hips, and backs stronger. You’ll see exactly how they regress and progress slant-board squats, walking lunges, side lunges (Cossack variations), Nordic hamstring work, back extensions, ring rows/rotations, and contralateral power pulls so beginners, athletes, and coaches can plug these into programs immediately. Video highlights: • Slant-board squat & step-down progressions to unlock deep range safely—even if ankle mobility limits your squat now (think: teaching downhill capacity first, then loading). • Walking lunge masterclass: “knee forward first, then down,” hip stacked over the lead ankle on the transition; wide enough base (not a tightrope) for stability. Judd’s “Slow → Flow → Go → Grow → Show” cadence keeps form, tempo and intent locked in. • Side lunge/Cossack options and how a small heel float/counterbalance can massively increase usable range without pain. • Posterior chain the smart way: hinge patterning, then bent-hip Nordics and bent-knee hip extensions to target hamstrings/adductor magnus at long lengths—with simple setup kids and large groups can actually do. • Nordic frequency & sprint timing: why Ben likes once-weekly exposure and Judd’s caution about doing heavy Nordics too close to max-velocity sprinting. • Back-extension cues that protect your spine: brace abs hard at the top, keep tension, and use partner-assisted end-range to open the back safely. • Upper-body on rings: scalable rows (partner-assisted if needed), Jackknife Row for huge eccentric control and core, plus ring rotations for pull-and-press synergy. • Contralateral power: how staggered-stance high pulls (DB/KB) train the real-world push-pull coordination we use in sport and life. Programming mindset you’ll see in action: Progress range gradually, with little to no pain, before adding speed and load. Ben and Judd emphasize ability over ego—train the positions you need for life and sport, not just the numbers on a bar. Exercise menu (as demo’d): Slant-board squat/step-down regressions → kettlebell goblet/split variations Walking lunge (wide base, toes slightly in, knee forward then down, hip drives over ankle) Side lunge / Cossack with toe rotation options and counterbalance reach Posterior chain: RDL patterning, bent-knee hip extensions, bent-hip Nordics; plantarflex/dorsiflex tweaks to bias gastroc/hamstring as needed Back extension: ab brace cue, single-leg variants, seated-deadlift variation for long-range adductors and hinge capacity Rings: rows (scalable), Jackknife Row (eccentric core), ring rotations; push-up progressions and contralateral anti-rotation work Contralateral pulls: DB/KB high pulls (curvilinear path with KB) for traps/upper back and athletic carryover Why this matters (functional, athletic carryover): Deep, controlled knee-over-toe positions prepare you for stairs, hills, and deceleration—not just the weight room. Lunges: contralateral, open-chain movement that ties hips, knees, and trunk together—exactly how you move in sport. Hamstrings at long length (Nordic family) reduce common sprint-related issues when programmed with respect for fatigue and speed days. Rings let joints self-organize (less cranky elbows/shoulders), scaling from zero to advanced with minimal equipment. Coaching & PE philosophy woven throughout: Keep it simple, make it fun, and let capacity stack over time. Ben’s “one exercise per day” approach for kids builds consistency and love for movement; Judd’s clear cues help large groups win safely. 💪 Ready to train like this? Start Judd’s MASS Method — exclusively in his Training App: https://www.juddlienhard.com/