Knees Over Toes Guy Zero Program Pdf Download

Knees Over Toes Guy Zero Program by Ben Patrick Pdf Download

Details About Knees Over Toes Guy Zero Program PDF

Novel Title: Knees Over Toes Guy Zero Program
Author: Ben Patrick
Genre: Fitness
Pages: 98
Publish Date: November 1, 2021
Language: English

Book Review:

Knees Over Toes Guy Zero Program so he just kind of tells that story if you haven't heard it then it gets into the eight exercises and each chapter is is each exercise right and then it goes over how to do the exercise and it's super in-depth right there's pictures and everything how to do it and it shows also how to scale it up and regress it

if you are experiencing pain doing any of the exercises right so it shows an easier way to do it if the first way or whatever is too hard for you or if it makes you experience pain which is one of the things that the book says never to do so you should never work through pain you know because

it's all about like training the knees in these kind of compromised positions to be strong in those positions right but if we if we are experiencing pain getting into the position we can potentially make our injuries worse

so a little tip from the book there for you don't worry it don't work through pain if that wasn't obvious let's kind of show you some of the pictures and stuff crack this puppy open quick all right so here's an example

so this is the patrick's step your foot is flat on the ground and you're like reaching your heel out with your toe pointed up right so how the book kind of communicates it is like this is the full version this is how you do it regressed

so you know you shorten the step right and then you know if you have to regress it even more here's like a shorter step showing supporting the hand by grabbing onto a rail so that's kind of like the in-depth how-to way that the book goes about teaching

all the exercises and it's it's like that uh for every exercise which is pretty cool then after they show how they explain why each of these exercises is important so for example the tibialis raise is one of the first ones in the program and after they explain

how to do it they explain that like the tibialis which is the muscle on the front of your shin they explained that it's super important because that's the muscle that like when your knees goes over your toe that's

the muscle that's kind of flexing and absorbing the shock before the force gets to your knees so the stronger that muscle is the more it's able to absorb the shock of landing slowing down jumping and all that stuff

so it goes super in depth on everything on how each little muscle that is being strengthened contributes to like knee ankle hip flexibility and strength and durability and longevity

so it's just a bunch of information really and i think that this is important because it's been shown or at least i've i've heard that when you like when you know scientifically like how something is working that you're doing whether

it's like medicine you're taking or these exercises that you're doing you can like get more out of it i don't know if that's like a scientific actual psychological thing but that is definitely a me thing that works

so this is gonna be something that even if you do know a lot of this stuff reading over it in an afternoon is gonna really cement in the benefits that you can potentially get from doing these exercises okay

so next i'm just gonna breeze through what the exercises are there are exercises that are building up your ankle and calf flexibility and stability in order to get to the like actual knee exercises and then there's actual knee knees over toes exercises then there are like mobility and stretching things that will just enable you to get more out of the knees over toes exercises

so there's kind of three different phases that you work through in the program that are outlined in the book so the first part which is kind of below the knee flexibility and strength involves the tibialis raise which is where you lean on the wall and you raise your toes to flex your tibialis

it's kind of like a bicep curl of the muscle on the front of your shin it's a pretty unique exercise that i've never heard of before nisar toes guy and it's one of the most helpful the next is the fhl calf raise that stands for flexor hallucis longus

so strengthening this helps your feet helps your ankles helps you caps up your knees super cool then the next exercise is a knees over toes calf raise which helps the soleus which is like the other part of your calf that is the part that's behind the achilles tendon and also like helps the actual achilles tendon too

so those three are the like pre knees over toes work exercises that you do and then you get into the knees liver toes exercises the first one is the patrick step which is where you lean back with a straight spine you extend one foot in front and you squat down reaching the knee over the toe of the working leg and this is

one of the exercises that really really helps the part of your quad that's right by your knee so it's super important in protecting the knee because the muscles around the knee are what absorbs the shock of like using the knees right so that really helps the

the vastus medialis oblique which is that big the biggest squad muscle the real tear droppy one and then the other like knees over toes exercise is the atg split squat which is the super like knees over toes this is the one that

you look the weirdest doing if no one's heard of this before it's where you it's a lunge but it's a you're doing this it's a it's a split squat and it's kind of like a lunge but your knee is going like way the hell over your toe your hamstring is covering the entire lower portion of your leg if you kind of look at

it from the side you can see that the hamstring is completely above the lower portion of the leg on that bent knee because the knee is sticking out so far and then

you're gonna want your spine like straight up also what that does is it strengthens the knee in that neo-over-toe position improves ankle flexibility too because on that working leg the ankle is in the dorsiflexed position which is like contracted it's like lifting up dorsiflex is lifting up and plantar flexion is pushing down

you're getting increased ankle mobility knee strength and uh hip flexor length on the opposite side too which is super important core knee hamstring stability all over the place so hips are important too especially when we're sitting down all day like having being able to stretch your

hip flexor is a good thing to be able to do regardless and then those are the two like actual knees over toes exercises and the rest of the program has three different like stretches or core strengthening exercises one is it's called the elephant walk which is basically just like a hamstring

stretch when you're completely bent over being able to straighten your legs while your palms are touching the ground hamstring flexibility is just important in being able to like move into those ranges of motion to use like your your power right as a as an athlete the more flexible you are the less likely

you are to just get injured you know so hamstring flexibility super important the next like core stretching exercise is the l-sit so that's sitting on the ground and lifting your legs and this is basically like a bicep curl for your hip flexors and the hip flexors are super important just in like general speed and core stability because they lift up your legs and you know your

legs have to move fast to run fast right like news flash right so being able to contract the hip flexor and lift your leg up is super important in in any sport really and the hip flexor also actually wraps around to like

your spine and and lower back almost too so just having strong and mobile hip flexors can help your core in general and alleviate like back pain even too that's the next exercise and the last one is called the couch stretch which can start on the couch but the goal is to be able to put your foot

with your toe pointed plantar reflection against the wall and then put your shoulders back onto the wall too and that's just like super super stretch of the whole front of your quad like the entire quad and and hip flexor on that side too like the program has been talking about

the mobility in those muscles is just super important to be able to use them to their fullest potential and that's it really that's the book that is i mean i read it in an afternoon i'm really not a book guy i'm more of an audiobook a

2x speed type guy and this book was okay for me because of lots of pictures and not many words on the page so uh you can read this book in an afternoon and improve your entire life so um i just kind of briefly went over everything in here and there's tons more information in the actual book so pick.

Books Pdf Download

Search This Blog

Age of Revolutions by Fareed Zakaria PDF Download