ATG: 8 Exercise Skills I’m Passing Down to My Kids
I’ve sent you some extra long articles over the past few months, so here in one rapid recap is the ATG Zero program!
These are the 8 steps, in order, that I’m passing on to my kids.
1. Sled
Why? Because it’s strength, cardio, and rehab at once. And it’s ultra-safe as far as exercise goes, because the load isn’t bearing down on you.
I know of no other exercise as productive per minute while being so safe for all ages.
2. Pull-up Progression
Simply hanging from the bar is worth validating. That foundation makes it easier to win with eventually holding the top, lowering down slowly, and, finally: full reps!
I want my kids to understand that the ability to do a pull-up is not an all-or-nothing requirement to working on it productively.
3. Squat Mobility
It’s so much easier to keep it than get it back!
But for millions of students it was mistakenly prevented (due to the misunderstood subject of “no knees over toes” training).
My kids will exercise it smoothly, and eventually learn how to help others get it back.
4. L-Sit
And 5. Full Push-up
Both can be progressed smoothly from simple parallettes!
Kids love when stuff is USER-FRIENDLY and evident of ACCOMPLISHMENT.
These two exercises provide both.
6. Nordic Control and Back Extension Ease of Use
My kids will start by mastering control down on a Nordic.
Knee surgeries in youth sports are too common not to do something about it. The Nordic is one of the simplest helpers in making a knee harder to rip apart. It’s also accessible to every young athlete because you only need a parent and a pad.
The back extension is a valid starting point, and my kids will learn how virtually anyone can win with it.
7. Flexibility Routine
My kids will learn my basic flexibility routine for life:
Elephant Walk
Couch Stretch
90:90 Push-up
Standing Pancake
This covers the front, back, inside and outside of the lower body.
And as a bonus, my kids will learn how a simple slant can help remedy modern calf stiffness due to shoes with elevated heels.
8. Wrists & Ankles
Depending on the sports my kids play, they’ll learn how to build uncommon ability in the wrists and/or ankles!
CONCLUSION
I hope this overview-style article is useful for you in thinking about exercise for your own family.
I’ve covered each of these steps in great detail in past articles, and I’ll surely cover them again in future ones!
Yours in Solutions,
Ben
