over 2 years ago

    Knees Over Toes 3.1 cover image

    Knees Over Toes 3.1

    Monday's lower body 
    • Level 3
    • session 1
    • bodyweight

    Step 0 

    Heavy Sled Drives | 100 yards 

    • If you don't need to rest it's too light
    • rest as needed


    Step 1

    Tibialis raise | 1 x 25 reps

    • complete a second set after step 2



    Step 2

    FHL calf raise | 1 x 25 per side


    Step 2b

    Complete the second set of Tibialis Raise 25 reps


    Step 3

    KOT Calf Raise | 1 x 25



    Step 4

    VMO pulse | 1 x 100 per leg



    Step 5

    Long range pulse | 1-2 x 50 per side

    Step 6

    ATG squats

    • level 1 Poliquin x 100
    • level 2 Hack squat x 100
    • level 3 Tom Platz single leg squat x 25

    Notes: Choose one level per session starting with level 1


    Step 7

    Nordic |  3 x 5


    Step 8

    Reverse Nordic 

    • 3 x 5 full reverse
    • 3 x 8 elevated
    • 3x 10 elevated and assisted


    Step 9

    Incline Pigeon Pose | 3 x 30sec each side


    Step 10

    Long-range Groin | 3 x 30sec 


    Step 11

    Long lunge | 3 x 30sec on each side