STANDARDS Program - ATG Online Coaching

THE STANDARDS
{Request STANDARDS through Messages in the app to do this
program!}

The Standards, provide the world’s first math-based full-body
approach to human bulletproofing and anti-gravity, and also quite
possibly the most full-range-of-motion strength program ever.

Each exercise below is linked to a video showing you how to progress,
including demonstration by me of the Standard itself, ON AVERAGE IN 60
SECONDS total, with subtitles so you don’t even have to have the volume
on. I think this was my favorite video series ever, because of how fast




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each video gets the point across:




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I believe these are the 3 most essential Ankle Standards:




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1. Dumbbell Tibialis Raise 12.5% bodyweight x 20 reps
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2. Standing Calf Raise 25% bodyweight x 10 reps
3. Single-Leg KOT Calf Raise 25% bodyweight x 10 reps
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I believe these are the 3 most essential Knee Standards:
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1. Bar on Back Patrick Step Up on 6 inch box with 100% bodyweight for
10 reps
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2. Dumbbell ATG Split Squat on flat ground with heel lifted and 50%
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bodyweight(25% per hand)
3. KOT Squat knees to floor (with 2″ padding for safety) x 10 reps
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I believe these are the 3 most essential Standards for your Hip
Extension/Posterior Chain (hamstrings + glutes + lower back):
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1. Full-Range Nordic x 10 reps
2. Jefferson Curl 25% bodyweight (12.5% per hand) x 10 reps (with wrists
below toes!)
3. Single-Leg Back Extension 50% bodyweight (25% per hand) x 10 reps

And I believe these are each the 3 most essential Standards for the front
of the Shoulders:
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https://www.coursehero.com/file/70446733/STANDARDS-Program-ATG-Online-Coachingpdf/

, 1. Cross-Bench Pullover 25% bodyweight x 10 reps (with hips and elbows
below shoulders)
2. DB Shoulder Press 50% bodyweight (25% per hand) x 10 reps (w/ one
head of DB on either side of shoulder)
3. Full-Range Dip x 10 reps

…and for the back of the Shoulders:
1. External Rotation 10% bodyweight x 10 reps
2. Full-Range Chin Up x 10 reps
3. Full-Range Row x 10 reps

Hip-Flexors are also necessary, but are the most equipment-dependent,
so you have 3 options counted as 1 Standard: click here to see all 3.
Option A Standard: being able to hold yourself off the ground in an L-Sit




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(Click here for more details and regression tips.)




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Option B Standard: Stall Bars Toes to Bar x 10




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Option C Standard: Low-Cable Pull-in 50% bodyweight x 20
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Last but not least, I do believe the QL (Quadratus Lumborum) Raise is
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also necessary:
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Standard: 25% bodyweight x 10 reps (Click here to see how to perform
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without a back extension.)
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Here’s exactly what the schedule looks like:
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{Note: Reverse Deadmill/Sled (aka ROKP as in Reverse Out Knee Pain )
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is my suggested warm-up for each session, performing 1-3 sets of 2
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minutes on/off, resulting in the world’s fastest and most money-in-the-
bank warm-up for world-class knee bulletproofing and athleticism! Click
here to watch a 1 minute 12 second video showing my current Top 6
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favorite methods for this. There is no Standard for this since sleds,
surfaces, etc., will vary in difficulty. Lighter but faster, or heavier and
slower, can both burn equally – what matters most is INTENT, always
trying to gradually build up to the maximum pain-free bloodflow you can
create!}

This study source was downloaded by 100000827039679 from CourseHero.com on 08-09-2021 16:27:20 GMT -05:00


https://www.coursehero.com/file/70446733/STANDARDS-Program-ATG-Online-Coachingpdf/