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ATG Zero "knees over toes"

by Ooaahs gude leil nga
162 athletes joined

Program Description

Important note: any time there's an exercise that Is one legged/one sided, you do all the sets on both sides. For example if there was an exercise on this program that said 5 sets of 5 reps. You do 25 total reps on each leg totaling to 50.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 25, 2024 02:09
  • Last Edited
    Dec 16, 2024 02:07
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tibialis Raise
1
25 reps
-
2
FHL Calf Raise
1
25 reps
-
3
Tibialis Raise
1
25 reps
-
4
KOT Calf Raise
1
25 reps
-
5
Patrick Step
1
25 reps
-
6
ATG Split Squat
5
5 reps
-
7
Elephant Walk
1
36 reps
-
8
L-Sit
2
1 mins
-
9
Couch Stretch
2
1 mins
-
10
Piriformis Stretch
2
1.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Tibialis Raise
1 Set
25 Reps
-
2
FHL Calf Raise
1 Set
25 Reps
-
3
Tibialis Raise
1 Set
25 Reps
-
4
KOT Calf Raise
1 Set
25 Reps
-
5
Patrick Step
1 Set
25 Reps
-
6
ATG Split Squat
5 Sets
5 Reps
-
7
Elephant Walk
1 Set
36 Reps
-
8
L-Sit
2 Sets
1 mins
-
9
Couch Stretch
2 Sets
1 mins
-
10
Piriformis Stretch
2 Sets
1.5 mins
-
Day 3
1
Tibialis Raise
1 Set
25 Reps
-
2
FHL Calf Raise
1 Set
25 Reps
-
3
Tibialis Raise
1 Set
25 Reps
-
4
KOT Calf Raise
1 Set
25 Reps
-
5
Patrick Step
1 Set
25 Reps
-
6
ATG Split Squat
5 Sets
5 Reps
-
7
Elephant Walk
1 Set
36 Reps
-
8
L-Sit
2 Sets
1 mins
-
9
Couch Stretch
2 Sets
1 mins
-
10
Piriformis Stretch
2 Sets
1.5 mins
-
Day 2
1
Tibialis Raise
1 Set
25 Reps
-
2
FHL Calf Raise
1 Set
25 Reps
-
3
Tibialis Raise
1 Set
25 Reps
-
4
KOT Calf Raise
1 Set
25 Reps
-
5
Patrick Step
1 Set
25 Reps
-
6
ATG Split Squat
5 Sets
5 Reps
-
7
Elephant Walk
1 Set
36 Reps
-
8
L-Sit
2 Sets
1 mins
-
9
Couch Stretch
2 Sets
1 mins
-
10
Piriformis Stretch
2 Sets
1.5 mins
-