STANDARDS Program - ATG Online Coaching Fudan University - PHYSIOLOGY 213

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THE STANDARDS {Request ʼnSTANDARDSŊ through Messages in the app to do this program!} ʼnThe Standards,Ŋ provide the world’s first math-based full-body approach to human bulletproofing and anti-... gravity, and also quite possibly the most ʼnfull-range-of-motionŊ 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 each video gets the point across: I believe these are the 3 most essential Ankle Standards: 1. Dumbbell Tibialis Raise 12.5% bodyweight x 20 reps 2. Standing Calf Raise 25% bodyweight x 10 reps 3. Single-Leg KOT Calf Raise 25% bodyweight x 10 reps I believe these are the 3 most essential Knee Standards: 1. Bar on Back Patrick Step Up on 6 inch box with 100% bodyweight for 10 reps 2. Dumbbell ATG Split Squat on flat ground with heel lifted and 50% bodyweight(25% per hand) 3. KOT Squat knees to floor (with 2″ padding for safety) x 10 reps I believe these are the 3 most essential Standards for your Hip Extension/Posterior Chain (hamstrings + glutes + lower back): 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: [Show More]

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