Daily Knee Reset: 5–8 Minute Gentle Rehab (ATG-Inspired)
A simple, daily routine inspired by Ben Patrick’s ATG system — perfect for rebuilding knee strength, reducing pain, improving mobility, and enhancing athletic performance.
All exercises are gentle, scalable, and safe to do alongside your Dopamine Reset.
1. Tibialis Raises — 2 × 15–25
Strengthens the anterior tibialis → your #1 knee-protective muscle.
How to do it:
• Lean back against a wall, heels ~6” away
• Lift toes up as high as possible
• Slow + controlled
Goal: 25 reps with full range
Example video:
https://youtu.be/VzIcGAgBiaM
2. Patrick Step (ATG Step-Up) — 2 × 10 each leg
Trains controlled forward knee travel → reduces pain, builds stability.
How to do it:
• Hold a wall
• Knee glides over toes
• Tap heel lightly in front
Goal: Smooth, pain-free range
Example video:
https://youtube.com/shorts/n-nvr-ylNwI?si=xYJhiTm-0j5NhGYm
3. Spanish Squat (ATG Beginner Gold Standard) — 2 × 20–40 sec holds
(or 2 × 8–12 slow reps)
This is one of the best pain-reducing, tendon-friendly knee rehab exercises in the ATG system — especially early on.
How to do it:
Anchor a thick band or strap behind your knees (pole, door, squat rack)
Sit back like a squat while staying upright
Shins stay vertical, heels down
Knees press gently into the band
Hold or move slowly in and out
Example video:
https://www.youtube.com/shorts/1CJ3hteGxo4
4. ATG Split Squat — 1–2 × 5–8 each leg
Lengthens hip flexors + strengthens knees through full range.
How to do it:
• Long stance
• Back knee travels behind hip
• Front heel stays down
• Front knee glides far over toes
Goal: Hamstring touches calf pain-free
Example video:
https://www.youtube.com/shorts/w4Q96BZLZCM
5. Backward Walking / Sled Pull — 2–5 minutes
The GOAT for quad tendon health + knee longevity.
If no sled:
• Walk backward up a small incline
• Or pull a light object behind you
Example video:
https://youtube.com/shorts/0ftx7na1cww?si=i8E3KTpb5CwvxPC5
⭐ Quick 5–8 Minute “Daily Reset” Version
Perfect for busy mamas or anyone easing into knee rehab.
Tibialis raises — 20
Patrick step — 10 each leg
Spanish squat — 30 sec hold
ATG split squat — 5 each leg
Backward walking — 1 minute
This routine improves knee stability, flexibility, tendon strength, and athletic performance — fast.