Ben Boam

From years of ankle sprains to running ultramarathons 🏔️ Now I help runners build robust bodies so they can get back to doing what they love🏃‍♂️

[Ben Boam @benjiboam]

@atgexercise TL;DR

1.) Tib raises x 25
2.) Straight Leg Calf raises x 25
3.) Tib raises x 25
4.) Bent Leg Calf raises x 25
5.) Patrick step up x 25 per side
6.) ATG split squat 5x5 per side
7.) Elephant walk x 30 per side
8.) L-sit 60s
9.) Couch stretch 60s per side

[Ben Boam @benjiboam]

How To Fix Your Knee Pain (without equipment):

[Ben Boam @benjiboam]

@atgexercise Thanks for reading this far!

If you found this information helpful you'll like my 4-week knee program for runners.

Comment 'knee' below if you want it

(Must be following so I can message you)

[Ben Boam @benjiboam]

@Preppytrad @kneesovertoesg @atgexercise Currently, I train it once a week 3-4 sets of 5-10 reps as I’m working with load. If you’re just starting I would stick with body weight for 5 sets of 5 reps slow and controlled 2-3 times a week and see how your body handles it. The best approach is a patient one.

[Ben Boam @benjiboam]

The ATG Split Squat Offers the Best ROI of Leg Exercises For Runners.

It Strengthens Your Knees and Prevents Tight Hips.

I’ve Been Doing It for Over 4 Years.

Here's How to Get the Most Out of the Exercise:

[Ben Boam @benjiboam]

@kneesovertoesg Good luck with the @atgexercise split squat.

Thanks for reading this far!

If you found this helpful:

- Follow @benjiboam for more tips

- Share this thread to help someone else :)

[Ben Boam @benjiboam]

@kneesovertoesg 7.) Tempos cont.

Play around with them and see what you like.

I also like exploding out from the bottom.

And I've also enjoyed playing with 1 1/4 reps, although these are also brutal.