Stop guessing. Find what your body actually needs.
App-based programs, weekly form checks, real human coaches. The assessment matches you to the right program.
Premium App.
Budget Price.
Basic
App & program access without coaching
- Full app access
- All training programs
- Exercise library
- Progress tracking
- Form video coaching
- Coach feedback in 24hrs
- Weekly Zoom with a trainer
Track your progress
Add notes, sets, and reps.
Send in form
Use built in camera to edit and send.
Timely coach responses
Feedback in under 24 hours.
Real members.
Real results.
Programs for Everyone.
Whether you dream of dunking
or playing with your grandkids.
Knee Ability Zero
Program Description
Zero weights or equipment needed. Zero need to work through pain. Zero special abilities needed to start. Exercises connected with a bracket are called a "superset." Do 1 set of each exercise in the bracket.
Back Ability Zero
Program Description
My goal is to give you a full body Back Ability workout you can use for yourself or others, RIGHT NOW (and forever more), with ZERO gym equipment. 1-2 rounds of the 11 exercises
Longevity Zero
Program Description
This is an introductory home program for anyone who wants to improve their strength and flexibility. It requires a pair of light dumbbells. We never train through pain, and we always regress any exercise to a comfortable, pain-free level. If you need help to regress an exercise, consult with the Coach via the App Chat.
ATG Basics
Program Description
These are the go-tos that have worked for me for over a decade - not only with my own body, but with about 1000 in-person clients, including some of the most famous athletes in the world. I believe the secret to greatness is taking the BASICS of a subject to higher levels, but every ingredient has smooth step-by-step levels, so we can meet you where you’re at right now.
Male Standards
Program Description
These could be done as an assessment, or as a program: Monday Lower Body Tuesday Upper Body Wednesday Flexibility Then you have Thursday and Friday to spend extra time on the areas you want to work on most from those lists.
Female Standards
Program Description
These are the 20 female ATG Standards. These could be done as an assessment, or as a program. Simply click the program to the right of this, and you’ll see these 20 broken up as 5 full-body workouts!
Meet Ben Patrick.
aka KneesOverToesGuy™
Hi, I'm Ben — creator of ATG and a firm believer that the right knowledge, at the right time, can change everything.
Over the past decade, I've dedicated my life to helping people build pain free ability. What started with my own journey — from multiple knee surgeries and chronic pain to dunking and playing pain-free — turned into a mission: to make pain-free performance possible for anyone, no matter their starting point.
Through our programs and coaching, I've been fortunate to support thousands of people in over 150 countries — from pro athletes to grandparents — in rebuilding their knees, unlocking strength, and reclaiming confidence in their bodies. My approach is built on real-world results, timeless training principles, and a commitment to making the complex simple.
When I'm not filming new content or working with our amazing team, you'll find me training, learning, or spending time with my wife (KneesOverToesGirl™) and kids.
If you're here, chances are you're ready to move better, feel better, and become more capable than you thought possible. We are here to help make that happen.
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