Ben Patrick (the "Knees Over Toes Guy" / ATG) rebuilt his own knees by training the end ranges most people avoid — strengthening the knee as it travels past the toes, plus the muscles around it (tibialis, VMO, hamstrings, calves). Strong in the full range = resilient, pain-free, athletic knees.
This pairs perfectly with the book's "strength + flexibility at once" idea — and it's why this program drops the conventional Barbell Deadlift and back squat in favour of joint-friendly, full-range builders.
The core toolbox (used across Tue / Sat / Sun)
Backward movement — the #1 knee builder
Backward Sled Drag (or backward incline-treadmill walk). Backward loading floods the knee with blood, builds the VMO, and is almost impossible to overdo. Start every leg day with 3–5 min.
ATG split squat — knees over toes, loaded
ATG Split Squat — front knee travels far past the toes with the heel down, deep stretch on the trailing hip flexor. The signature ATG strength + mobility move.
Tibialis raises — the shins nobody trains
Tibialis Raise — balances the calf, protects the knee, builds "ankle ability." High reps.
Full-range calf work
Standing Calf Raise through a complete stretch-to-contraction range (ATG style), not tiny bounces.