Knees over Toes (KoT) - Video

Knee over Toes (KoT) program by Ben Patrick. I do not own these exercises, I am providing a guide to help my grandma remember the routine.

Timestamps:
Workout:
1. 0:00 Reverse Walking (ROKP)
2. 1:00 Tibialis (Tib raises)
3. 1:49 FHL calf raise
4. 2:43 Tib raise round 2
5. 3:05 KoT calf raise
6. 4:00 Patrick steps
7. 4:34 ATG split squat

Stretches and Rehabilitation:
1. 5:58 Calf stretch
2. 6:40 Hamstring stretch
3. 7:13 Outer Glute stretch
4. 8:00 Groin stretch
5. 8:53 Pancake stretch
6. 9:41 Reverse Nordic start position

Bonus exercises:
1. 10:12 Reverse Nordics
2. 12:25 Nordic Curls


Instructions:
1. ROKP - 10mins: focus on getting back foot past the knee.
2. Tib raises - 25 reps each set: lift feet to 90 angles relative to shins. Scoot closer if you can't get your feet angle high enough.
3. FHL calf raises - 25 reps x 1 set: if you are having back pain, squeeze your glutes and then contract your abs to brace yourself.
4. Tib raises - 25 reps 2nd set: you will be more fatigued, so plan on moving closer.
5. Kot raises - 25 reps x1 set: try to not use your arms to help you, just to stabilize you against a wall.
6. Patrick step - 10 reps each leg: balance is an issue but don't let it take priority over making sure you don't injure your knee.
7. ATG split squat - 5 reps x 5 sets each leg: you may have to work up to the full number of reps and sets. Try to do one more rep every day until you can do the entire 5x5. Work through the pops and focus on why you're doing the exercise; ATG SS will help repair damage and inbalances that you have had.