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These straps I found are a nice cheap alternative to the monkey feet. It comes with two as well. https://www.amazon.com/dp/B07FS84PT6/ref=cm_sw_r_cp_api_glt_fabc_54BPKW3M96MMNY666MB1?_encoding=UTF8&psc=1
We have those for gardening, it's what I used to use, but a balance pad like this one I bought was a worthwhile upgrade. If your budget is very low then absolutely get the cheaper one, but the balance pad is much more comfortable.
I bought this sandbag and these fillers:
www.amazon.com/gp/product/B072QYY9Y6/
https://www.amazon.com/gp/product/B00RH20L9E/
It allows me to move between ~50-85lb in 15lb increments. So things like kettlebell swings, split squats, and SGM's were done with this bag in lieu of dumbbells until I needed to get a larger bag that allows up to 125lb.
And lemme tell you....lifting a 125lb sandbag is wayyyy harder than lifting a 125lb barbell.
The running shoes are probably not all that great either. Most have a large heel drop and narrow toe box.
I recommend following Squat University for a good explanation as to why you should wear shoes that work better for your feet.
https://www.youtube.com/watch?v=KbsH6mpATUY
I use these for most of my ATG workouts:
https://smile.amazon.com/gp/product/B07WC9B59Q/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1
Cheap, but fit really well.
I also have some Xero shoes that I wear out and about.
I'm not sure what you mean by the cushion fabric on top of the shoes question. Are you saying your shoes are too heavy?
I too suffer from shin splints horribly. Used to tape up my feet and legs so many days when running as a teen and young adult. Now it can stop me outright. You might check into the Pose Method or the book "The Running Revolution", or even look into zero-drop shoes. I picked up some Altra Rivera 2's recently that have been very helpful for me. My calves are cramping up since I'm re-learning to run without heel strike, but so far, the shins are not causing any issues like so many times before. Another resource I found was in Mark Bell's getting back into running episode and some other guests like Dr. Emily Splichal.
Definitely get things checked out medically to ensure no stress fracture or other more serious issues if you can - or if the pain does not recede. Good luck
I use a strap like this and it works fine with a bench https://www.amazon.com/dp/B093SQTDT3?ref=ppx_pop_mob_ap_share
There’s a video on it somewhere but nordic curls put stress through the full movement, while hamstring curls don’t.
Worth a shot, it may not be the smoothest of drags.
I've ordered on of these adjustable weight sled bags, waiting patiently for it to turn up. Hopefully it is a decent alternative for use on grass at a public park.
I think you can strap it very tightly if wished for. But for either I'd just buy 10 CAD shortbands https://www.amazon.ca/Resistance-Exercise-Stretching-Physical-Flexbands/dp/B089STGSJ8/ref=sr_1_7?crid=19ZKZ7WA0V2N2&keywords=short+bands&qid=1660141977&sprefix=shortbands%2Caps%2C90&sr=8-7
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That's what I do for leg raisers, you can combine the bands together and increase resistance as you grow stronger.
Tib raisers just use the wall with single leg no need for equipment in my view - I have a tib bar to train them together, but like this morning I did them on the wall and still.. it burns man!
I've been using a triceps strap for the reverse cable squat.
Is that the exact one from Ben’s EQUIPMENT LIST?? Decided to do more research because a tall Amazon reviewer said it was short. I’ll take your word for it though.
Not sure about door stoppers, but these work for me.
I use a tire wedge. Works great! $15 on Amazon
Vestil RBW-3 Industrial Rubber... https://www.amazon.com/dp/B002T0BQCU?ref=ppx_pop_mob_ap_share
Here’s cork ones for 30 bucks that have a 1400 lb capacity. I would think these would be fine to try out. In fact, I actually might
After jack-legging several options, I settled on these... https://www.amazon.com/gp/product/B08Z43K6DY/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Half the price of the original "Slantbaord Guy" single board, more versatile being singles for each foot, and indestructible.
"Buy Once, Cry Once"
Or better yet, buy the book. The whole basic KOT program is fully described in Knee Ability Zero. You can order the book on Amazon for < $20. All of the exercises are there with illustrations and notes on form. Also he describes a range of progressions for each exercise so you can tailor the program to your starting level of ability and then dial things up as you get stronger and can handle greater challenges. I did the online program for a few months, and it was fine. But I didn't feel like the coaching component was particularly helpful for me and I found the book to be a lot more convenient. Not to mention less expensive.
I got this from Amazon and like it:
https://www.amazon.com/Professional-Adjustable-Incline-Stretcher-Stretch/dp/B0746BFMVZ?th=1
It was like $30 cheaper though. Wow, price has really gone up lately.
Have you looked into this?
Nordstick Nordic Hamstring Curl Strap - Upgraded Stability, Speed, Comfort - PT Pro Created - 10 Second Setup, 300LB Cap - Nordic Curl Ab Home Fitness Equipment - Ab, Razor Curls, Spanish Squats https://www.amazon.com/dp/B097S8MBLM/ref=cm_sw_r_cp_api_i_RR0T1T6KD3GXS0V5B0FN
One thing I can say is that I have about 7 items from Spud and every one of them is built to last for decades. I have also bought a bunch of inexpensive stuff from Amazon.
Some of it is okay, some of it not so great. I still use the not-so-great stuff, too, especially if it is for less frequently used gear. Anecdote, but one of the things that failed me was a dip belt, the anchor ripped right out. Very dangerous situation and I was fortunate not to have gotten hurt. I got the Speedster's Agility Belt from Spud a cpl months ago and love it. I think they have a wider option, too, if you want even more padding. I use it for a bunch of stuff, now, including cable "sled drag" and assisted nordic curls. It's ridiculous how much more well made it is. Plus with four anchor points it's a lot more versatile.
I've also gotten a bunch of non-fitness stuff like that tow strap with great success. It's often a good way to get really strong / high-quality stuff at a fraction of what the training-specific model would be. Also check climbing gear for similar options. e.g. I use a cpl of 22kn nylon slings to anchor off the agility belt to the cable machine pulls and "looped straps" (like these) can make for great pulley loops / adjustable ring hangers.
Also, I hadn't seen that baby sled from Spud before, usually only looked at their nylon stuff. That's super interesting! Might end up getting one of those myself. :)
Don't think I really directly answered your question! But hopefully a few thoughts that helped. :)
i've been using kot programming since February. first two i figured out on my own and the last was typical atg
first was between sets of exercises nd after warming up with sled drags i would kick my butt literally. i would straighten my leg then try to kick my butt with my heel in a standing position. fitrst i can only do 10, then worked up to 15 now 20. my right leg can touch my butt now and my left is slowly catching up.
second was standing and placing one foot on an elevated surface near hip level and really push myself to bend my knees to get the hamstring to touch my calf. so it's basically an unloaded split squat. i do this at the end of the routine.
third was the assisted atg split squat. i couldn't do it initially but now i can do it unassisted with my right leg and almost with my left leg.
i have torn meniscus in both knees. one thing to remember is that there will be pain and discomfort involved when doing these exercises. i watched a youtube video with a doctor who explained that pain is part of the therapy and it should be at around 7 out of 10. if i find it, then i'll send you the link. personally, i've been pushing it more because my knees have been improving.
but the big improvement was keeping the mindset of increasing the range of motion in all my movements. I also used this to help with improving the range of motion
https://www.amazon.com/gp/product/B074B3B22G/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1
i'm not trying to sell you but it has helped. i use to move in the range of motion that has pain. are you following the kot zero program?
Thanks, Ben! This list has been really valuable in guiding me. I got the Sunny back extension w/o dip bars and that worked great--and it's only $75. https://www.amazon.com/Sunny-Health-Fitness-Hyperextension-Hamstring/dp/B0929XZK78. I actually found a walker works great for dips.
TBH. I was in the same camp a few months ago and bought this: https://www.amazon.com/dp/B093CYZH9K?psc=1&ref=ppx_yo2ov_dt_b_product_details
My initial worry was that it wouldn't be angled enough but it's a good 30 degree's and since it's a balance board you can make it more challenging by stepping further back having to focus on balance even more. It's also nice for working on balance and ankle stabality.
The only cons I can think of are that it is a balance board so that does add an element of risk. You get the added challenge but depending on where you at you do have to pay more attention to balance obviously.
I use a 4 inch by 10 foot tow strap I bought on amazon. I bought the cheapest one. I loop it through itself and put around my waist. The other end I clip on using a ladder carabiner.
Strap: https://www.amazon.com/dp/B00I5HRM5Q?ref=ppx\_yo2ov\_dt\_b\_product\_details&th=1
Hook: https://www.amazon.com/dp/B008KEDS0C?psc=1&ref=ppx\_yo2ov\_dt\_b\_product\_details
It's a dead hang. If you're interested, I'd highly recommend reading Dr. Kirsch's book: https://www.amazon.com/Shoulder-Solution-Prevention-Revised-Expanded/dp/1589096428
Multiple angles and well rated
Sunny Health & Fitness Hyperextension Roman Chair with Dip Station - SF-BH620062 , Black https://www.amazon.com/dp/B08NV3K3Z4/ref=cm_sw_r_cp_api_i_AX2JECH5FM7GKEGZGP9Q?_encoding=UTF8&psc=1
IPR Fitness Iso Handle XXXL “Patent Pending” 100% Made in The USA - Tricep Rope https://www.amazon.com/dp/B0755QMBBT/ref=cm_sw_r_cp_api_i_CP88PME9ET48ZNBKFN2S?_encoding=UTF8&psc=1
Lil pricey but if it holds up I’m fine paying $45. The foam lining in the handles has been damaged by the rubber on my shoe soles because my feet snugly fit into the loops. If there was more space in the loops that probably wouldn’t happen.
Imo neoprene sleeves or something akin to seatbelt protectors would be better than the foam if cushioning is necessary.
Here's a link to some door stops for less than $10
I just went to Amazon and searched 'knees over toes guy book'
If anyone is wondering I asked andrew (the guy in the video) what dip belt he was using and he finally gave me an answer it was this one https://www.amazon.ca/Advanced-Dip-Belt-Multifunction-Versatile/dp/B01BUL2HU8/ref=sr\_1\_12?crid=3DETR84C2IVP7&keywords=spud%2Binc%2Bsled%2Bpulling%2Bbelt&qid=1647463865&sprefix=SPUD%2BINC%2Bsled%2Caps%2C119&sr=8-12&th=1
My knee use to pop non stop for years. I found out the problem was tight quads. Massage made it stop nearly immediately. This video set me on the path.
https://m.youtube.com/watch?v=vds1nHSVncM
Amazon does sell a dedicated tool for this type of massage, which is what I use. Using a knife just seemed weird.
Massage in general is a great recovery tool, but this exact type of massage is what specifically helped me. Go see a doctor first though. If it’s a bigger problem it’s good for a doctor to find the issue before any bigger problems start.
That model is sold out for Canada. I'm considering this one if anyone has thoughts or opinions, I'd love to hear. Exerpeutic 100XL https://www.amazon.ca/Exerpeutic-Capacity-Magnetic-Resistance-Treadmill/dp/B00LFTFPBE
I've had this one for about a year, works great, don't slip at all and the grip is holding up well:
(not sure if this is the exact model I bought, but it looks exactly the same)
I have had been using this one for all my Atg workouts for 2 years with no issues and it still looks brand new:
I use a dip belt and it serves me well. It has D-rings sown into the sides that make it easy to clip into your strap.
Iron Bull Strength Advanced Dip Belt - Dip Pullup Squat Multifunction Versatile Weight Belt for Lifting (Medium) https://www.amazon.com/dp/B01BUL2HTY/ref=cm_sw_r_apanp_lisdU1EkhVO5C
The book (He has a few others but this is a good first one)- https://www.amazon.com/Pressing-Reset-Original-Strength-Reloaded/dp/1944878750/ref=sr_1_1?crid=27M69CI4TDWM1&keywords=Pressing+Reset&qid=1642875823&sprefix=pressing+rese%2Caps%2C140&sr=8-1
Which goes in depth about what Original Strengh is and how it works - TL;DR 2 Kinetic chains tie the body together, there's 5 movements that help build the neural connections. You can find them on youtube by just searing "Original Strength Resets". They're very simple but harder to describe quickly in text.
Then Tim has an awesome youtube channel with tons of progressions and regressions on the main resets, you could probably skip his books entirely and still get 100% of the message just from the shitloads of content he has - https://www.youtube.com/channel/UCC6g6yv0bSnA6nO3glRKL_Q
He has probably 6 or 700 videos up with just movement snack ideas, a podcast with some other mobility focused professionals and lots of great content.
I just use one like this:
https://www.amazon.com/gp/product/B07SQQB4TK/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
For something like a backwards walk, I just wear it like a belt with shoulder straps hanging down.
No. Youd have to be running pretty fast backwards. https://www.amazon.com/Rage-Fitness-R2-Pull-Sled/dp/B01N5VH6KP/ref=sr_1_5?crid=GZC04C2VCSS2&keywords=pull+sled&qid=1642724548&sprefix=pull+sled%2Caps%2C513&sr=8-5 this is a great option bcs it comes with a strap
I use this one: OPTP PRO-Slant – Professional Foam Incline Slant Boards for Calf, Ankle and Foot Stretching (4971) https://www.amazon.com/dp/B07NPS2C2D/ref=cm_sw_r_cp_api_glt_fabc_Z79MBVHTCN7TK3HGSJ1Q?_encoding=UTF8&psc=1
I have this https://www.amazon.com/dp/B092Q1SHFY/ref=cm_sw_r_apan_glt_fabc_6E74K28E204CBXNFE906
It is great. It's adjustable, has grip tape on a good size board, and it supports 500lbs. Feels great and would recommend to anyone.
I’d like to add that I feel the slant board guys nordic strap is not great and is way overpriced. Padded lashing straps can be had for 10-15 bucks and that sometimes gets more than one. Stanley makes one and a few off brands like keeper. Amazon or hardware stores will have them.
https://www.amazon.com/Stanley-Heavy-Lashing-Strap-Hooks/dp/B07C5WZMZ3
Okay good to know that it could help. Sounds like it could vary from brand to brand. I found out that it's an actual cactus plant that can be easily grown indoors. But I'm sure the product is more of an extract than just dried powdered plant material. This is the one I went with. Arrives tomorrow. So I'll report back here in about 4 days or sooner if I notice quick results.
Use these with dumbbell. Comes with two and works great for all the triple flexion exercises. https://www.amazon.com/dp/B07FS84PT6/ref=cm_sw_r_cp_api_glt_fabc_X4P54HBT8JRZDP4D14K8?_encoding=UTF8&psc=1
Have you tried adding resistance bands while extending the fingers?
Hand Grip Strengthener, Finger Exerciser, Grip Strength Trainer (6 PCS) NEW MATERIAL Forearm grip workout, Finger Stretcher, Relieve Wrist & Thumb Pain, Carpal tunnel, Great for Rock Climbing and More https://www.amazon.com/dp/B078L1KZBZ/ref=cm_sw_r_cp_api_glt_fabc_YTGP9V1KDDXGFHSWQHV4
I'm not on the ATG program but I watch the videos a lot and am considering trying it out. I bought these maybe a year or so ago because I have a lat pulldown machine and wanted to have something to do leg curls. I realized I could put one of these around my ankle with a DB and get the same use as the MonkeyFeet. Anything with a velcro strap to get your DB to your foot should be useful, FYI. But yes, anything specialized like that and it becomes popular becomes incredibly overpriced. Just like I've seen those slantboards.
Hey all, I found a nice slant board on amazon that appears to be very heavy duty and was only $50. I got it today and it feels very sturdy. If links aren't allowed, search for this product description:
"Yes4All Premium Adjustable Wooden/Steel Slant Board - Up to 450 LBS Capacity And Portable - Incline Board, Calf Stretcher, Stretch Board"
https://www.amazon.com/gp/product/B071X6342B/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1