{"id":15815,"date":"2025-03-13T15:03:31","date_gmt":"2025-03-13T15:03:31","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15815"},"modified":"2025-03-13T15:03:31","modified_gmt":"2025-03-13T15:03:31","slug":"knees-over-toes-program-pdf-2025","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2025\/03\/13\/knees-over-toes-program-pdf-2025\/","title":{"rendered":"Knees over Toes Program Pdf [2025]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Find the program &#8211; and download it, by clicking below:<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/03\/knees-over-toes-guy-pdf.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of knees-over-toes-guy-pdf.\"><\/object><a id=\"wp-block-file--media-4d60c05a-3e17-4c6b-86e9-944b314d4426\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/03\/knees-over-toes-guy-pdf.pdf\">knees-over-toes-guy-pdf<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/03\/knees-over-toes-guy-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-4d60c05a-3e17-4c6b-86e9-944b314d4426\">Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Find the program &#8211; and download it, by clicking below:<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[],"class_list":["post-15815","post","type-post","status-publish","format-standard","hentry","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Knees over Toes Program Pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/03\/13\/knees-over-toes-program-pdf-2025\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Knees over Toes Program Pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Find the program &#8211; and download it, by clicking below:\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/03\/13\/knees-over-toes-program-pdf-2025\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-03-13T15:03:31+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Knees over Toes Program Pdf [2025] - Fitness &amp; 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Free download","author":"Dave","date":"January 27, 2025","format":false,"excerpt":"Exercise at your own risk etc. HYROX 12 Week Training program (\"programme\" for UK) by Drew Griffiths (BSc, MSc) This is your 12-week road to HYROX.Designed for busy people with big goals.Built around strength, endurance, and functional fitness. Here is the latest pdf - simpler, arguably easier to follow versions\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":15792,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/","url_meta":{"origin":15815,"position":1},"title":"Muay Thai Combinations List + .pdf [Feb 2025]","author":"Dave","date":"February 24, 2025","format":false,"excerpt":"Jab, Cross, Hook (left jab, right cross, left hook) Jab, Cross, Low Kick (left jab, right cross, right low kick (roundhouse) Teep, Roundhouse Kick Jab, Cross, Switch Kick Cross, Hook, Rear Knee Jab, Lead Elbow, Rear Elbow Double Roundhouse Kick Jab, Cross, Hook, Roundhouse Kick Cross, Switch Kick, Cross Jab,\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":12658,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/01\/20\/nordic-hamstring-curl-at-home\/","url_meta":{"origin":15815,"position":2},"title":"Nordic Hamstring Curl at Home","author":"Dave","date":"January 20, 2022","format":false,"excerpt":"Nordic hamstring curls are very popular thanks to Instagram's Knees Over Toes Guy - Ben Patrick. 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I am talking to you directly here, whether you are a seasoned lifter or someone trying to stay active while dealing with stiffness or sharp aches around the joint. 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It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up.\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/01\/24\/once-a-week-workout-programs-pdf\/","url_meta":{"origin":15815,"position":5},"title":"Once a Week Workout Programs .Pdf","author":"Dave","date":"January 24, 2020","format":false,"excerpt":"If you are a busy parent and also busy at work most of the day, it can be difficult to get to the gym 3 or 4 times a week like back in the day. 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