Thread by @CoachGeoffReed

This week my family and I have had a great time visiting my parents.

Yesterday, I took my dad (age 75) through a full-body, ATG stretch-strength workout.

Here is exactly what we did—sets and reps included:
🧵

1. Warmup—Backwards Treadmill, 200 steps

My dad’s gym in his retirement community has a treadmill. We used a pad for him to lean his back against.

Without turning it on, he spun it backwards for about 2 minutes.

2a. Wall Tibialis Raise 2 x 20

Keep your legs straight by flexing your quads. Move your feet farther out from the wall for more of a challenge.

2b. Seated Calf With 35 LB Kettlebell 2 x 20

Use a bench and a kettlebell (or a dumbbell) on your knee to makeshift a seated calf machine.

3a. ATG Split Squat 3 x 8 Per Side

Most people will need to start on about a 12-inch step as shown.

3b. Split-Stance Bodyweight RDL 3 x 12 Per Side

If this is too easy, load with dumbbells or a barbell.

4. Hip Flexor Raise 2 x 10 Alternating Legs

Reach your hands forward in front of your hips to increase the challenge.

Regress this exercise by moving your hands back.

5. Couch Stretch 1 x 60 Seconds Per Side

We used an incline bench yesterday, but you can use padding and a wall as well as shown.

(Optional Upper Body—Dumbbells needed)

6a. ATG DB Press 2 x 10

Pull your shoulder blades into your best posture at the bottom, working to keep one head of the DB on either side of the shoulder.

6b. DB Powell Raise 2 x 10 Per Side

Use an incline bench as shown.

You can also use band pull aparts if you don’t have a bench.

6c. DB Pullover 2 x 10

If you don’t have a bench, you can also use the wall version as shown.

Recap:

Backwards Treadmill
1a. Wall Tibs 2 x 20
1b. Seated Calf 2 x 20
3a. ATG Split Squat 3 x 8
3b. Split Stance RDL 3 x 12
4. Hip Flexors 2 x 20
5. Couch Stretch 1 x 60 sec
6a. ATG DB Press 2 x10
6b. Powell Raise 2 x 10
6c. Pullover 2 x 10

This workout is based on my “ATG Weekend Warrior—ZERO” training program, which is now live on the ATG App!

To follow the full, three-day Weekend Warrior ZERO
program, sign up for the app here:

For ATG Equipment, use this link:

My favorite shoes: bit.ly/3NziJB7
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