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Reed Strength Profile picture
@CoachGeoffReed
Mar 8, 2024 • 13 tweets • 6 min read • Read on X
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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:
🧵
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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.

Image
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.
Image
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(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 Image
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
bit.ly/3RrvKxA
uncivilizedsneaker.com/DUNKDAD

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More from @CoachGeoffReed

Reed Strength Profile picture
May 21
At 48, my knees are stronger than ever—despite ACL surgery in my early 20s.

@kneesovertoesg's @atgexercise system is the reason why.

This thread shows my route to long term knee health in my 40s...

(And to be clear, this is NOT where I started—and not even necessary for most people’s goals—but a fun ability nonetheless!)
1. Start in Reverse

Backward walking, dragging a sled, or spinning a treadmill backwards is the perfect place to start improving “bad” knees.

The knees go over the toes on every step—strengthening the quadriceps muscles for better knee protection.

2. Reverse Step Up

Use the floor, a ramp, or the ball of your foot and work on increasing your ability to control the movement on the way down.

Gradually work up to higher levels with zero pain. A 6-inch box with is a good goal for everyone.

This is similar to walking downhill.

Read 12 tweets
Reed Strength Profile picture
May 12
At 48, my hip mobility is better now than ever—thanks to @atgexercise training.

These are the 4 exercises I've consistently used the most to get here. The great thing is that they all scale to almost any starting level:
1. Couch Stretch Pulse x 20

If you have trouble getting into this one comfortably on the wall, try starting with an incline bench instead.
Image
2. Incline Piriformis Push Up x 20

Keep your front leg in a 90 degree angle to target the outside of the hip.

The lower you set the incline bench, the more challenging this is—and vice versa.

You can also use the floor version if you don't have access to a bench that inclines.
Image
Read 9 tweets
Reed Strength Profile picture
May 1
I never would have thought that I could be more athletic and mobile now at almost 48 than I was at 28...

I used simple, balanced strength training routines like this to get there. You can too: 🧵
1. Sled

I tore my ACL at 23 on one side and my Achilles at 29 on the other.

So now in my late 40s, healthy lower legs and knees are top priority.

I like to start my workouts from the ground up with a sled, treadmill, or even backward walking/jogging if no equipment is available.
2. Bent-Leg Calf Raise

Don't misunderstand—straight-leg calf raises are very important, and I use them too.

But performing a heel raise with the knee bent targets the soleus muscle—a deeper, less visible area of the lower leg that is critical for foot health and for protecting the Achilles.
Read 11 tweets
Reed Strength Profile picture
Apr 29
10 years ago, I was 37, overweight, and struggling with the day-to-day grind.

Now in my late 40s, I'm more athletic, healthy, and mobile than ever.

I used simple, balanced training routines like this to get there—you can too:
🧵 Image
Image
Optional Warmup: Backward Treadmill x 5 minutes

Whenever I have access to a sled or the @atgexercise Backward Treadmill, I use it as a daily warmup and efficient cardio tool!
A1. Overhead Press 3 x 5

I'm working hard to improve my overhead strength for better shoulder health after years of push ups and conventional bench press.

*Dumbbells work great here too.
Read 10 tweets
Reed Strength Profile picture
Apr 17
3 ATG Movements For People Who Work at Desks

Read this thread if you SIT a lot: Image
1. Back Extension

In my opinion, this machine is the safest and most effective way to train the lower back, glutes, and hamstrings at home.

(Beginner, Basic and Pro versions shown)

*If you don’t have a back extension machine, you could substitute a high-rep offset RDL (demonstrated in the 4th clip)


2. ATG Split Squat

Check out the back leg in this movement—notice how it's the opposite of sitting in a chair!

It's being stretched out under the load of the upper body.

If you’re just getting started with ATG split squats, elevate your front foot to about 12 inches and work down from there.

(Beginner, Basic, and Pro versions shown in order)

Read 7 tweets
Reed Strength Profile picture
Mar 4
I used to think my plantar fasciitis pain was permanent...

Here's how I finally beat it:
🧵

(Hint—it wasn’t ice, rest, orthotics, stretching, compression sleeves, acupuncture, or cortisone shots—although I tried all those too)Image
After much trial and error (and lots of money spent on new shoes, inserts, night sleeves, and other gadgets), I finally figured out a simple truth:

The soleus muscles in my lower legs were WEAK. Image
The soleus is a deep calf muscle located below the more visible gastrocnemius.

When healthy, it should be one of the strongest muscles pound-for-pound in the human body.

To target it, you need to perform calf raises with your knees bent.

There are 3 @atgexercise options you can use for the soleus.Image
Image
Image
Read 9 tweets

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