Post

How to get URL link on X (Twitter) App

On the Twitter thread, click on or icon on the bottom
Click again on or Share Via icon
Click on Copy Link to Tweet
Paste it above and click "Unroll Thread"!
More info at Twitter Help

Reed Strength & Mobility

Mar 8, 2024 • 13 tweets • 6 min read • Read on X

Scrolly

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
bit.ly/3RrvKxA
uncivilizedsneaker.com/DUNKDAD

• • •

Missing some Tweet in this thread? You can try to force a refresh

This Thread may be Removed Anytime!

Twitter may remove this content at anytime! Save it as PDF for later use!

More from @CoachGeoffReed

Reed Strength & Mobility

@CoachGeoffReed

Jun 15

Part 1: From Stiff to Mobile

Use these 4 dumbbell exercises to help open up your shoulders and upper back:

1. Pronated Dumbbell Fly

I love this exercise for stretching out tight shoulder and chest muscles from sitting and pressing movements.

Start with a light weight. Lower down to a full-stretch, rotate to unwind, and return to the starting position.

2. Dumbbell External Rotator

Keeping your chest up, lower the DB slowly to feel a stretch in the front of your shoulder, then reverse the movement.

Read 7 tweets

Reed Strength & Mobility

@CoachGeoffReed

May 30

More MOBILE at age 48 than I ever thought possible!

Thanks to @kneesovertoesg's @atgexercise system.

Here's 4 of my favorite ATG exercises for better hip mobility 🧵

1. Deep Squat

The full-range squat and all its variations is my all-time favorite exercise!

You can start with just bodyweight.

Elevating your heels and/or holding a weight in front of you as a counterbalance can help you get deeper.

If squats bother your knees, regress the load to a pain-free level by using assistance from your hands.

2. ATG Split Squat

Another way to improve your squat depth is working on it one side at a time with the split squat.

Notice how the front leg is in a full knee bend at the bottom, while the back leg is stretching the hip flexors and groin.

The goal is full knee bend for the front leg—while not letting the back knee touch the ground and keeping your torso vertical.

If you hips are tight, elevate your front foot on a box or a chair and gradually work down to flat ground over time.

Read 8 tweets

Reed Strength & Mobility

@CoachGeoffReed

May 28

Leg Day for Strength & Flexibility:

1. DEEP Squat

Start with two lighter warmup sets, working up to a weight that challenges you for 10 reps.

Goblet loaded, back squat, or front squat are each great options.

2. Romanian Deadlift

Take the weight you used for your heavy squat set and perform 2 x 10 RDLs, focusing on lengthening upper hamstrings muscles.

Read 7 tweets

Reed Strength & Mobility

@CoachGeoffReed

May 26

Believe it or not, you can drastically improve mobility in your 30s, 40s, 50s, and beyond with smart strength training.

I'm living proof.

Here's a thread with 4 @atgexercise stretch + strength moves that can scale to almost any starting level:

1. Seated Good Morning

The primary purpose here is to improve strength and flexibility in the adductor muscles in the inner thighs.

Keep an arch in your lower back and your shoulder blades retracted throughout.

You can use a cable machine, dumbbells, or even a barbell.

2. Romanian Deadlift

This is my favorite way to both strengthen and lengthen the upper hamstrings and glutes.

Again, keep your lower back arched while retracting. shoulder blades.

Your knees should be slightly bent.

Read 8 tweets

Reed Strength & Mobility

@CoachGeoffReed

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 & Mobility

@CoachGeoffReed

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.

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.