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Reed Strength & Mobility

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:
🧵

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

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More from @CoachGeoffReed

Reed Strength & Mobility

@CoachGeoffReed

Oct 28

Here's a very common weak link—full ROM pressing strength.

How many dips can you do with shoulders below the line of your elbows?

Read on for how to scale to any level:

Most people are strong pressers but not necessarily in a full range of motion.

This is because conventional barbell bench press (and push ups on the floor) do not allow the shoulders to fully stretch a the bottom.

But with a set of gym rings, any one can start working on full range push ups.

Just walk your feet further forward to make the exercise easier.

Dumbbells are another good option. Turn them sideways for a full stretch at the bottom.

And I love parallettes for full-range push ups!

Read 5 tweets

Reed Strength & Mobility

@CoachGeoffReed

Sep 28

Hip Mobility Secret Weapons

Try these 3 right now:
🧵

1. Seated DeadlIft Iso Pulse x 15-20

Use heavy dumbbells to pull yourself down into a deep adductor stretch.

Be sure to keep your lower back extended and your shoulder blades retracted.

2. ATG Split Squat x 10

I think the split squat is highly underrated for adductor and groin length/strength IF you use strict form!

Strict form in this context means:

1. Feet spaced shoulder-width apart (think train tracks, not balance beam).

2. Intention to keep the back leg as straight as possible.

Fight to keep your back knee extended straight throughout each rep!

Read 7 tweets

Reed Strength & Mobility

@CoachGeoffReed

Sep 19

I’m 48

Couldn’t do this at 28.

But I have a plan to move even better at 50.

Here’s 7 simple benchmarks for results at any age:
(1/8)

1. Is your squat range below parallel actually getting stronger?

Squatting deep improves mobility and protects your knees.

Start at your pain-free level and gradually increase from there!

2. Are you chasing the perfect ATG split squat? Never stop!

This unilateral move fixes imbalances, improves hip and ankle mobility, and increases resilience to injury.

Start with just your bodyweight and your front foot elevated on something like a box or step.

Read 9 tweets

Reed Strength & Mobility

@CoachGeoffReed

Aug 29

The "A-T-Grass" Squat Mobility Thread

Literally 😂

Progressions to help you regain this essential human movement:

1. On The Floor

This is a good place towards pain-free deep knee bend.

2. Hands Assisted

Use your hands on a bench, chair, or step to push yourself up.

Read 11 tweets

Reed Strength & Mobility

@CoachGeoffReed

Aug 18

Still shocked I can get above the rim at 48!

Simple @kneeovertoesguy workouts like this got me there. You can too: 🧵

1. Sled/Resisted Treadmill

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

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

I 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. I use them in my training too.

But performing a heel raise with the knee bent targets the soleus muscle more—a deeper, less visible area of the lower legs that I believe is critical for foot health and for protecting the Achilles.

if you don't have a machine, try the version in the second clip.

Read 10 tweets

Reed Strength & Mobility

@CoachGeoffReed

Jul 21

Sitting 8 hrs/day is wrecking your back & stiffening your hips.

Fight back with this daily anti-sitting routine, no equipment needed (except your chair)
🧵

1. ATG Split Squat x 10, per side

This exercise puts your back leg into a loaded stretch in a position that is almost the opposite of sitting.

Proper form is full coverage of your calf with your hamstring at the bottom while not allowing your back knee to touch the floor and keeping your torso vertical.

Most people will be tight when starting out and need to elevate the front foot on something like a chair as shown.

As you get stronger and more mobile, the longterm goal is to work down to flat ground.

2. Knee Raise x 10

Next, strengthen your hip flexors and core muscles by raising your knees towards your chest.

If this is too challenging, use the alternating leg raise instead.