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Reed Strength

@CoachGeoffReed

May 27, 2024 • 7 tweets • 5 min read • Read on X

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Want To Move Better?

These are 5 of my @atgexercise favorites for better mobility at 47:

1. Elephant Walk 1-3 sets x 60 reps (30 per leg)

Work on lengthening your calves, hamstrings, glutes and lower back with the elephant walk.

Start by placing your hands on something elevated from the floor.

Pick one heel up while flexing your opposite quad muscles.

Work downwards towards flat ground over time as your mobility improves.

2. Couch Stretch 1-3 sets x 30-45 seconds, per side

Use this stretch to reverse the effects of daily sitting.

You can use the wall, a bench, or even a couch!

But be sure to put something comfortable under your knee like a pillow or a pad.

Contract your glute on the working side for a greater stretch.

3. Incline Piriformis 1-3 sets x 30 seconds per side (or 20 “pushup” reps)

I like using an incline bench for this one, but you can use the floor as well.

Less incline = greater stretch.

Set a timer and just relax into the stretch, or use your outer hip muscles to raise your torso (similar to a pushup) as shown below.

4. Loaded Butterfly 1-3 sets x 20 reps

Start by using your hands to gently press down on your knees.

You can also use light dumbbells to load the stretch as shown.

I don’t recommend using dumbbells any heavier than about 12.5% of your body weight. I’m using 15 lbs in each hand below.

5. DB Pullover 1-3 sets x 10 reps

Is this an upper body stretch or a strength exercise?

It's a little of both!

You can use a regular weight training bench, or even the wall as shown.

That’s it! I typically use these movements 1-2 times per week in my own workouts.

For access to all @ATGexercise Longevity training programs, download the online coaching app here!

For all ATG equipment, 10% off (including the BackBench I’m using above)

If you liked this thread, sign up for my free weekly emails:

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More from @CoachGeoffReed

Reed Strength

@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

@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

@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

@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

@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.

Read 9 tweets

Reed Strength

@CoachGeoffReed

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.