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Reed Strength

@CoachGeoffReed

May 27 • 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:

For my favorite foot-shaped, minimalist shoes, 10% off: bit.ly/3NziJB7
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More from @CoachGeoffReed

Reed Strength

@CoachGeoffReed

May 25

Minimalist Full-Body Strength Circuit

Here’s a time-efficient @atgexercise workout to use when you’re traveling or short on time.

Set a timer for 10 minutes, and complete as many rounds as you can with minimal rest in between movements.

Let’s go!
🧵

1. Slant Squats x 10

If you don’t have access to a slant board, use ATG Buddies, or elevate your heels on a plate or a set of dumbbells.

You can do these with just bodyweight, or hold a dumbbell or kettlebell in the goblet position.

2. 45 Back Extension x 10

You can use bodyweight, alternate legs, or hold a dumbbell for an additional challenge.

If you don’t have access to a back extension, use RDLs loaded with dumbbells or single leg offset RDLs with just bodyweight as shown.

Read 7 tweets

Reed Strength

@CoachGeoffReed

May 20

What Are The 5 BEST Exercises for Longevity?

These are 5 of my favorites at age 47 to be strong, mobile, and athletic:
🧵

1. Sled or Reverse Treadmill x 5 Minutes

Low impact cardio that simultaneously puts money in the bank for stronger and healthier feet, lower legs, and knees.

2. Full Range Push Up 2-3 Sets x Max Reps

Elevate your hands using parallelettes or rings for a full stretch.

Read 7 tweets

Reed Strength

@CoachGeoffReed

May 15

Full-Body Workout for Strength, Mobility, and Athleticism

Here’s a thread detailing a workout I did yesterday, including exact sets, reps, and weights used.

This is from my “Weekend Warrior Pro” training program on the ATG online coaching app.

Comment with any questions or feedback below!

Warmup: Reverse Treadmill or Sled x 5 Min

I set a timer for 5 minutes and used my backwards treadmill, focusing on driving through my big toes and contracting my quadricep muscles with every step.

You could also use a sled, a regular treadmill turned off, or simply walk backwards.

A1. Tibialis Raise 2 x 15

I used my tib bar 2.0 for these, loaded with 45 lbs.

I barely got 13 reps on my first set and tapped out at 10 reps on the second.

Need to get stronger on these!

Read 14 tweets

Reed Strength

@CoachGeoffReed

May 12

4 Exercises to Fix Your IT Band Pain Permanently

The iliotibial band connects from the upper hip to the shin and helps to stabilize the knee in extension and flexion.

Foam rolling and rest can help with short term IT band relief, but to address the root cause of the problem, you need to get STRONGER.

These four strength movements can help eliminate muscle imbalances between your hip and knee, allowing your IT band to function properly and pain free:
🧵

1. Incline Piriformis x 30-45 Seconds

First, open up the outside of your hip and create strength through length by loading the piriformis with the weight of your upper body.

Scale the stretch by adjusting the height of the incline bench. Higher equals less stretch, and lower creates more intensity.

2. Poliquin Reverse Step Up x 15 Reps, per side

The reverse step up prioritizes the vastus medialis muscle (or VMO) of your quad, stabilizing your knee and allowing it to function correctly.

Drive through your big toe and think about contracting your VMO throughout the rep.

A wedge like the “ATG Buddy” I’m using in the second clip works great to target the VMO.

Read 6 tweets

Reed Strength

@CoachGeoffReed

May 5

10 Powerful ATG Exercises For People Who Sit A Lot:

1. Pullover

You can use the wall, or load it with a dumbbell or a bench as shown.

2. Couch Stretch

Use a pillow or a pad for your knee.

Read 13 tweets

Reed Strength

@CoachGeoffReed

May 3

Want to improve your athleticism while becoming more resilient to injury in the process?

You need to increase your full range, pound-for-pound strength from the ground up first.

Here’s a simple, full body workout to help you do it:

1. Warmup

Sled or Resisted Treadmill x 5 minutes

2. Ankles

Seated Calf 2 x 20 supersetted with Tibialis Raises 2 x 20

Unfortunately, seated calf raise machines vary a lot so it’s hard to get a good pound-for-pound standard.

But for the tib raises, shoot for at least 25% of your bodyweight for 20 reps.