Reed Longevity

Want To Move Better?

Here are 6 of my favorites for better mobility at 47: 

1. Hanging Cobra 1-2 x 60 seconds

This stretch opens up the entire anterior chain—lats, chest, abs, and hip flexors.

I like to rotate from side to side to really stretch the lats.

If you don't have rings, you can set it up with TRX suspension straps, or a barbell in a squat rack.

2. Big-Toe 1-2 x 60 seconds

I love this one for stretching the big toes and the Achilles tendon, and it engages the muscles in your feet as well.

If a vertical torso is too intense, start by leaning forward with your hands resting in front of you. 

3. Elephant Walk 1-2 sets x 60 reps (30 per leg)

The elephant walk lengthens the calves, hamstrings, glutes, and lower back.

If your hamstrings are very tight, begin by placing your hands on something elevated from the floor.

Pick one heel up while flexing your opposite quad muscles.

Work downwards towards palms to the floor over time as your mobility improves.

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

Use this classic move to lengthen the quads and hip flexors in reverse the effects of daily sitting.   

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

Just 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.

5. Piriformis Stretch 1-2 sets x 30 seconds per side (or 20 “push up” 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 push up) as shown below.

6. Loaded Butterfly 1-2 sets x 20 reps

Lastly, work on opening up the inner hips with the butterfly.

Start with 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. 

Here I’m using 20 lbs in each hand.

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

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Plyometrics is a term for shock training. 

i.e. Movements that involve repeated, quick stretching and contracting of muscles and connective tissue. 

At 47, I typically prefer to get my weekly dose of shock training from playing sports like basketball and soccer. 

But sometimes life gets in the way.

If I can’t play, I’ll go through a plyo routine like this instead.

Here’s one I experimented with earlier this week loosely based on @kneesovertoesg’s terrific @atgexercise 13-step plyo routine:
🧵

Bonus: Bottom Half Squat x 15

Finish by balancing out all the top-quarter work you just did with slow, bottom half slant squats. 

You can use bodyweight, goblet loaded, or a barbell. 

That’s it! 

I think steps 1-8 above are a good warmup for sports too! 

Recently I’ve been going through all eight prior to playing basketball or soccer.

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A lot of people are strong. 

A lot of people are mobile.

I want BOTH!

🧵My top 5 ATG exercises for improving your lower body stretch-strength:

(Try the shrimp squat variation in the clip below. It’s harder than you think! 😆) 

1. ATG Split Squat

Zero, Basic, and Pro versions each shown in the clips below: 

2. Romanian Deadlift

Zero, Basic, and Pro: 

@fueledbyfern 3. VMO Squat

Zero, Basic and Pro: 

4. Nordic Hamstring Curl

Zero, Basic, and Pro: 

All of these movements are programmed weekly with exact sets and reps in my “ATG Weekend Warrior” training program. 

Sign up for the ATG Online Coaching App ($24.75 for your first month—cancel anytime) to access Weekend Warrior and all the other amazing ATG programs here: https://bit.ly/3NziJB7

To clarify, I DON’T actually train the shrimp squat in the first post here, and it is not an “ATG movement.” 

I just saw someone do it on YouTube recently so decided to it myself. And because of my work with ATG basics over the last few years, I found I could do it—no problem.

Smart strength training can help to reverse the physical effects of modern living.

In this🧵, I’m going to show you a full body, ATG-style circuit you can use to strengthen commonly weak and tight areas of the body.

Read on to get started: 

Warmup—5 minutes BACKWARDS

Use sled or a treadmill turned off to warmup, while simultaneously strengthening the knees and feet in reverse.

Backwards walking on flat ground or up a hill works great too! 

1. Anterior Tibialis Raise x 15-20

Can be performed on the wall, or with a tib bar or tib machine.

Due to lack of training, modern footwear, and excessive sitting, the muscles on the front of the shin are often tight and weak—potentially leading to shin splits and various foot issues.

2. Seated Calf Raise x 15-20

Can be performed with a seated calf raise machine (recommended), or using a wall with the ATG KOT Calf Raise.

Restore POWER and mobility in the soleus muscle, Achilles, and lower leg with the bent-legged raise.

*A special personal note—this movement was CRUCIAL for me in reaolving persistent foot and ankle issues; I believe it is highly underrated for these purposes!

3. ATG Split Squat x 5 (with 5 second hold at the bottom) each leg

Regress this movement to your pain free level using hand assistance and/or front foot elevation.

In my opinion, the ATG Split Squat is the KING of lower body movements for counteracting imbalances from modern life, with too many benefits to name—foot, ankle, knee, hip flexor, and groin—the list goes on!

4. 45 Degree Back Extension x 10-15

If you don't have access to this machine:

a. Invest in one or find a gym that has one ASAP. (If you can afford a TV, I think you should own a back extension too!)

b. You could also potentially substitute the RDL or the Seated Good Morning here. 

Use the back extension to safely build posterior strength in the hamstrings, glutes, and lower back. 

This is also excellent preparation for more advanced ATG movements like the Nordic Hamstring Curl.

5. Dumbbell Pullover x 8-12

Open up the back of your shoulders and upper back, gaining strength through length in the OPPOSITE of our typical modern seated, hunched-over posture.

Patiently work towards handling 25% of your bodyweight over time. 

6. Dumbbell External Rotation x 8-12
each hand

UNDO a lifetime of throwing, pushing, and pressing by creating strength in the OPPOSITE direction
—a simple yet powerful concept.

Start light and work up to 10% of your bodyweight in load. 

7. Couch Stretch x 60 seconds each leg

This is a bonus finishing touch in what is a problematic area for many people due to excess sitting.

Use plenty of padding for your knee. If needed, you can also use an incline bench to regress the position. 

8. That’s it!

Perform these movements 2-3 times per session, depending on your strength level and time constraints. Repeat up to 3 times per week.

Never work through pain. Instead, REGRESS to make long-term progress!

To dive fully into the ATG system and gain access to all the comprehensive  training programs, regressions, and expert form coaching, I highly recommend the ATG Online Coaching App. That is how I got started.

I don’t work directly for ATG (I’m a middle school teacher currently on Winter Break 😄), but I do have a referral link  for a discount http://refersion.com/index.php/affi…

Lastly, this referral website will give you a discount on quality ATG equipment, made in the USA http://atgequipment.com/?rfsn=7050402

Sorry that the above referral link for the ATG Online Coaching App is not working!
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