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... Lastly, this referral website will give you a discount on quality ATG equipment, made in the USA http://atgequipment.com/?rfsn=...
Sorry that the above referral link for the ATG Online Coaching App is not working! This one should work 💪💪 https://bit.ly/3NziJB7