Reed Longevity

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. To access all @ATGexercise Longevity training—including my "Weekend Warrior" programs—download the ATG online coaching app here: https://bit.ly/3NziJB7 ATG equipment, 10% off: https://bit.ly/3RrvKxA (use code DunkDad50) FREE weekly email articles: https://reed-strength.ck.page/... For foot-shaped, minimalist shoes, 10% off: http://uncivilizedsneaker.com/...