Reed Strength & Mobility
@reedlongevity.bsky.social
Trainer | Helping you build the strength and mobility to play your favorite sports—at any age!
My Weekend Warrior programs👇 are on the ATG Online App:
https://bit.ly/3NziJB7
My Weekend Warrior programs👇 are on the ATG Online App:
https://bit.ly/3NziJB7
Deep Squat Continued
The key is finding a pain-free starting level and working to increase it over time.
Eventually loading to reps of at least 100% of your bodyweight in a front squat is a worthy goal!
The key is finding a pain-free starting level and working to increase it over time.
Eventually loading to reps of at least 100% of your bodyweight in a front squat is a worthy goal!
June 20, 2025 at 4:37 PM
Deep Squat Continued
The key is finding a pain-free starting level and working to increase it over time.
Eventually loading to reps of at least 100% of your bodyweight in a front squat is a worthy goal!
The key is finding a pain-free starting level and working to increase it over time.
Eventually loading to reps of at least 100% of your bodyweight in a front squat is a worthy goal!
4. Deep Squat
This is my current favorite exercise and the KING for athletic longevity in my opinion.
Using something like the ATG slantboard to elevate the heels takes ankle mobility out of the equation and makes the squat more quad dominant.
This is my current favorite exercise and the KING for athletic longevity in my opinion.
Using something like the ATG slantboard to elevate the heels takes ankle mobility out of the equation and makes the squat more quad dominant.
June 20, 2025 at 4:37 PM
4. Deep Squat
This is my current favorite exercise and the KING for athletic longevity in my opinion.
Using something like the ATG slantboard to elevate the heels takes ankle mobility out of the equation and makes the squat more quad dominant.
This is my current favorite exercise and the KING for athletic longevity in my opinion.
Using something like the ATG slantboard to elevate the heels takes ankle mobility out of the equation and makes the squat more quad dominant.
3. L-Sit
This is great for improving hip flexor strength and compression.
The first time I tried this on the floor, I thought it was impossible.
I figured my arms were too short to do it (this was very wrong!) 😅
This is great for improving hip flexor strength and compression.
The first time I tried this on the floor, I thought it was impossible.
I figured my arms were too short to do it (this was very wrong!) 😅
June 20, 2025 at 4:37 PM
3. L-Sit
This is great for improving hip flexor strength and compression.
The first time I tried this on the floor, I thought it was impossible.
I figured my arms were too short to do it (this was very wrong!) 😅
This is great for improving hip flexor strength and compression.
The first time I tried this on the floor, I thought it was impossible.
I figured my arms were too short to do it (this was very wrong!) 😅
2. ATG Split Squat
Getting strong with the split squat gave me the mobility to do a move like the pistol squat without ever training it directly.
Most people will need to start with about 12 inches of front foot elevation and work down towards the floor from there.
Getting strong with the split squat gave me the mobility to do a move like the pistol squat without ever training it directly.
Most people will need to start with about 12 inches of front foot elevation and work down towards the floor from there.
June 20, 2025 at 4:37 PM
2. ATG Split Squat
Getting strong with the split squat gave me the mobility to do a move like the pistol squat without ever training it directly.
Most people will need to start with about 12 inches of front foot elevation and work down towards the floor from there.
Getting strong with the split squat gave me the mobility to do a move like the pistol squat without ever training it directly.
Most people will need to start with about 12 inches of front foot elevation and work down towards the floor from there.
1. Elephant Walk
This is a simple but effective way to improve hamstring mobility.
Find something like a step or a box and push down on it with your hands. Straighten one knee as you raise the heel of the opposite leg.
I like high rep sets of 20-30 alternating on each leg.
This is a simple but effective way to improve hamstring mobility.
Find something like a step or a box and push down on it with your hands. Straighten one knee as you raise the heel of the opposite leg.
I like high rep sets of 20-30 alternating on each leg.
June 20, 2025 at 4:37 PM
1. Elephant Walk
This is a simple but effective way to improve hamstring mobility.
Find something like a step or a box and push down on it with your hands. Straighten one knee as you raise the heel of the opposite leg.
I like high rep sets of 20-30 alternating on each leg.
This is a simple but effective way to improve hamstring mobility.
Find something like a step or a box and push down on it with your hands. Straighten one knee as you raise the heel of the opposite leg.
I like high rep sets of 20-30 alternating on each leg.
Here's 4 kneesovertoes-style exercises I used to increase lower body strength and mobility in my 40s:
June 20, 2025 at 4:37 PM
Here's 4 kneesovertoes-style exercises I used to increase lower body strength and mobility in my 40s:
Good jump from this past weekend—ZERO knee pain
Thanks to my ATG training!
Thanks to my ATG training!
April 15, 2025 at 6:57 PM
Good jump from this past weekend—ZERO knee pain
Thanks to my ATG training!
Thanks to my ATG training!
B2. L-Sit Hold 3 x 30 sec minimum
April 9, 2025 at 2:22 PM
B2. L-Sit Hold 3 x 30 sec minimum
B1. Standing Calf 3 x 10, per side
April 9, 2025 at 2:22 PM
B1. Standing Calf 3 x 10, per side
A2. Nordic 4 x 4
Trying to keep tension in the bottom quarter here.
Trying to keep tension in the bottom quarter here.
April 9, 2025 at 2:22 PM
A2. Nordic 4 x 4
Trying to keep tension in the bottom quarter here.
Trying to keep tension in the bottom quarter here.
A1. Front Squat + Back Squat 4 x 2+2
I used “bottoms up” pin squats with 100% bodyweight.
I used “bottoms up” pin squats with 100% bodyweight.
April 9, 2025 at 2:22 PM
A1. Front Squat + Back Squat 4 x 2+2
I used “bottoms up” pin squats with 100% bodyweight.
I used “bottoms up” pin squats with 100% bodyweight.
Warmup: Push/Pull Sled 100 Yards
(Didn’t get a clip of this today, but here’s an old one)
(Didn’t get a clip of this today, but here’s an old one)
April 9, 2025 at 2:22 PM
Warmup: Push/Pull Sled 100 Yards
(Didn’t get a clip of this today, but here’s an old one)
(Didn’t get a clip of this today, but here’s an old one)
Here’s a sample lower body workout I’m using to jump higher/run faster in my 40s:
April 9, 2025 at 2:22 PM
Here’s a sample lower body workout I’m using to jump higher/run faster in my 40s:
That it!
The ATG strength and mobility training I do during the week prepares & protects for weekly sprint sessions.
The ATG strength and mobility training I do during the week prepares & protects for weekly sprint sessions.
April 7, 2025 at 6:18 PM
That it!
The ATG strength and mobility training I do during the week prepares & protects for weekly sprint sessions.
The ATG strength and mobility training I do during the week prepares & protects for weekly sprint sessions.
Flat Sprints 3-5 x 50 yards (full rests in between)
April 7, 2025 at 6:18 PM
Flat Sprints 3-5 x 50 yards (full rests in between)
Hill Sprints 2 x 15 yards
April 7, 2025 at 6:18 PM
Hill Sprints 2 x 15 yards
Flat Skips 2 x 30 yards, up and back
April 7, 2025 at 6:18 PM
Flat Skips 2 x 30 yards, up and back
Hill Skips 2 x 15 yards
(Slowly walking back down = great for knee health)
(Slowly walking back down = great for knee health)
April 7, 2025 at 6:18 PM
Hill Skips 2 x 15 yards
(Slowly walking back down = great for knee health)
(Slowly walking back down = great for knee health)
Carioca x 30 yards, up and back
April 7, 2025 at 6:18 PM
Carioca x 30 yards, up and back
Warmup: Backward Jog x 40 yards, up and back
April 7, 2025 at 6:18 PM
Warmup: Backward Jog x 40 yards, up and back
Here's my weekly sprinting routine at 47
(Use this to keep sprinting in your 30s, 40s, 50s and beyond)
(Use this to keep sprinting in your 30s, 40s, 50s and beyond)
April 7, 2025 at 6:18 PM
Here's my weekly sprinting routine at 47
(Use this to keep sprinting in your 30s, 40s, 50s and beyond)
(Use this to keep sprinting in your 30s, 40s, 50s and beyond)
Oh, sorry that wasn't clear.
2 + 2 refers to 2 reps of front squat followed by 2 reps of back squat. Rack the bar in between, rest for 5-10 seconds, then do the back squats reps.
3 + 3 is 3 reps front squat followed by 3 reps back squat, and so on.
2 + 2 refers to 2 reps of front squat followed by 2 reps of back squat. Rack the bar in between, rest for 5-10 seconds, then do the back squats reps.
3 + 3 is 3 reps front squat followed by 3 reps back squat, and so on.
April 4, 2025 at 11:56 PM
Oh, sorry that wasn't clear.
2 + 2 refers to 2 reps of front squat followed by 2 reps of back squat. Rack the bar in between, rest for 5-10 seconds, then do the back squats reps.
3 + 3 is 3 reps front squat followed by 3 reps back squat, and so on.
2 + 2 refers to 2 reps of front squat followed by 2 reps of back squat. Rack the bar in between, rest for 5-10 seconds, then do the back squats reps.
3 + 3 is 3 reps front squat followed by 3 reps back squat, and so on.
Recap:
- Forward/Backward Resisted Treadmill Sprints x 5
- Front / Back Squat 5 Sets
- SL Back Extension 4 x 7
- SL Calf Raise 3 x 5
- L-Sit 3 x 30 Seconds
Any questions? Please leave a comment. Would love to hear from you.
- Forward/Backward Resisted Treadmill Sprints x 5
- Front / Back Squat 5 Sets
- SL Back Extension 4 x 7
- SL Calf Raise 3 x 5
- L-Sit 3 x 30 Seconds
Any questions? Please leave a comment. Would love to hear from you.
April 4, 2025 at 7:20 PM
Recap:
- Forward/Backward Resisted Treadmill Sprints x 5
- Front / Back Squat 5 Sets
- SL Back Extension 4 x 7
- SL Calf Raise 3 x 5
- L-Sit 3 x 30 Seconds
Any questions? Please leave a comment. Would love to hear from you.
- Forward/Backward Resisted Treadmill Sprints x 5
- Front / Back Squat 5 Sets
- SL Back Extension 4 x 7
- SL Calf Raise 3 x 5
- L-Sit 3 x 30 Seconds
Any questions? Please leave a comment. Would love to hear from you.