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Reed Strength & Mobility @reedlongevity.bsky.social · 20/06/2025

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!

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Reed Strength & Mobility @reedlongevity.bsky.social · 20/06/2025

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.

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Reed Strength & Mobility @reedlongevity.bsky.social · 20/06/2025

L-Sit Continued The truth was that my hip flexor and core muscles were too weak. The L-Sit is can scale to almost any starting level. Work up to a 20-second isometric hold on parallettes or the floor—not easy!

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Reed Strength & Mobility @reedlongevity.bsky.social · 20/06/2025

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!) 😅

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Reed Strength & Mobility @reedlongevity.bsky.social · 20/06/2025

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.

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Reed Strength & Mobility @reedlongevity.bsky.social · 20/06/2025

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.

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Reed Strength & Mobility @reedlongevity.bsky.social · 20/06/2025

Here's 4 kneesovertoes-style exercises I used to increase lower body strength and mobility in my 40s:

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Reed Strength & Mobility @reedlongevity.bsky.social · 15/04/2025

Good jump from this past weekend—ZERO knee pain Thanks to my ATG training!

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Reed Strength & Mobility @reedlongevity.bsky.social · 09/04/2025

That’s it! Questions? Reply below. Would love to hear from you.

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Reed Strength & Mobility @reedlongevity.bsky.social · 09/04/2025

A2. Nordic 4 x 4 Trying to keep tension in the bottom quarter here.

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Reed Strength & Mobility @reedlongevity.bsky.social · 09/04/2025

A1. Front Squat + Back Squat 4 x 2+2 I used “bottoms up” pin squats with 100% bodyweight.

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Reed Strength & Mobility @reedlongevity.bsky.social · 09/04/2025

Warmup: Push/Pull Sled 100 Yards (Didn’t get a clip of this today, but here’s an old one)

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Reed Strength & Mobility @reedlongevity.bsky.social · 09/04/2025

Here’s a sample lower body workout I’m using to jump higher/run faster in my 40s:

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Reed Strength & Mobility @reedlongevity.bsky.social · 07/04/2025

That it! The ATG strength and mobility training I do during the week prepares & protects for weekly sprint sessions.

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Reed Strength & Mobility @reedlongevity.bsky.social · 07/04/2025

Flat Sprints 3-5 x 50 yards (full rests in between)

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Reed Strength & Mobility @reedlongevity.bsky.social · 07/04/2025

Hill Skips 2 x 15 yards (Slowly walking back down = great for knee health)

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Reed Strength & Mobility @reedlongevity.bsky.social · 07/04/2025

Warmup: Backward Jog x 40 yards, up and back

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Reed Strength & Mobility @reedlongevity.bsky.social · 07/04/2025

Here's my weekly sprinting routine at 47 (Use this to keep sprinting in your 30s, 40s, 50s and beyond)

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Reed Strength & Mobility @reedlongevity.bsky.social · 05/04/2025

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.

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Reed Strength & Mobility @reedlongevity.bsky.social · 04/04/2025

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.

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Reed Strength & Mobility @reedlongevity.bsky.social · 04/04/2025

B2. L-Sit Isometric 3 x Minimum 30 Seconds

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Reed Strength & Mobility @reedlongevity.bsky.social · 04/04/2025

B1. Single-Leg Calf Raise 3 x 5, per leg

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Reed Strength & Mobility @reedlongevity.bsky.social · 04/04/2025

A2. Slow Single-Leg Back Extension 4 x 7, per leg

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Reed Strength & Mobility @reedlongevity.bsky.social · 04/04/2025

A1. Tempo Front/Back Squat X 5 sets 60X0 x 1 + 1 (100% max weight) 50X0 x 2 + 2 (90%) 40X0 X 3 + 3 (85%) 30X1 X 4 + 4 (80%) 20X2 x 5 + 5 (75%)

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Reed Strength & Mobility @reedlongevity.bsky.social · 04/04/2025

Warmup: Forward and Backward Resisted Treadmill Sprints—50 steps with full breaks

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Reed Strength & Mobility @reedlongevity.bsky.social · 04/04/2025

Leg Day For Athletic Longevity I'm on a mission to run faster + jump higher at 47 Here's a sample of the kind of home workouts I'm doing:

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Reed Strength & Mobility @reedlongevity.bsky.social · 14/03/2025

2 simple rules for increasing athleticism at age 47: 1. Do the thing:

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Reed Strength & Mobility @reedlongevity.bsky.social · 10/03/2025

Low and EXTRA slo-mo squatting is my secret weapon.

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Reed Strength & Mobility @reedlongevity.bsky.social · 01/03/2025

This exercise (often called an RDL) is a perfect example because it both stretches and builds the hamstring muscles under load. It also scales to almost any starting level. You can use just the weight of your body, dumbbells, or a barbell.

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Reed Strength & Mobility @reedlongevity.bsky.social · 01/03/2025

More Muscle and More Mobility? You can have both. "Stretch-strength" is a term for exercising in a full range of motion. So you don't need to lift weights and stretch. You can get the benefits of both simultaneously.

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Reed Strength & Mobility @reedlongevity.bsky.social · 23/02/2025

Some people want to get stronger Some people want better mobility Why not both?

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Reed Strength & Mobility @reedlongevity.bsky.social · 05/02/2025

Some people want to be stronger Some people want better mobility I want both.

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Reed Strength & Mobility @reedlongevity.bsky.social · 03/02/2025

Some people want to be stronger Some people want better mobility I want both.

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Reed Strength & Mobility @reedlongevity.bsky.social · 31/01/2025

Some people want to be stronger Some people want better mobility I want both

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Reed Strength & Mobility @reedlongevity.bsky.social · 29/01/2025

We have a specific "Shoulder Ability" program on the ATG app that I think is really good. I did a thread on X on shoulder exercises a while back that I can send you if you are on that platform too. I'll do one here too soon. In the meantime, this is a great one for shoulders...

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Reed Strength & Mobility @reedlongevity.bsky.social · 29/01/2025

Some people want to be stronger Some people want better mobility I want both

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Reed Strength & Mobility @reedlongevity.bsky.social · 26/01/2025

You CAN Improve Athletic Performance After 40 But first you have to BELIEVE that it's actually possible. (First pic below is about 15 years ago. Second one is a few weeks ago at age 47)

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Reed Strength & Mobility @reedlongevity.bsky.social · 24/01/2025

I used to have to mobilize, foam roll, stretch, and warmup for almost as long as it took to do the actual workout! But now I train stretch AND strength simultaneously with ATG...

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Reed Strength & Mobility @reedlongevity.bsky.social · 22/01/2025

Imagine playing your favorite sport in your late 40s with gray hair but ZERO knee, foot, or lower back pain... Smart, efficient kneesovertoes-style training is the route that got me there.

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Reed Strength & Mobility @reedlongevity.bsky.social · 18/01/2025

4. Full Stretch Push Up 3 x Max Use bars or blocks to elevate your hands for a full range of motion.

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