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

For full workout programs and expert online form coaching, check out the ATG online coaching service here: bit.ly/3NziJB7 (Only $20 for the first month and no long term contract)

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ATG Exercise

The first online gym in the world that coaches your form 7 days a week for only $49.50 a month.

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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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Reposted by Reed Strength & Mobility

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 · 15/04/2025

Check out my all training programs in the Athletic Longevity section of the ATG Online Coaching App Download the app here: bit.ly/3NziJ…

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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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Reposted by Reed Strength & Mobility

Reed Strength & Mobility @reedlongevity.bsky.social · 30/11/2024

Imagine playing your favorite sport(s) in your late 40s with ZERO knee, foot, or lower back pain. Here's 3 exercise concepts I learned from Kneesovertoesguy to help me build the strength and mobility needed to continue to play at 47:

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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

My free weekly email articles: reed-strength.kit.com/profile

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

For full ATG programs and expert online form coaching, get the ATG App here: bit.ly/3NziJB7 Check out my programs under the "Athletic Longevity" tab.

bit.ly

ATG Exercise

The first online gym in the world that coaches your form 7 days a week for only $49.50 a month.

100

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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Reposted by Reed Strength & Mobility

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 · 05/04/2025

No problem. If you try it out, let me know what you think 💪

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

Video above is 2 + 2, but my tempo at the top of a couple of the reps needs to be more strict. The percentages for each set are based on your front squat 1 rep max at 60X0. I rest about 2-3 minutes between each set. Hope this helps!

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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

So "60X0" is: 6 seconds down, no pause at bottom, explode up as fast as possible, and no pause at the top.

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

Yes, thanks for the great question! The first number is the eccentric (meaning the way down). Second number is how long you pause at the bottom (in this case, zero). Third is how fast you go back up (X means as fast as you go, or explode). Fourth number is how long you pause at the top.

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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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