Equipment Giveaway—The ATG Mobility Box
1. Like and retweet this post
2. Must be following here AND
@atgexercise
We’ll draw the winner this Friday, 5/10/24
The mobility box makes progressing exercises like the ATG split squat and the reverse step up measurable and user…
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:
This is Part 2 in a series to demonstrate how smart training can counteract the physical effects of modern living.
In this🧵, I’m going to show you an ATG-style mobility circuit that you can use in tandem with your strength training program.
Read on!
Part 4 on SMART strength training to reverse the physical effects of modern living.
In this thread, I show you a full body, ATG-style circuit that you can use at home or when traveling with minimal access to equipment.
Let’s go!
Do your hips feel tight no matter how much you stretch them?
Believe it or not, flexibility might not be the issue. Hip flexor muscles are often chronically WEAK and tight due to excess sitting.
And when was the last time you saw someone training their hip flexors with…
The quadratus lumborum is a deep abdominal muscle located on either side of the spine.
It is chronically WEAK and tight in many people, often leading to lower back pain on either side of the spine above the hip bone.
Rotational sport athletes such as golfers, tennis players,…
Part 3 on smart strength training to counteract common weaknesses and imbalances due to modern life.
In this thread, I show you another full body, ATG-style strength workout that you can use to improve commonly undertrained areas of the body.
Read on:
Do you walk every day? Maybe you are tracking your steps towards a goal of at least 10,000 steps per day?
Amazing—keep it going 💪
And...
Here are three ATG-style exercises (and a bonus stretch) you can add to help counter imbalances, strengthen common weak links, and keep…
Are you a runner? Do you have a weekly mileage goal? Maybe you're preparing for a 10K, half or full marathon, or even an ultra?
Awesome—I love it! 💪 💪
And...
Here's an ATG-style routine you could add on rest days to strengthen common weak links, increase mobility, and keep…
“Lifting weights” is not just for bodybuilders and powerlifters.
Smart strength training is for everyone.
Here’s a full-body ATG circuit designed to help you address commonly weak and tight areas of the body:
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In this post, I want to discuss shoulders.
If you’re in your 40s like me, think about all the THROWING and PUSHING you’ve likely done with your shoulders over the years.
Maybe you played baseball or basketball as a kid. Think about all the times you played catch or threw the…
I’m not a genetically gifted athlete. Far from it, in fact.
I didn't play sports in college—wasn’t athletic or good enough.
I’m an average guy with a surgically reconstructed knee on one side and a reconstructed achilles on the other. I have a wife and two kids, and a…
In this thread, I'm going to show you how to train the soleus muscle if you don't have access to a seated calf raise machine.
In my experience, the soleus is commonly undertrained and WEAK—that was definitely the case for me—and it lead to all kinds of foot, Achilles, and lower…
The ATG Split Squat is my FAVORITE compound exercise for mobility and longevity.
At age 46, it’s been a powerful tool for me for healthier feet, ankles, knees, hips, groin, and lower back.
In this thread, I'm going to show you all my top variations, regressions, and…
Do you love lifting weights? Are you working to increase your "Big Three" (bench, squat, deadlift) in 2024?
Let's go!!! 💪💪🔥🔥
And...
Here is an ATG-style routine that you can add to counter imbalances, improve mobility, and continue to add weight to the bar.
Read on for…
ATG Equipment Giveaway—The Brand New ATG Sled
1. Must be following here AND
@atgexercise
2. Like and retweet this post
3. Comment “Sled” below
We’ll draw the winner this Saturday, 5/4/24.
And read on for why EVERYONE can benefit from sled training:
🧵
This is Fernando Lopez.
A former high school quarterback, Fernando dreamed of playing professional football.
But at 23, he was running the 40-yard dash in 5.2 seconds—far too slow to be a pro.
Fast forward four years later, and at 27, Fernando ran back-to-back, laser-timed 4.4…
Dealing with a cranky lower back?
I’ve had some tightness and fatigue in my lower back recently too.
But I think this thread can help!
Read on for four ATG-style exercises (plus one bonus) for improving lower back ability:
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In this thread, I'll share my Top 5 ATG-style movements for BASKETBALL players to help counter common basketball imbalances, increase explosiveness, and build resilience against injury.
At age 46, I look forward to playing basketball every weekend—often with guys less than half…
Recently, I've seen a trend of articles and studies (like the one linked below from the NYTimes) affirming what might seem a bit like common sense—people who strength regularly live longer and better lives.
I'll be 47 in May.
So in this thread, I want to outline some…
Want to improve your athleticism while becoming more resilient to injury in the process?
You need to increase your full range, pound-for-pound strength from the ground up first.
Here’s a simple, full body workout to help you do it:
Are you a soccer player? Play regularly in adult leagues and pickup games?
Let’s go! I love soccer too and play on a weekly basis!
And...
Here's an ATG-style, stretch-strength routine that you could add to counter imbalances, increase mobility, and build resilience against…
Do you struggle with foot problems and/or shin splints? Do you have “bad” ankles?
Did you know that you have a MUSCLE in front of your shin?
Read on for unconventional ideas about building resilience, strength, and greater ABILITY in your lower legs:
1/7
Are you a cyclist? Ride a mountain bike, road bike, trail and/or Peloton?
In this thread, I’m going to show you 7 ATG-style exercises designed to help you protect your mobility blindspots.
Add this routine between riding days once or twice a week to reverse imbalances,…
1. Build strength from the GROUND UP.
I tore my achilles tendon at age 29, and I used to constantly battle chronic foot pain, plantar fasciitis, and achilles pain.
But when I started focusing on getting BRUTALLY STRONG below my knees, all of those issues magically washed away.…
This is my client, John. He’ll be 62 in March!
Since late August when we began working together, he has trained nordic eccentrics once per week.
John trains hard, and he takes his recovery seriously.
Most importantly, he is consistent.
Until John did it this week, I’d never…
Seated calf raise machines are amazing, but what do you do if you don’t have access to one?
Using a heavy kettlebell is the best makeshift alternative for training the soleus that I’ve found so far.
Push your knee as far forward as your ankle mobility will allow and use the…
A lot of people are strong.
A lot of people are mobile.
I want BOTH!
🧵My top 5 ATG exercises for improving your lower body stretch-strength:
(Try the shrimp squat variation in the clip below. It’s harder than you think! 😆)
Albert Einstein said that compound interest is the 8th wonder of the world.
This thread is about the power of showing up, being consistent, and making progress—little by little.
🧵1/5
Want to jump higher in your 40s? The squat is a no-brainer for increasing strength and athleticism.
But how do you get more weight on the bar but experience even LESS PAIN in the process?
FULL depth ATG squats w/ chains was the answer for me.
But I didn’t start here:
It’s February 1st—spring baseball/softball is right around the corner!
Parents, here are two uncommon, ATG strength exercises (plus a bonus) that will help keep your son or daughter’s throwing shoulder healthy:
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Wouldn’t it be cool to do the front splits without ever directly training for them?
Believe it or not, I had pretty average flexibility growing up and throughout most of my adult life.
I never set out to do the splits, and I find static stretching boring (and honestly do very…
Deep Squats Hurt Your Knees?
-3 Assisted Regressions To Help-
(Scroll to the end for why I think everyone should work to regain the ability to full squat WITHOUT pain.)
Part 5 (the last installment) in a series on smart weight training to help counteract the physical effects of modern-day life.
Sometimes it’s hard to get started!
But doing SOMETHING is always better than getting stuck looking for the perfect exercise routine.
In this thread,…
Proper exercise FORM is a crucial part of ATG training—and frankly it’s something that I haven’t been posting about enough.
Getting your form right on each exercise will help you avoid injury, speed up your progress, and ultimately help you produce the best RESULTS from your ATG…
In this 🧵 , I want to share some thoughts I wish I had understood 10+ years ago in the hope that they might also help someone else:
1. If you are a weekend warrior in your 30s, 40s, 50s or older, and you want to run, jump, and play pickup sports, train the SEATED CALF RAISE…
Your body is in a continual state of adaptation.
Supply it with the right stimulus, and you can achieve remarkable results over time.
4 powerful ATG principles that I used to get more explosive, eliminate tweaks and nagging injuries, and create uncommon mobility at age 46:🧵
Now here is a 1-minute video of how to do this style of workout with zero equipment:
1. Backward 5m
2. Wall Tib x 15
3. KOT Calf x 25
4. ATG Split Squat x 30s
5. Elephant Walk x 20/ea
6. Leg Raise x 20/ea
7. Pancake Pulse x 20
8. Wall Pullover x 15
10 Common WEAK Links
And what to do about them:
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I believe the human body is designed to work correctly and in harmony.
But the demands of modern life can cause things to get out of whack.
If you’re dealing with a lack of physical ability or pain, weakness in one or more of…
While playing basketball last Sunday afternoon, I jumped, landed on another player’s foot, and severely twisted my right ankle.
By Sunday evening, it was significantly swollen and walking my dog that evening was a painful challenge.
BUT today (Wednesday) my ankle is already…
Do you love pickleball? Playing pickle multiple times per week?
Awesome—I love it! 👏 🔥
And...
Here is an ATG-style stretch-strength routine that you could add to help counter imbalances, improve mobility, and play on in 2024!
This is Part 4 in a series demonstrating how…
Good morning from snowy VA!
To answer a few questions I’ve gotten recently about “core” training—here’s a quick thread on the only three direct core exercises I use in the ATG system:
At 46, I still absolutely LOVE playing sports—I look forward to playing every weekend.
And…
The ATG exercise system I follow is NOT a sport.
I don’t think there will ever be an ATG Games on ESPN or an ATG category in the Olympics.
And that is exactly why I love ATG training…
Are you a golfer? Do you play and/or practice golf regularly?
I love it—golf is good exercise outdoors and a lot of fun! 🔥💪
And...
Here is an ATG-style strength routine that you could add to help counter common golf imbalances, increase mobility, and improve your golf game…
This week my family and I have had a great time visiting my parents.
Yesterday, I took my dad (age 75) through a full-body, ATG stretch-strength workout.
Here is exactly what we did—sets and reps included:
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In my experience, the hip flexors, groin, and lower abdominals tend to be UNDER trained in most people.
Common planks and crunches aren’t bad exercises necessarily, but they don’t seem to target these lower areas as much.
Below are 4 Levels of the Garhammer Raise—an…
I have a theory.
Most of us would would much prefer playing sports like basketball or soccer to straight cardio.
This is definitely true for me.
I know some people love it, but I have NEVER enjoyed distance running or riding a bike.
I like playing sports.
Research has shown that people who strength train not only live longer but live BETTER.
Below are 3 advanced strength exercises from my “ATG Weekend Warrior Pro” training program, as well as beginner-friendly regressions that anyone can use to get started right now:
🧵
In this thread, I take you through Day 1 of my new ATG Weekend Warrior program—a full body workout program you can use to STRENGTHEN commonly weak and tight areas of the body.
Read on to get started:
(1/6) Today I want to propose an idea that may seem outlandish but, based on my experience, is absolutely true:
Strength and flexibility are not different qualities at all but fundamentally the SAME.
Understanding this concept not only made me reconsider my preconceptions…
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All of us spend too much time SITTING in modern life.
Here are four ATG movements you can use to help reverse the effects of excessive sitting:
1. The ATG Split Squat on a chair or the floor:
✅🫡
This is my all-time favorite exercise for longevity at 46!
And almost everyone can start working on this crucial exercise using the right pain-free regression with front foot elevated.
Both of my parents use regressions of this exercise at their pain/free level in their…
Are you a “weekend warrior”—enjoy playing competitive sports on the weekends?
Do you not only want to play, but play well?
In my experience, the strength of your lower legs is critical for athletic performance—and more importantly—for building resilience against common…
“When he was at Barcelona, Pep Guardiola said, ‘if you don’t run, you are nothing’. That applied to some of the most technically gifted players in the world, so why shouldn't it apply elsewhere?" – Damian Roden
1/6🧵
The ATG split squat is the ultimate compound lower body exercise.
I’ve trained split squats in the ATG system at least once per week for three years. I’m still unlocking new levels of athleticism and mobility from chasing the perfect split squat rep!
Here is how I…
ATG Weekend Warrior Program, Day 1: ZERO Equipment Version
In this thread, I show you a full body, stretch-strength workout to use if you don’t have access to gym equipment.
I’m not consistently dunking a full-sized basketball yet, but I’m getting closer. I can tell it’s coming soon.
By patiently training ATG movements with progressive overload, I’m gradually eliminating weak and tight links at each major joint—ankle, knee, hip, shoulder, elbow.…
I don’t think people really understand how exceptionally STRONG
@kneesovertoesg
is in these unusual ATG-style exercises.
Like, a 42-inch vertical isn’t an accident. And in his case, it’s certainty not genetics either.
It’s the result of years spent building freaky strength…
It’s normal to experience pain and tightness in certain areas of the body as we grow older.
This seems to be a common problem for almost everyone.
Smart strength training to balance the body is the solution.
Here's a simple full-body circuit to help you start strengthening in…
Conventional weight training in the United States originates primarily from the SPORT of powerlifting. (i.e. bench, squat, deadlift)
This post is NOT a criticism of those three exercises—I like them! And I focused on them in my own weight training for years.
But I want people…
I’m fired up today for Day 3 of ATG Weekend Warrior!
If you’re experiencing soreness today from Day 1 and Day 2, consider taking a rest day or train Day 4 (extra mobility and weak links) instead.
But if you’re ready to go today, here are four “Do’s and Don’ts” for Day 3:
This is a very good question and an important one for people to understand so I am quote-tweeting!
Your calves are made up of two main parts—the gastroc and the deeper soleus muscle.
My understanding is that both are trained in every calf raise variation, BUT the soleus is…
Today my stretch-strength training consisted of Day 2 of the ATG Weekend Warrior program.
I’m enjoying following the program myself and appreciate all the feedback, questions, and messages of support.
Here are 4 Weekend Warrior Day 2 “Do’s and Don’ts”:
2. Build strength through length by always training in a FULL RANGE.
When I used to do traditional lunges at 90 degrees, my knees constantly hurt.
And when I trained traditional partial range deadlifts, I was always tweaking my hamstrings, groin, and lower back.
Patiently work…
1. Train your LOWER LEGS like the average gym goer trains bench and biceps.
Tib Raises ✅
Straight leg calf raises ✅
Seated calf machine (or bent leg calf) ✅
Lower leg strength is my number one priority in the gym.
Driving up strength in the rest of the body but ignoring…
1. The nordic hamstring curl might be my favorite ATG movement.
Getting strong in this exercise will help increase your athleticism while simultaneously decreasing your chance of knee injury.
Plus it’s a lot of fun!
But it took me almost two years to get my first rep: