08/03/2026
ATG Workout
✳️ Couch Stretch
Couch stretch is a mobility exercise that places one knee flat on the floor against a couch or wall while the shin points straight up the cushions.
Squeezing your glutes and raising your torso upright opens up the hip flexors and quadriceps to reverse the tightness caused by prolonged sitting
✳️ Elevated Pigeon Stretch
Elevated pigeon stretch is a hip-opening exercise performed by placing one bent leg onto a raised surface.
Leaning your torso slightly forward over the elevated leg intensely stretches the glutes and piriformis muscle to improve hip rotation and ease lower back tightness
✳️ Sled Pull / Sled Push
Great exercise to get the body primed and ready for activity
Walking backwards helps reduce knee pain and improve cognition in the brain as you’re learning a new skill set
✳️ Poliquin Step Up
A short-range lower-body exercise designed to isolate the quadriceps, improve knee stability and aid in knee injury rehabilitation.
✳️ ATG Split Squat
Encourages deep knee flexion (the knee going over the toes), which strengthens connective tissue and creates a more robust, injury-resistant knee joint.
✳️ Seated Good Mornings (Body Weight/Barbell)
Isolates the lower back to target the erector spinae directly to build a highly resilient spine
Start with body weight to get comfortable with performing the movement before progressing to Barbell.
Also, unlocks functional flexibility in the adductors (groin), hips, and glutes
✳️ Reverse Squats
Highly effective for relieving lower back pain caused by tight, weak hip flexors from prolonged sitting and for increasing squat depth and strength by stabilizing the pelvis.
