Reactive Training

Glasgow Small Group Training 💥 Strength Training, Real Results 💪🏻 6-Week Challenge : Start Your Journey Today 📲

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Expert Overview

Reactive Training is a mobility and movement specialist focused on joint health and functional strength training. Their approach centers around the ATG (Ass to Grass) methodology, teaching equipment-free exercises that can be performed at home to improve knee, ankle, and hip mobility. They emphasize progressive, accessible training with clear modifications for different ability levels, from beginn…

Core Philosophy

Reactive Training operates from a fundamental belief in progressive, systematic movement development. Rather than jumping into complex exercises, they emphasize starting with basic patterns and gradually building complexity over time. Their approach centers on meeting people where they are — using modifications like books to elevate feet, wall support for balance, or adjusting range of motion base…

Key Principles

1. Schedule mobility work on non-training days. If you're training Monday and Wednesday, do mobility work Tuesday and Thursday to maximize recovery and adaptation. 2. Progress gradually through positions rather than forcing end ranges. Start where you feel discomfort but not pain, and build systematically over time. 3. Focus on closing gaps in range of motion. In movements like the ATG split squ…

Key Ideas & Frameworks

**ATG Zero Protocol** • A 12-week mobility program requiring no equipment that can be done at home • Performed 2-3 times per week on non-training days (e.g., Tuesday/Thursday if training Monday/Wednesday) • Progression-based system where you advance to the next stage once you can perform all movements with full range of motion • Combines backwards walking, tibialis raises, calf raises, knees-over-…

Actionable Advice

- Do 5 minutes of backwards walking between training days, focusing on letting knees go over toes and pushing off the ball of your foot - Perform wall tibialis raises barefoot for better feel - do 25 reps with arms closer to wall for easier progression - Execute calf raises against the wall with hips pushed forward, feeling stretch at both bottom and top positions for 25 reps - Practice knees-over…

Checklists & Cheat Sheets

🦵 ATG Zero Workout Checklist • Start with 5 minutes backwards walking (knees over toes, push off ball of foot) • Complete 25 tibialis raises against wall (barefoot preferred) • Perform 25 calf raises against wall (hips forward, stretch at bottom and top) • Add another set of 25 tibialis raises • Do 25 knees-over-toes wall squats (heels down, lean back) • Complete 25 patching steps each leg (lean …

Key Takeaways

1. Mobility work should be done 2-3 times per week on non-training days to enhance lifting positions and overall movement quality. 2. Equipment-free exercises performed at home can effectively target knee, ankle, and hip mobility through progressive movements. 3. The ATG (ass-to-grass) methodology focuses on achieving full range of motion through exercises like split squats and knees-over-toes m…