Tamar Gruwell

ATG Coach & former 🏀 player working through old knee injuries. Using ATG & past experience to help myself & others improve knee health | IG coach.tamar

[Tamar Gruwell @Coach_Tamar]

Round 6 of 10 x 5 dips

I worked my way from bodyweight to 25lbs. Lost it on my right side on the 4th rep but managed to recover. Gathered myself and went again. Felt good!

My latest knee injury has been tough, but I can still push myself in other ways. ATG Dense for the win💪🏽

[ATG Exercise Coaching @ATGExercise]

ATG Results Spotlight

3 questions with ATG Level 1 Coach Tamar Gruwell:
@Coach_Tamar

[Tamar Gruwell @Coach_Tamar]

Great post about building up to your athletic potential💪🏽

[Tamar Gruwell @Coach_Tamar]

Don’t fear movement.

Scale it to your ability then build up to a level that makes sense for you and your goals.

You don’t have to do Jefferson Curls or dips, but I have loved the feeling of connecting with my body in fuller ranges of motion.

[Tamar Gruwell @Coach_Tamar]

@bettrthanexpctd I love the idea of owning every part of a movement! Thanks for sharing!💪🏽

[Tamar Gruwell @Coach_Tamar]

Sports are hard on the body.

If you’re an athlete, make sure you build up your body’s ability to exceed the demands of your sport.

Not only will it make you less prone to injury, but it will also improve your athletic potential.

Split squats are a great lower body standard.

[Tamar Gruwell @Coach_Tamar]

@ddrummondscot The coordination will come. Ultimately you’re setting a great example by showing him the value of movement. I’ll never forget the first gym my dad took me to to shoot some hoops.

[Tamar Gruwell @Coach_Tamar]

4 Exercises for Youth to Master

Lower body

1. Full Squats

Elevating the heel encourages a more upright posture, gets the knees farther over the toes, and emphasizes the quads.

Master bodyweight and goblet squats before progressing to barbell front squats and back squats.

[Tamar Gruwell @Coach_Tamar]

@ddrummondscot The longer limbs definitely make the coordination more challenging. He could try holding on to a squat rack post to control the movement down and pause at bottom until he gets comfortable. Holding a light plate out in front could also help him feel more balanced.

[Tamar Gruwell @Coach_Tamar]

@JoeyBergles I wish I had this kind of guidance as a young athlete. I would spend hours a day at the gym playing basketball, trying to lift, and doing extra cardio. It was inefficient and way too much, but I loved it. Couldn’t keep me away. Love seeing this young lady absolutely crushing it!

[Tamar Gruwell @Coach_Tamar]

If you want to try ATG online coaching, you get 50% off your first month and can cancel any time. 

ATG Online Coaching: https://t.co/t6TxySewCp

If you prefer in-person training:

ATG Coaches: https://t.co/HEPbv5MjD3

For ATG Equipment: https://t.co/HqOw1p1dQ2 (use code TAMAR)

[Tamar Gruwell @Coach_Tamar]

If the youth can master:

- Squats
- Nordics
- Pull ups
- Push ups

they’ll be well on their way to a strong, balanced body.

[Tamar Gruwell @Coach_Tamar]

How to build your knee ability.

Currently, the sled is my best friend.

[KneeOverToesGuy @kneeovertoesguy]

“Sled > Step Up > Split Squat > Squat”

Learning these 4 steps, and how each is a scale of ability with the knee over the toes, has led to people all over the world now helping OTHERS to knee success stories.

In this thread I’ll break down each, in order, as a scale…

[Tamar Gruwell @Coach_Tamar]

One of my favorite ATG quotes from Ben Patrick and my current mantra

[Tamar Gruwell @Coach_Tamar]

An in-person option is great if you have the opportunity.

You can check to see if there’s a coach near you.

ATG Coach Near You: https://t.co/HEPbv5MjD3

Having equipment at home can also be a game changer.

ATG Equipment: https://t.co/HqOw1p1dQ2 (use code TAMAR for 10% off)

[Tamar Gruwell @Coach_Tamar]

Female athletes are 2 to 8 times more likely to tear their ACLs than male athletes. 

Why?

But even more importantly, what can we do about it? 

As someone who has lived this twice and is still suffering the consequences, I can tell you that we can and must do much better🧵

[Tamar Gruwell @Coach_Tamar]

I believe in it so much that I’ve dedicated myself to the system. 

Let’s take care of our female athletes!

If you want to try ATG online coaching, you get 50% off your first month and can cancel any time.

ATG Online Coaching: https://t.co/t6TxySewCp