Overdue training update. Got my first One-Arm Pull-up recently, but so far just on my left. Been working on the rings with HSPU drills, and hit 5 reps per leg at 135 lbs on Cossack Squats too. Sound on for Dance Gavin Dance fans! #calisthenics #gymnastics #strengthtraining

Animal Flow is back at Physicality in January! We are hosting a 6-week series starting on Sat 1/18. Over 6 sessions you will learn & build upon multiple movements & flow sequences. The cost is $199 for the entire series, & space is limited to 15 people. physicalitydc.com/workshops

Happy New Year! We are glad to be back after a holiday break. Full schedule of classes now as well as an Animal Flow 6-week series starting Sat 1/18. New members can sign-up for our Starter Pack, & there is more info available here: physicalitydc.com #washingtondc #hstne

German Hangs & Elevated Bridge, trying to work on #shoulder mobility while progressing #strength skills. We work on #movements like this in Foundations, Core & Flexibility, & Active #Flexibility classes. Keep an eye out for a #mobility workshop announcement soon! #washingtondc

Hanging has lots of great benefits for shoulder #mobility, grip #strength, & overall posture. As you progress to different types of hangs, eventually you can start more dynamic drills like swinging or traverses on the monkey bars. Did you used to do this as a kid? #gymnastics

Dr. Garrett Kuljian will be joining us for Biomechanics of Mobility on March 15-16! He will draw on his background as a physical therapist, strength coach, & movement athlete to teach us specific #mobility drills for our hips, ankles, shoulders, & spine. physicalitydc.com/workshops

Elevated Planche Lean Rolls are a great straight-arm #strength #exercise to prepare your #shoulders & #core for more advanced planche drills down the road. You can start these on the floor with a slider, then gradually progress to a roller on a box. #gymnastics #calisthenics #dc

Kneeling Leg Extensions, or Reverse Nordics, are a great #exercise that stretches your quads & hip flexors. Start with a band to help get lower, then progress by adding reps & using less assistance. Focus on posterior pelvic tilt if you can! #calisthenics #hstne #flexibility

Early Bird Pricing for our March 15-16 workshop with Dr. Garrett Kuljian will end February 15, so be sure to reserve your spot today before the price increase. Garrett will be leading us through mobility drills for hips, shoulders, ankles, and spine. physicalitydc.com/workshops

Solid few months of training so far this year. HSPU’s feeling cleaner, and lots of refinement on Planche Leans. Digging the volume on long length accessories like DB Pelican Curls and Kneeling Leg Extensions too. #calisthenics #dmv #handstands #planche #hstne #dc

Next year, the FIFA World Cup will be hosted in a country where masked state agents kidnap people off the street and disappear them for opposing genocide.

Lower back pain or stiffness? Try some side bends! This 1-leg variation adds an adductor #strength component in the lengthened position. I’ve been including a couple sets after heavy squats, & it has helped minimize any back issues. #flexibility #mobility #fitness #exercise

I recently wrapped up 6 months of #squatting 2x/wk. Highlights include: - 365 lbs x 1 - 355 lbs x 2 - 315 lbs x 5 - 305 lbs x 3 paused While I’m going to start including front #squats & #deadlifts again, it’s been great to see progress with multiple reps. Still going after 2xBW!

If you want to improve something, you have to do it a lot. Not only with frequency but also with variety. #Handstand Push-ups is a big focus of mine this year, particularly full range of motion on parallettes. Here are some freestanding, weighted, paused, & regular. #calisthenics

Jenni and I had a great time in #Charlottesville this past weekend. Our trip somehow turned into a donut tour, but no one was complaining. Always phenomenal food & drinks in C’ville, highly recommend a visit if you haven’t before! #virginiaisforlovers #charlottesvilleva #virginia

Side Lever Pulls here, doing the top half in a straddle, then the full negative with legs together. Over time I’d like to build up to pressing out of the bottom in the full body shape as well. My lats and obliques were sore for a few days after these! #calisthenics #gymnastics

Crime in DC is at a 30-year low. It's not even in top 10 dangerous cities in US. Throughout history, autocrats use a false pretext to impose government control over local law enforcement as a prelude to a more national takeover. That's far more dangerous than the situation he

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If you spent $10,000 every single day, it’d take 100 days to spend $1 million. It’d take you 274 years to spend $1 billion. The gap is insane

Hope everyone had a great holiday season! Looking forward to getting back into the gym this January. Plus there is a big change coming for our DC community soon! Keep an eye out here for more details later this month or next. See you in a class sometime soon!