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The High Step Up 💎📚 If your looking to impro

The High Step Up 💎📚 If your looking to improve your single leg strength & stability look no further than training this movement. A the standard for a strong high step up is just with bodyweight having the ability to step up to a height in line with your hips and completely control the eccentric portion. This is a big prerequisite before more advanced single leg squat patterns. Difficulty can be adjusted based on how high the box is and how much weight is being used. Start with bodyweight first and focus on slow & controlled lowering. A test to see if you are working at a suitable height is seeing if you can pause at multiple phases of the lowering.
#movement #lowerbodystrength #calisthenics #strengthtraining #movementpractice #lowerbodyworkout #pistolsquat #crossfit #yoga #capoeria #gymnastics #strengthandconditioning

#Repost @ashleighrgass ・・・ How many of you L

#Repost @ashleighrgass
・・・
How many of you LOVE posterior chain lifts?! Key basics include ➖ Good Morning ➖ Jefferson Curl ➖ RDL Good mornings and RDL’s are identical from a hip hinge standpoint. They’re very different in a couple ways: bar placement, & upper vs lower posterior chain emphasis. The J curl is it’s own animal. I learned this from @gymnasticbodies #coachsommer years ago and it was critical for the rebuild of my L spine. It’s also key for posterior chain flexibility. Enjoy ♥️

Incredible Flexibility Progress from our student @

Incredible Flexibility Progress from our student @tai_n_i He has been super consistent at chipping away at his flexibility standards such as his pancake stretch & bridge over the last year and he has made some incredible changes to his body as you can see in the videos! Real change does not come easy but it is possible for anyone who wants to put in the work. Owning these ranges now gives Hector a more flexible body to work with when trying to learn new movements & physical skills. If you are looking to improve your flexibility check out our online programs to get started changing your body to a more flexible one today! Book a consultation call with us through the link in our bio or visit MoveGST.com #movementculture #movement #flexibility #flexible #mobility #stretching #gymnastics #backbends #mobilitytraining #flexibilitytraining #idoportalmethod #gymmotivation #physicaltherapy #yoga #crossfit #calisthenics

Conditioning the Pulls...Challenging Bicep & Shoul

Conditioning the Pulls...Challenging Bicep & Shoulder Burner 🥵💪🏽 Tuck FL Rows
L-sit Skin the Cats
Top Half Supinated Pull-ups #movementculture #gymnastics #movement #strengthtraining #strength #strengthandconditioning #gymnasticrings #pullups

Dig in baby 🔥

・・・ CHRIS!!! And the one and only, SHAWNA!!!

・・・
CHRIS!!! And the one and only, SHAWNA!!! Amazing story unfolding ➖ Shawna was referred to us via her chiro. Straight up, she was scared to come in ➖ she’d been dealing with years of lower back and SIJ pain, arthritic this and that…….. One of Chris’s many specialties is his ability to assess and jump immediately into appropriate training progressions. He’s got a masters degree in sports medicine and more importantly, a very keen eye for detail and ability to care for everyone he works with. Shawna’s first session went so well she left with tears of happiness. No pain, and a lot of hope. She’s training with Chris regularly and now also in classes. Well done team ♥️

Mechanical Sessions Hit so right 🚘⚒ Tuning up

Mechanical Sessions Hit so right 🚘⚒ Tuning up the machine is so necessary to keep pursuing the skill work. Having a good balance of skill work vs mechanical work is ideal in a quality movement program. We can help you if you don’t know where to start! Visit MoveGST.com if you are looking for more guidance on developing a movement practice.
#movement #movementculture #calisthenics #gymnastics #strengthtraining #mobilitytraining #handstands #strengthandconditioning #flexibility #capoeira #breakdance #tricking #acrobatics

If you want a strong core & strong hip flexors sta

If you want a strong core & strong hip flexors start LIVING in L-sits 🏠 The L-Sit is such a foundational hang! whether you are just hanging in the L-sit, Pulling into one, or Rotating through one your going to reap the benefits of a stronger core & hip flexors. Here’s some of the L-Sit work from tonight’s session #movementculture #gymnastics #calisthenics #movement #strengthtraining #corestrength #gymmotivation

Stalder press unlocked from our student Jessica. W

Stalder press unlocked from our student Jessica. We worked hard on her pressing strength over the last year and it has manifested in this great skill! Want to learn gymnastic/calisthenic skills? Get started training with us today visit MoveGST.com or DM to get started working with us today.
#movementculture #calisthenics #movement #gymnastics #handstand #handstands #presshandstand #mobility

Tricking & Acrobatics from tonight’s movement cl

Tricking & Acrobatics from tonight’s movement class 🌀🌀👊🏽 everyone put in great work on some of the foundational skills we were working such as Macaco, Tornado kick, butterfly kick & more! Visit MoveGST.com to get started moving with us today! #movementculture #movement #tricking #acrobatic #acrobatics #capoeria #breakdance

PULL yourself into your PRESSING movements (specif

PULL yourself into your PRESSING movements (specifically horizontal pressing). This vid is a little long but worth your time, I promise ✅ 1. Did you know that most MDs still have cervical spine injections as their one solution to young, fit, strong athletes experiencing intermittent numbness into the fingers? Seriously? Not one minute of attention focused on alleviating compression in the brachial plexus, referring out to trainers and PTs for intelligent manual work and training - nope! Just inject 🙄. COME ON!
2. Learn to “set” the scapula in your pressing movements. This applies to all - push ups, bench pressing, flys, bodyweight flys. Your posterior cuff and scaps should be working as hard as your chest. 3. Acronym off the top of my head - the TMI cycle: Train / Manual / work / Integration = effective solution for almost everyone walking around out there. GO!

Little bit of continuation here from the #thoracic

Little bit of continuation here from the #thoracicspine + cuff integration chat from a few weeks ago! That vid went nuts in a good way so I wanted to elaborate just a bit. 1. The rotator cuff muscle group is highly integrated with the scapula and thoracic spine - T spine work is just left out of most training programs. 2. By the time I was 34, I’d had an acromioplasty (shaving the distal portion of the AC joint) on each shoulder. One of my AC joints had hypertrophied so much over 10 years it looked like a spike - and man did it begin to hurt. And, guess what - my cuff tissues were totally fine. I trained scap/cuff work religiously and studied the heck out of it years prior. BUT, I’d never really heard of thoracic extension / mobility work - it hadn’t been brought up ANYWHERE - and I was very well studied. 3. @danielchan.bodytree was the first person, during a coaching trip to #australia to introduce me to basic partner drills to reduce tight kyphosis in the T spine. Life saving moment #278 😉 4. It’s pretty simple once you get it eh 😜 the scapula and arm bone cannot avoid being protracted and internally rotated when the T spine is sneaking into a more kyphotic position. Pec minor then gets all jacked up, poor little guy gets suffocated with load and tension then holds the whole system hostage! I added in here a basic scap/cuff drill you’ll likely find useful, after some T spine extension work. Currently, the partner twist stretch here is a GEM, when done daily. Eliminates a lot of cervical spine tension if it’s built up.
More coming.
Enjoy ♥️

Here are two of the Handstand Push-up variations w

Here are two of the Handstand Push-up variations we worked on in Upper body strength class this morning.
1. Frog stand press to straddle handstand- a great intermediate variation to work! We love this one because it gets you comfortable concentrically pressing into a full handstand with bent arms at a partial range. 2. Headstand to Handstand with Hip Kip- this is a bit harder variation because you are pressing from a deeper range but should be easier strength wise than a strict HSPU because you are using this momentum of shooting the hips up quickly to make the press up into handstand easier. If you are looking to develop your handstand or handstand push-up get started working with us today! Shoot us a DM to learn more about our coaching services or visit MoveGST.com to book your free consultation call
#movementculture #movement #calisthenics #movementpractice #handstands #handstandpushups #handstandpractice #gymnastics

Unlocking the btwist 🌀 with our student @whipci

Unlocking the btwist 🌀 with our student @whipcity
#movementculture #movement #tricking #acrobatics #btwist #capoeria

Pull session with @donahuge6 😤😤 we have a Bl

Pull session with @donahuge6 😤😤 we have a Black Friday & Cyber Monday discount of 10% off all online coaching programs! Visit MoveGST.con to learn more how to get started or send us a DM
#movementculture #movement #calisthenics #gymnastics #strengthtraining #pullups #frontlever

Great movement session in class tonight! We worked

Great movement session in class tonight! We worked quite a bit of skills and the crew made some great gains! If your looking to start training with us we have a Black Friday & Cyber Monday discount 10% off all of our online coaching programs. Visit MoveGST.com to learn more or shoot us a DM!
#movementculture #movement #acrobatics #calisthenics #tricking #breakdance #movementpractice #idoportalmethod #capoeira #flexibility #mobility #gymmotivation

Very strong movement session tonight in private wi

Very strong movement session tonight in private with @zpr0f a lot of big wins in the acrobatic & tricking realm. If your looking to develop the freedom to move in this way visit MoveGST.com to get started training with us today. #movementculture #movement #capoeira #tricking #breakdance #gymnastics #acrobatics

#Repost @ashleighrgass ・・・ One of my fav tut

#Repost @ashleighrgass
・・・
One of my fav tutorials from this year 🔥🔥🔥 WIN @the_reyes_way_fitness this is exceptional!! Remember - big skills are broken down into small progressions over time. Period. Generally speaking, strength and mobility progressions. Whether you care about getting the skill or not - the progressions will often completely change how your body feels and functions. We all know that strength is extremely difficult to express if you’re so tight you can’t get there. And we’re all pretty aware now that mobility in the absence of strength is also danger-zone. Jorge is taking on new #fundamentals clients in addition to online clients so if you’re 🧐 how to start all this stuff - he’s def one of your go-to guys. Links in bio!
Enjoy ♥️

Some great acrobatic connections from our students

Some great acrobatic connections from our students! We love to teach our students to move dynamically when they develop a foundation of strength & mobility. Skill development is not the same nor does it replace strength & conditioning work. When you train with us we teach you how to develop a base of strength & conditioning and then how to develop skills! If your interested in training with us visit MoveGST.com #movementculture #movement #gymnastics #acrobatics #tricking #breakdance #capoeira #flexibility #mobility

Back flips!!!! 🌀🌀🌀 great work from @missr

Back flips!!!! 🌀🌀🌀 great work from @missriss17 & @the_reyes_way_fitness getting great reps of back tuck & back handspring tonight in acrobatics class. These movements can be intimidating & mentally challenging but if you build a strong foundation and learn proper progressions they are incredibly achievable. Learn the basics of acrobatics in our movement class Tuesday evenings 7pm. Visit MoveGST.com to learn more how to get started training with us. #movementculture #movement #tricking #acrobatics #dance #breakdance #capoeira

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