Training Ground

PULL-UP LOADING ✅ Trainer Teddy (off screen) coaches Sian through an assisted pull-up. We love to see the progression.

Working on your pull-up game? Here are a few workouts that we recommend...

💪 Dead hangs
💪 Scapular pull-ups
💪 Resistance band-assisted pull-ups
💪 Negative pull-ups
💪 Inverted rows
💪 Lat pulldowns

Looking good, ! TG owner always brings the happiness and energy when he stops by!

In the zone! 🔥 TG trainer and his client focus on core, obliques, and balance with these stability ball oblique bends.

Trainers, want to level up your athlete training? Join Regional Director of Fitness Steve Evans Jr. this weekend for the “Developing Repeatable Power Output in Athletes” workshop.

SPACE IS LIMITED! Sign up at the link in our bio!

About the workshop 👇

When: Sunday, May 17 from 11:00am–12:30pm
Free for TG trainers
$40 for Independent Trainers

Many athletes can produce output once, but the real question is whether they can reproduce it repeatedly under fatigue. This workshop will focus on practical coaching concepts related to:

🔥 Performance drop-off
🔥 Durable output under fatigue
🔥 Structuring explosive training
🔥 Repeated effort management
🔥 Practical Keiser applications
🔥 Coaching interpretation and programming considerations

We’ll discuss how repeated effort behavior and performance stability can influence training decisions in real athlete settings, along with some broader concepts I’ve been developing within my current performance model and their practical applications.

This workshop is intended to be the first in an ongoing performance education series focused on modern approaches to explosive training, athlete preparation, repeated effort performance, and practical coaching.

Trainer SHOUTOUT! 📢📢🔥

“I’ve been working with Keith Lee who is simply awesome. Fun, motivating, experienced, and a dedicated weightlifter himself, which is evident in the quality of his coaching. He’s taken the time to understand my specific goals and tailored a program that challenges me while being realistic and achievable. If you’re looking for a friendly gym and a trainer who truly cares about your progress I would definitely check them out!”

We couldn’t agree more, Sarah! Thanks for sharing your experience, and we can’t wait to watch your continued progress at Training Ground!

IT'S ANDY'S BIRTHDAY!!!! 🎉 🧡 Please join us in wishing a
very HBD to our fearless leader! We hope you have an amazing day! 🍾

Enjoy these throwback pics from the old days!

Meet TG trainer Tomica! 🔥

Born and raised in the DC Metropolitan Area, is a graduate of Howard University and has been in the Wellness/Fitness Industry since 1987. Tomica was a Wellness government contractor for 12 years managing fitness centers and health promotion programs for a variety of agencies including DEA and FDA. She then shifted to the commercial market at Equinox for 8+ years. There, she worked her way up to the top tier of trainers before moving on to being a “solopreneur”.

Tomica is a certified Personal Trainer with the NASM, Certified Level 1 USA Weightlifting Coach, Certified Level 2 Nutrition Coach with Precision Nutrition, Certified Animal Flow Instructor as well as Certified Pre/ Post-Partum Coach with Annette Lang EducationSystems. She is also trained to work with post cancer patients, which is her heart's devotion. Tomica believes in encouraging her clients to become the best version of themselves, believing that we all should “strive for progress, not perfection.”

Thanks for being a part of our team, Tomica! To book a session with Tomica, sign up for a free consultation on our website!

MAN DOWN! (Jk)

Don’t sleep on ! This prone thoracic/shoulder mobilization and activation is the perfect warm-up to help the upper body "wake up” before lifting.

Save this one for your clients with tight shoulders! And don't worry, Justin got up after this.