Physicality DC

It’s been a while since posting here, but Djung’s Ring Handstand Push-ups and 50-lb Weighted Chin-ups deserve their own highlight! He built up to these with lots of HSPU’s on the wall using parallettes as well as Pike Push-ups on the rings. Awesome stuff Djung!

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!

If you want to improve something, you have to do it a lot. Not only with high frequency, but also with some variety. Handstand Push-ups was a big focus of mine for the first half of this year, particularly full range of motion on parallettes. Here are some freestanding, weighted, paused, and regular.

Lower back pain or stiffness? Try some side bends! You can do these standing, on an incline, or seated. This 1-leg variation also adds an adductor strength component in the lengthened position. I’ve been including a couple sets per side after heavy squats, and it has generally helped minimize any sciatic or femoral nerve issues.

Had to share these awesome recent member PR videos! Jessica hit 25 lbs for 3 reps on both Pistol Squats and Weighted Chin-ups, and Ben built up to 315 lbs for 2 reps on the Deadlift. Fritz also got 4 reps at 255 lbs on Back Squat, as well as a solid set of DB Bench Presses. Great work everyone!

Kneeling Leg Extensions, or Reverse Nordics, are a great lower body exercise that stretches your quads and hip flexors. Start by using a band to assist you in getting lower, then gradually progress by adding reps and using less assistance. Focus on maintaining your posterior pelvic tilt if you can!

Elevated Planche Lean Rolls are a great straight-arm strength exercise to prepare your shoulders and core for more advanced planche drills down the road. You can start doing these on the floor with a slider, then gradually progress to a roller on a box. The seat of a rowing machine works pretty well for these too!