Kuringai Physical Culture in Hornsby, New South Wales | Sport & recreation

Kuringai Physical Culture

Locality: Hornsby, New South Wales

Phone: +61 416 365 161

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 Learning to string together some submissions with coach Murilo. While I don't teach jiu jitsu as part of the Kuringai Physical Culture syllabus, it does influence my teaching and all the partner exercises and drills we do, from movement games to partner stretching. This helps us to develop a fuller repertoire of human interaction. Another string to our bow!

24.01.2022 BEFORE & AFTER (and immediately after!) Some thoughts on finishing Mass Made Simple: EATING: I can grow! I added 5kg in the last 6 weeks, but I need 4 large meals a day. Also the days I didn't eat until I felt sick were the days my weight went down. It's an uncomfortable amount of food. VOLUME: Upper body volume on this program was less than my recent training, lower body volume was significantly higher - this is where I saw the most growth. HIGH REP SQUATS: Unpleasant and ...effective are both obvious. Less obvious is they're great for knee health! My knees had been feeling a bit beat up from heavy squats, but are feeling great at the end of this program! Will likely keep them in from time to time to keep my knees healthy and strong for jiu jitsu. What's next? Maintain my new bodyweight for the next 6 weeks, then let myself lean out again. Also will be doing maximal strength and power work to learn to use all this new muscle! It's been a challenging but rewarding experience, and I wish the best of luck to anyone attempting it! See more

24.01.2022 Aftermath of 50 squats

23.01.2022 Nadine busting out chins in class today!

22.01.2022 KURINGAI PHYSICAL CULTURE: Strength, Mobility and movement classes Sundays at 8am, Turramurra Oval. Come join us and build useable flexibility and a solid foundation of general strength, using methods inspired by the no-nonsense physical culture of days gone by. We use a variety of exercises and tools to get the best results, including kettlebell swings, deadlifts, and goblet squats for the lower body, combined with bodyweight and gymnastic strength exercises to develop the u...pper body and work towards skills like muscle-ups and levers. We are very excited to build a community where we can train, inspire and grow together and share our own unique strengths and talents. When: Sundays 8-9am Where: Turramurra Memorial Oval How much : $20 introductory rate See more

22.01.2022 It's been a rough month for the old noggin with a black eye from jiu jitsu and punctured lip from Thai boxing. But as Tyler Durden says "If you wanna make an omelette, you gotta break some eggs!"

20.01.2022 Congratulations Nadine on getting her side splits!!! Lots of hard work has paid off!

20.01.2022 Playing around with a combination of diagonal stretch and shoulder dislocate. Pretty epic stretch for the whole front line! Really gets into the lower abs for me. Give it a try and let me now what you think!

19.01.2022 Just a tribute to one of my heroes. #idoportal

16.01.2022 Try this lunge variant as a glute activation drill and hip flexor stretch. Pressing the back heel into the wall allows a strong glute contraction pushing you deeper into the stretch!! Check out Emmet Louis's video below for more ways to use this long lunge position: https://youtu.be/_pykNV65JEQ

14.01.2022 Working on my elbow-to-toe. The photo highlighted that my leg wasnt quite straight, so room for improvement! Have you worked on your mobility today?

14.01.2022 So it appears everyone who came out to train with me today decided to coordinate outfits #squadgoals

13.01.2022 MERRY CHRISTMAS!! Yesterday marked the last class of the year and I just wanted to say a big thankyou to everyone who has come down to show their support throughout the year!! Starting Kuringai Physical Culture this year has been incredibly rewarding, challenging, and a heck of a lot of fun and Im looking forward to seeing what we can achieve together in the new year! So enjoy the silly season, savour the delicious food and precious moments with your loved ones and I shall see you all bright and early next year!

12.01.2022 Sunday morning pancakes!!

11.01.2022 There are many effective training modalities out there. Currently I am focussing on barbell training for strength and size, whilst reading Supertraining in preparation for my next phase for speed and power. The book knowledge is useful to a point, but the practical experience is what I find most useful and potent in developing myself and my students!

11.01.2022 New addition to the gym

10.01.2022 OPENING THE SHOULDERS Heres a nice exercise Ive been playing with for opening the shoulders for overhead positions. I alternate between a closing contraction (pushing the stick into the wall) for about 8 seconds, then an opening contraction (pulling the stick away from the wall) for 8 seconds, repeating two more times to get deeper into the stretch. Then repeat on the other side. Remember to keep the ribs down, and dont let the head dip forward as you do pull the stick back!

09.01.2022 BEFORE: 6 weeks ago I embarked on a Mass Made Simple program to put on some weight. Today I achieved a long time goal of 80kg body weight! Wednesday marks the last (brutal) workout of the program, after which I shall post an "after" pic as well as some lessons learned about putting on muscle. Can't wait to share my results with you!

09.01.2022 -TFL release for side splits- Many people experience pinching in the outside of the hip when working side splits. Try releasing the TFL with a ball (or even better a partners elbow!) before doing your side splits work. This was my deepest side split yet - calf touchdown!- after some strong TFL release. Give it a try and let me know if your side splits improve!!

09.01.2022 SPEED KILLS Did you ever see chin-ups as fast as these? Nearly gave myself bicep rhabdo doing these Ease into the explosive stuff folks!!

09.01.2022 NEW GOAL 2018 Helping my student Bek work towards her first chin-up. We didn’t quite get there today, but with patience and persistence I know we’ll get there

08.01.2022 I could always throw and catch with the best of them, but foot-eye coordination has never been my forte. Time to change that!! And you can bet if I'm working on it, we'll all be working on it in class too!!

08.01.2022 Hey yall!! New stretch class starts this Monday! Theres still few spots available so its not too late to sign up. Hit me up if youre keen to get your stretch on!!

07.01.2022 JUMP AROUND! Dave, Nadine and I working on our vertical jump. Here were using Joel Jamiesons Alactic Power Intervals: 10 seconds max effort jumps with 2-5 minutes rest done for 5 rounds. Intense, but fun (and entertaining for the neighbours)

07.01.2022 NEW GOAL 2018 Helping my student Bek work towards her first chin-up. We didnt quite get there today, but with patience and persistence I know well get there

07.01.2022 Some action shots from Fred's brutal leg circuit!

07.01.2022 Speed chins, push-ups and jumps - Time to teach my new muscle mass to express power! There is a large spectrum of strength qualities to be trained, let's leave no stone unturned! Bonus elbow to toe stretch at the end

05.01.2022 CLASSES BACK ON!! I hope everyone has had a relaxing Christmas and New Year, and I dont know about you but Im eager to get back into the swing of things! Classes start this week, with Strength & Mobility on Sunday at 8am, and Stretch Class from 6pm on Monday. So dust off the cobwebs and lets get stuck in!

05.01.2022 FORWARD BEND Bek demonstrating her new and improved forward bend after some strong calf, piriformis, and hamstring stretches. Join us on Monday nights and get flexy!

04.01.2022 Seriously abducted.

04.01.2022 STICK GAMES So much fun to be had with some trusty dowels!! Today we worked on hand-eye coordination and reaction speed with this stick balancing challenge. Nadine gave it her best

04.01.2022 CUP BUDDIES: Nadine and I had some cupping and massage as part of our recovery week. Feeling great and looking like supple leopards!

04.01.2022 I'm incorporating some speed and power training into my own workouts at the moment, so you can bet we'll be doing similar stuff in class soon! Getting my research on in preparation. I'll share some footage from my workout later today!

04.01.2022 Earned a second stripe on my blue belt! Thanks to my professor, coaches and training partners for all their help and support. We have a great community here at Gracie Barra Hornsby! Ossu

03.01.2022 HIP FLEXOR STRETCH Stretching the hip flexors is key to improving ones posture (and has many other benefits!) hence we spend a lot of time and use a lot of partners to get the most out of this stretch! There are spaces available on Monday nights stretch class in Hornsby for anyone interested in learning to stretch these key structures. PM me for details!

03.01.2022 Partner workout - when you need a little motivation to get those reps in!

02.01.2022 CHIN-UPS Some of my students are getting close to their first chin-up, an impressive goal to achieve! But from there we will keep progressing our goals, working towards muscle ups and one arm work! Heres me working some assisted one arm chins, but unfortunate my after-chin-up-dance routine was cut short

01.01.2022 New stretch class! Starting 23rd October I will be running a small stretch class in Hornsby. The class will be limited to 4 students to allow individual attention and also use of the more potent multiple partner stretches! It will run for 8 weeks, every Monday from 6-7pm. Please get in touch for more details!

01.01.2022 My good friend Michael White has written a fantastic article on his experience of Physical Alchemy and the Alchemical stretch classes we participate in. Michael and I started studying with Dave at the same time so his journey somewhat parallels mine - I in fact get an honourable mention So if youve ever asked me whats with all the stretching? Or is it like yoga? Or even Who the hell is Dave? then read on, friend. The answers lie within*...