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Scott Ayres

@_scottayres

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Dada to Ivy ❤️
Owner: @midcitystrength
Personal Trainer

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Stop chasing balance. Start loading the glutes.

Bracing into the landmine keeps you stacked, stable, and in the right angle so the front leg actually does the work.

Less wobble. More GAINZ. 🔥🍑

#MIDCITY #TrainSmart #GluteWork #LandmineLunge #midcityfitness by @_scottayres

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188

8 months ago

DEFICIT TRAP BAR RDL.

Should we put it into lower body programming? by @_scottayres

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9 days ago

A Bulgarian split squat is already a great single-leg exercise—but adding a deficit can make it even more effective.

Elevating the front foot creates more room to travel through the bottom of the movement, increasing the range of motion and the stretch through the glute and upper thigh.

The key: lighten the weights and focus on depth. Lower under control, let the front knee travel naturally, and work toward getting the back knee close to the floor while maintaining balance and good position.

Don’t elevate the foot just to call it a deficit—actually use the deficit.

More range. More control. Better stimulus.

#MidCityFitness #BulgarianSplitSquat #StrengthTraining #GluteTraining #LegDay by @_scottayres

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a month ago

FRIED 💀
@revoltfitness_shop taken in MidCity Strength and Fitness by @_scottayres

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a month ago

Too hot outside…had to pivot for entertainment ❤️ by @_scottayres

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a month ago

Stronger every day 💪🏼💪🏼
@morganmbird @rha.peace taken in MidCity Strength and Fitness by @_scottayres

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3 months ago

Getting stronger is the goal. Everything else supports it.

At Mid-City, strength training sits at the center of what we do. 🏋🏻‍♀️

Building muscle 💪
Increasing strength 📈
Improving bone density 🦴
Protecting joints ⚙️
Staying capable for life 🙌

Our conditioning classes like Mayhem matter too 🔥 — but they complement the mission, they don’t replace it.

Train hard. Lift heavy. Move well. Get stronger.

This is My City. taken in MidCity Strength and Fitness by @_scottayres

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3 months ago

Tall guys get extra pads.
All guys get fat grips.

Some lessons are learned the hard way. by @_scottayres

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3 months ago

Think the workouts on our screens just magically appear? 🪄

Every movement is filmed, edited, uploaded, and programmed by our team so you can get a great workout whether you make a coaching window or not.

Coach-led when you can make it.
Guided when you can’t.

Welcome to the future of training at Mid-City.

Props to @kirstenlang1 for the filming assist. 🎥

#MidCityFitness #TulsaFitness #TulsaGym #StrengthTraining #GymTech by @_scottayres

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3 months ago

Most gyms give you equipment and wish you luck.

At Mid-City, every strength workout is programmed, demonstrated, and waiting for you on our screens all day long.

Make a coaching window and you’ll have a coach on the floor helping with technique, loading, and accountability.

Miss the window?

The exact same workout is still there waiting for you.

Walk in.
Pull it up.
Follow the demos.
Get stronger.

No guessing.
No wandering around trying to decide what to do.
No missed workouts because life got busy.

Train on your schedule.

#ThisIsMyCity #TulsaFitness #StrengthTraining #GymMotivation #MidCityFitness by @_scottayres

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3 months ago

The Smith Machine Deficit Reverse Lunge might be one of the most underrated lower-body exercises.

Agree or disagree?

👇

#MidCityFitness #GluteTraining #ThisIsMyCity by @_scottayres

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4 months ago

Reverse lunges aren’t a quad exercise — unless you make them one 👇

Most people stay too upright and turn this into a quad movement.

This setup fixes that.

Using a safety bar + light hand support gives you the stability to actually get into the right position — so balance isn’t the thing holding you back.

Step back and HINGE hard — almost like a single-leg good morning.
That forward “fall” into the front hip is what loads the glute, not staying vertical.

The hand support isn’t there to help the lift — it’s there to eliminate balance as the limiting factor so you can focus on tension and control.

Result:
More depth.
More control.
Way more glute.

Cues:
– Step BACK, not straight down
– Fall into the front hip
– Hinge like a good morning
– Drive through the full foot

If you don’t feel your glutes on reverse lunges, you’re probably too upright.

Save this and try it next leg day. 👊

#reverselunge #glutetraining #legdayworkout #safetybar #movementquality by @_scottayres

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6 months ago