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One of our favorite things at Mid-City is seeing members bring their kids to train alongside them. ❤️

Every time you show up, you’re showing them what it means to care for yourself, work hard, and keep going.

Mother and daughter. Stronger together. A legacy built one workout at a time.

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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

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Labor Day plans: handled. 🇺🇸💪

Join us Monday at 9:00 AM for a special MAYHEM HIIT workout—then stick around because the gym will remain open until noon.

Come ready to work. We’ll bring the MAYHEM. 🔥

📍 Mid-City Fitness
⏰ Monday | 9:00 AM
🏋️ Gym open until noon

#MidCityFitness #MayhemHIIT #LaborDayWorkout #TulsaFitness #ThisIsMyCity

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Stronger every day 💪🏼💪🏼
@morganmbird @rha.peace

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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.

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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

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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

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You don’t need more motivation.

You need the right environment.

This was our Mayhem class this morning.

Energy.
Accountability.
Results.

📍 Tulsa, OK
DM us “MAYHEM” to try a class.

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New space. Same energy. Bigger future.

We’re still building this place out, laying flooring, finishing projects, and putting the final touches on what MIDCITY will become.

But one thing is already crystal clear: the people make the place.

The energy in our Mayhem classes has been incredible, the effort has been unmatched, and the excitement for what’s ahead is contagious.

We’re grateful for everyone who’s been willing to train through the dust, the construction, and the growing pains. This is just the beginning.

Thank you for being part of building something special.

💪 More equipment.
💪 More improvements.
💪 More opportunities.
💪 Same amazing community.

#MidCityFitness #Mayhem #TulsaFitness #StrengthTraining #StopGuessingStartTraining

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She’s getting induced tonight.

And she’s still showing up.

Not to push limits—
but to move, breathe, and stay connected to her body.

This is what training during pregnancy should look like:
✔️ Controlled
✔️ Supported
✔️ Intentional

This isn’t about overdoing it —
it’s about preparing her body for what’s next.

Alright… now go have that baby 💪❤️

#PrenatalFitness #StrongMom #MidcityTraining #StrengthTraining #pregnancyfitness

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Coaches coaching coaches. 💪🏼😎

Great coaching doesn’t stop when the session ends — we stay students of the craft.

Dialing in the details with Allicia on the RDL:
✔️ Butt shoots back (own the hinge)
✔️ Neutral spine
✔️ Chin tucked
✔️ Bar drags the front of the legs

Because form matters.
Because our clients deserve precision.
Because we believe great coaches never stop learning.

We sharpen each other so we can better serve you.

#MIDCITY #CoachTheCoach #DetailsMatter #StrengthWithPurpose #RDL

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A lot of girls turn everything into a squat… but your glutes deserve better 😌

Here’s how to do it properly:

✨ Start with a hip hinge
– Push your hips back
– Keep your knees soft (not bending forward)
– Chest stays proud, spine neutral

✨ Then transition into your squat
– Now bend through the knees
– Drop your hips straight down
– Keep your weight mid-foot to heels

The hinge loads the glutes.
The squat builds the legs.
Together? Elite combo. 🍑🔥

Save this before your next lower body day & tag your gym bestie.

#glutetraining #hiphinge #squatform #gymgirls #lowerbodyworkout

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