Mike Girvan Calisthenics

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17/09/2026

MGYM Cali Endurance Competition - Movement Standards ✅

➡️ Swipe to see the standards for each exercise.

These short videos demonstrate the movement standards expected for our upcoming Cali Endurance Competition on Sunday 1st November 2026 🙌

Mandatory Category Briefings:
Beginners — 9:30am
Intermediate — 10:30am
Advanced — 1:00pm

Our judges will run through the key standards and any final details before your category begins.

Any questions, just drop us a message 👊

We can’t wait for comp day! 🔥

15/09/2026

Shoulder health isn’t just about getting stronger - it’s about moving well, staying mobile and building control through different ranges.

Here are 3 exercises I regularly use to keep my shoulders feeling strong and moving well:

✅ Cuban Rotations – Great for strengthening the rotator cuff and building control through external rotation.

✅ Windmill Rotations – Helps improve thoracic mobility, shoulder movement and control overhead.

✅ Shoulder Extensions – Builds strength and mobility behind the body while improving control through end range.

You don’t need a full “prehab” workout. A few minutes of focused shoulder work added consistently to your warm-ups or training can go a long way - especially if you’re doing calisthenics, lifting or spending hours at a desk.

💾 Save these 3 and add them into your next upper-body warm up.

GOOD DAY AT THE OFFICE! 🔥🥉 georgia.lilley — 3rd Place | Nations Australia Streetlifting | 60–70kg🥇 Justina Deaconos — 1s...
13/09/2026

GOOD DAY AT THE OFFICE! 🔥

🥉 georgia.lilley — 3rd Place | Nations Australia Streetlifting | 60–70kg
🥇 Justina Deaconos — 1st Place | Regionals Endurance | 80kg

Really proud of my girls smashing their competitions today!

Georgia hit PBs across all four lifts, finishing with a huge 215kg total 🔥🇦🇺

And Justina taking 🥇 in her first Regionals competition — making an amazing debut!

For me, I spent the Strength Endurance event on judging duties before jumping into the Power competition to see what I could do. Power hasn’t been my main focus, so I’m pretty happy to come away with the win and some solid numbers! 💪

A successful day all round! 🙌

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