It’s the last Monday of the year, LFG!! Try this bicep finisher out on your next upper body day: 1. 15/12/10 Dumbbell Zottsman Curls Rest 90 Seconds 2a. 12/10/8 Alternating Dumbbell Hammer Curl 2b. 12/10/8 Barbell Reverse Curl Rest 2:00
It’s the last Monday of the year, LFG!! Try this bicep finisher out on your next upper body day: 1. 15/12/10 Dumbbell Zottsman Curls Rest 90 Seconds 2a. 12/10/8 Alternating Dumbbell Hammer Curl 2b. 12/10/8 Barbell Reverse Curl Rest 2:00
Are you all-in, or still waiting for the “right time”? 8 weeks of action starts Monday. Your move. Link’s waiting.
Are you all-in, or still waiting for the “right time”? 8 weeks of action starts Monday. Your move. Link’s waiting.
Flex Friday 💪🏽 @nakedprogram #TrainNaked
These 3 movements will fix your shoulders and help you increase strength 💪🔥 ✅ External Rotator Off the Knee ✅ Head-Supported Trap 3 Raise ✅ Powell Raise You don’t need to use heavy weight to get serious benefits here. Start with 2-3 sets of 8-10 reps, adding these into your upper body days as accessory work. Focus on controlling the eccentric portion of each movement for 4 seconds. Healthy shoulders = stronger pressing and fewer injuries. Give these a shot and let me know how they feel! 🔥⬇️ @nakedprogram #TrainNaked #BulletproofShoulders
🍑 These are 5 of my favorite glute building exercises that I think you need to try, straight out of the @nakedprogram ✅ Deficit Curtsy Lunges ✅ Bulgarian Deadlifts ✅ Lateral Monster Walk w/Mini Band ✅ Elevated KB Sumo Deadlift ✅ Elevated Frog Thrusts All of these can be added to your training as accessory or secondary movements to hyper focus on glute development and growth.
The blessing of health & fitness begins with consistency 💪 Stack those daily wins, rep by rep, training session by training session, and watch your health and fitness transform. If your looking make 2025 your healthiest year, start it with the @nakedprogram Annual Sweat Reset 8-Week Transformation Challenge! ✅ Compete for $15,000 in prizes. ✅ 8 weekly mini challenges and community live events. ✅ Access to our incredible community of over 21,000 participants who’ve already reclaimed their fitness and health. ✅ Expert-designed workouts and nutrition guidance to help you crush your goals. Pre-Register before January 1st to get 25% OFF. Let’s make 2025 your year of transformation—together! Pre registration link in bio. #trainnaked
Monday energy….LFG! Wishing you all a great week!💪🏽 #trainnaked @nakedprogram
Registration is now open for my annual Sweat Reset challenge in my @nakedprogram app. Click the link in my bio to get registered! Here is a glute finisher from our community Athlete program 👇 1a. 3×15 Banded Kettlebell Swings 1b. 3×10 Elevated Barbell Glute Bridge 1c. 3×10 Straight Leg Fire Hydrant
Full send, no “ragrets”. 😅 Chipper For Time: • 60 Kick Sits • 50 Dumbbell Cleans • 40 Dumbbell Shoulder-to-Overhead • 30 Dumbbell Box Step-Ups • 20 Reverse Lunge Dumbbell Thrusters • 10 Devil’s Press Pro Tips: • Break the reps into manageable sets. • Choose a challenging weight, but keep your form dialed. • Rest just enough to recover—stay in control and keep moving! #Trainnaked @nakedprogram
Last week, I posted a Q&A in my stories about nutrition, and I saw a lot of questions about carbs specifically. “Im scared to eat carbs, what do i do?” “Are carbs bad for weight loss?” “When should I eat them?” Were a few of the questions I remember. Well, I just want to start off by saying, carbs aren’t the enemy. They’re your body’s best source of sustained energy for training and daily performance. Think of carbs like firewood for your body’s energy: 🔥 Simple carbs = kindling. They burn fast and hot but don’t last long. These include fruits, berries, and honey—great for a quick energy boost, like right before or after a workout. 🔥 Complex carbs = big logs. They burn slower and keep the fire going longer. Think rice, potatoes, beans, and lentils—perfect for sustained energy throughout the day. Carbs are broken down and stored as glycogen in our muscles. If you’re active, and train consistently, the carbs you eat will restore those glycogen stores that were used during your workout. If you’re not very active then the carbs you eat will eventually be stored as fat. So my advice, make sure you are active and follow a plan that provides you with the correct amount of carbs according to your activity level. So, here’s when I eat them: ➡️ Pre-workout or for quick energy? I grab some fruit or honey. ➡️ Long-lasting fuel? I build my meals with rice, potatoes, or beans. I hope this helps you fuel smarter, train harder, and perform better. 💪
Here are two simple but effective fixes you need to try to make huge improvements to your front squat: 🔥 Fix #1: Switch to Zombie Squats If your elbows tend to drop or you struggle to stay upright, for the next four weeks, swap your front squats for Zombie Squats. By forcing you to keep your chest up and core engaged, this variation helps strengthen your posterior chain and dial in strong proper posture. 🔥 Fix #2: Elevate Your Heels Using a wedge or weight plates under your heels can instantly improve squat depth and posture. This small adjustment shifts your center of gravity, making it easier to stay upright while reducing strain on your lower back. Perfect for those with limited ankle mobility!
Use mechanical advantage sets to grow more muscle💥 🏋️♂️ Mechanical Advantage Leg Day 🏋️♀️ 1a. Back Squat – 4×8 @ 75% 1RM Rest 10 Seconds 1b. Box Squats – 4×4 1c. TKEs (Terminal Knee Extensions) – 4×10 per leg (bulletproof your knees) In this tri-set, you’re starting with a demanding compound lift (back squat), transitioning to a mechanically easier movement (box squat), and finishing with TKEs to reinforce strength and stability around the knee.
Nordics will light up your hamstrings like nothing else you’ve tried. RDLs and a few sets on the hamstring curls at the end of your leg day are both great movements, but one of the best secrets to growing hamstrings that give you that athletic look, makes your glutes pop, improves your performance, and prevents injury are Nordics. Here are a couple ways you can do the Nordic Hamstring Curl as a beginner: 🔥 Med Ball Assist – Place a med ball in front of you so when you lower down, your chest hits the ball, shortening the range of motion. Focus on controlled eccentrics, then push yourself back up. 🔥 Banded Assist – Loop a band around a rack and over your shoulders like a backpack. The band will help control the movement as you lower and push back up. 🔥 Slow Eccentrics – Lower yourself as slow as possible until your chest reaches the ground. Use your hands to catch yourself and push back up. (Check the video for demo). Give them a go and let me know how they feel! ⬇️🔥 Check out @nakedprogram for more of my coaching content.
Use wave-loading to progressively overload without burning out. 💪🏽 1a. 2x 8/6/4 Incline Bench Press at 70/75/80% 1b. 6×10 Banded Pull-Aparts (great for shoulder stability & posture) 2a. 8/6/4 Pull Ups AHAP 2b. 3×8 Neutral Grip Dumbbell Bench Press Here’s why you’ll love it: 1️⃣ Increased Neural Drive ⚡ The progressive loading pattern primes the central nervous system, allowing you to recruit more motor units and generate more force with each wave. 2️⃣ Progressive Overload Without Burnout 🏋️♂️ Wave loading allows you to lift heavy without excessive fatigue, making it easier to sustain strength gains over time. 3️⃣ Better Bar Speed & Explosiveness 🚀 By gradually increasing weight and dropping reps, you train your body to move heavier loads with more power, which is key for athletic performance. 4️⃣ Time-Efficient Strength Gains ⏳ This method packs high-intensity work into fewer total sets, maximizing strength in less time.
“I wish I had your motivation…” I hear this a lot, and honestly, motivation isn’t just something that magically shows up. It comes from something deeper, a strong belief. When I was younger, training for the CrossFit Games, you could say a lot of my motivation came from external sources like competition. I wanted to push myself, prove myself, and be the best athlete I could be. Now? My motivation comes from within. I train to be strong, capable, and healthy—not just for the gym, but to make my life better. I want to move well, feel great, and handle anything that is thrown at me. Motivation doesn’t always have to be loud or flashy. Sometimes, it’s just the quiet reminder that you owe it to yourself to show up as the best version of yourself. I hope you all have a great week!
Locked in 🔒 Keep moving forward.
“This is about so much more than just physical appearance. In the last 6 months I have gained better strength, improved endurance, better sleep, balanced hormones, proper hydration, energy through the roof, and regained my self-confidence. I am still the same beautiful person I have always been, just a better version of her.” What if you locked in for the next 6 months? 🔥 Imagine where you’d be if you fully committed—just like Heidi did. With her 1-on-1 coach, she dialed in her nutrition, trained consistently, and followed a plan with progressive overload and the the result was a total transformation! Are you ready to make the changes you’ve been dreaming about? Comment “Coaching” and let’s get to work! 💪🏽
“This is about so much more than just physical appearance. In the last 6 months I have gained better strength, improved endurance, better sleep, balanced hormones, proper hydration, energy through the roof, and regained my self-confidence. I am still the same beautiful person I have always been, just a better version of her.” What if you locked in for the next 6 months? 🔥 Imagine where you’d be if you fully committed—just like Heidi did. With her 1-on-1 coach, she dialed in her nutrition, trained consistently, and followed a plan with progressive overload and the the result was a total transformation! Are you ready to make the changes you’ve been dreaming about? Comment “Coaching” and let’s get to work! 💪🏽
“This is about so much more than just physical appearance. In the last 6 months I have gained better strength, improved endurance, better sleep, balanced hormones, proper hydration, energy through the roof, and regained my self-confidence. I am still the same beautiful person I have always been, just a better version of her.” What if you locked in for the next 6 months? 🔥 Imagine where you’d be if you fully committed—just like Heidi did. With her 1-on-1 coach, she dialed in her nutrition, trained consistently, and followed a plan with progressive overload and the the result was a total transformation! Are you ready to make the changes you’ve been dreaming about? Comment “Coaching” and let’s get to work! 💪🏽
More explosive power, stronger glutes, and better hip extension. 🔥 If you’ve never tried banded kettlebell swings, you’re missing out on a power boost. Adding a band increases resistance at the top, forcing you to explosively fire your hips hips harder and control the movement more on the way down. How to do set it up: 🔹 Loop one end of a resistance band around the handle and anchor the other end to the rack. 🔹 Keep your core tight and hinge at the hips, with little to no movement in the knees. 🔹 Explode up, driving through your glutes while keeping tension in the band. 🔹 Control the descent—don’t let the band yank you down! Benefits: ✅ Builds power & speed for other major lifts. ✅ Strengthens posterior chain (glutes, hamstrings, back) ✅ Improves hip drive & explosiveness Give it a shot and let me know how it feels!
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