A quick reminder to lock in on the things that make the biggest difference in achieving your fitness goals. 🔒 @nakedprogram #trainnaked
3 exercises that transformed my shoulder strength, mobility and health. @nakedprogram ✅ 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.
3 exercises that transformed my shoulder strength, mobility and health. @nakedprogram ✅ 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.
3 exercises that transformed my shoulder strength, mobility and health. @nakedprogram ✅ 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.
3 exercises that transformed my shoulder strength, mobility and health. @nakedprogram ✅ 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.
The Bent-Over Y Raise is a great movement to strengthen your upper back and improve posture. ✅Start Position • Stand with feet hip-width apart, a slight bend in the knees. • Hinge at the hips, keeping your back flat and core engaged. • Let your arms hang straight down, holding light dumbbells (or just using bodyweight if you’re new to the movement. ✅The Movement • Squeeze your shoulder blades together down and back to set you scaps in the correct position • With a slight bend in your elbows, raise your arms up into a Y shape. • Raise your arms above your head, pause for 1 second and then slowly lower back down with control. This is the most important part of this movement. ✅Reps & Tips • Aim for 3 sets of 12-15 reps with light weights. • The most important part of this movement is controlling the end range, contracting and controlling at the top of the movement. • Focus on controlled movement rather than heavy weight. • Avoid shrugging your shoulders—keep the tension in your mid and upper back. This move strengthens your lower traps, which help counteract that forward head posture from looking at screens all day. Try adding it to your routine a few times a week, and let me know how it goes!
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Here’s a quick and effective dynamic leg day session from the @nakedprogram 1a. 5×3 Position Clean Pulls Rest 90 Seconds 2a. 4×10 Alternating Sprinter Box Jumps 2b. 4×10 Sliding Hamstring Curls Get a free week in the @nakedprogram through the link in my bio 🔗
As an athlete here are five movements I currently have on repeat for leg day to build strength and power in my hamstrings and glutes. 1️⃣Hex Bar Deadlifts 2️⃣Bulgarian Deadlifts 3️⃣Monster Walks w/ Mini Bands 4️⃣Side Lunge 5️⃣Band Resisted Kettlebell Swings ⚠️Last call. The @nakedprogram community, coaches and myself are locking in starting today, for the next 8 weeks. It’s our annual rock the fall challenge. We are tracking habits, dialing in our nutrition and training 5-6 days a week. Here’s everything you need to know. ⬇️ •We start the 8 week challenge program Oct 6th. •You’ll get eight weeks of daily workouts, mobility, and macros and customized nutrition. All hosted in my @nakedprogram app. •You’ll also get access to my members-only FB group, where you’ll get support from our coaches and meet the most amazing people ever! •At the end of the eight weeks, we will choose 3 winners. The Challenge Prizes are: 1st Place: All Expenses Paid to the 2026 Naked Training Retreat plus round-trip airfare. 2nd & 3rd Place: All Expenses Paid to the 2026 Naked Training Retreat. Just need to get yourself there. Click my link in bio to enroll today.
Get in losers, we’re going training. -Regina George (probably)
New YouTube video up now! Link in bio 🔗
The fight starts now. 🔥 Marko Zaror (@markozaror) brings nonstop action in #AFFINITY. Own it today on Digital, Blu-ray & DVD: bit.ly/AffinityMovie
Make training core fun and effective with this routine from the @nakedprogram 3 Rounds 10 Quadruped Kettlebell Pass Throughs 10 Landmine Barbell Rotations 10 Landmine Sit-ups Rest as needed between rounds Join me and the Naked community in our free 30 day core challenge. We’re committed to staying locked in and building momentum going into the new year. Each day you get a 10 min core routine plus 30 days free in the @nakedprogram. Check out our 10 strength programs, mobility, customized nutrition and yoga routines and get a head start on your 2026 goals. 🔗 Link in bio is waiting for you
Switching it up with some hand-sewn wefts today on @brookeence and needless to say we’re obsessed with this look just as much as the last! 🤩 2 rows of our Premium Pro Weft Extensions in our new shades 7A/10 OM and R7A-70/9 #platformhairsalon #stgeorgehair #stgeorgehairstylist #utahhairextensions #platformhairco
Hot and ready core session fresh out the @nakedprogram ⬇️ 3 Rounds, rest as needed between sets. :30 Hollow Hold 10 Russian Twists each side 10 Reverse V-Up on Sliders 10 Plank Lateral Leg Slides
If you want to boost your bench press power and develop stronger, more explosive upper-body strength, add this superset to your weekly training routine: 🔥 5×3 Speed Bench Press 🔥 5×3 Explosive Pendlay Row ✅ Speed Bench trains you to generate force quickly, improving bar speed and power output. Use ~60% of your 1RM and move the bar explosively. ✅ Explosive Pendlay Rows build upper-back strength and lat engagement, important for strong and stable pressing. Tip: Control the eccentric (lowering) phase, then explode up with max effort. Rest 60-90 seconds between sets.
This is your opportunity to disconnect, train, and explore beautiful southern Utah. May 6-10, 2026 in St. George, Utah we are hosting the Naked Training Retreat. Limited to 25 spots. What you’ll experience: ✅Hosted at the beautiful Holmstead Ranch 25 mins into the mountains from downtown St George’s Utah. ✅All inclusive, private chef prepared meals. ✅Southern Utah Adventures: Hiking our nations most beautiful national parks, boating, horseback riding. ✅Daily Workouts and Yoga. ✅Disconnected from the world build real connections with amazing people. This Retreat Is For You If… ⭐️You love fitness, adventure, and real connection ⭐️You want a break from normal life, without sacrificing movement ⭐️You want an experience you’ll remember that is planned out to a “T”, not just another vacation Click the link in bio to save your spot!
Improve Your Mile Time with This Track Workout If you want to run a faster mile, you need to train at your goal pace with controlled intensity. Try this simple but effective workout: 🏃 4 x 400m at your target mile pace ⏳ Rest 2 minutes between runs ✅ Builds speed endurance – You’ll get comfortable running at your goal pace without burning out. ✅ Improves efficiency – Short, intense intervals train your body to maintain form under fatigue. ✅ Develops mental toughness – Teaches you to push through discomfort and finish strong. If you’re new to track work, start with 3 rounds and build up. Try this once a week for 4 weeks and let me know how your mile time improves!
Here are a couple of coaching cues that will help you get the most out of the Landmine Core Rotation. 1️⃣Keep you hips square as you rotate. Avoid shifting your hips side to side as you perform the movement. 2️⃣Keep the tension and work being done in your trunk/core rather than absorbing it into your glute.
No barbell? No problem. Smoke your legs using only dumbbells 🔥 Straight from the NAH, @nakedprogram at Home Program, this triset will light up your legs and build strength. 1a. 3×5 each leg Three-Way Lunge 1b. 3×15 Dumbbell Front Squat 1c. 3×10 Single-Leg Dumbbell Hip Extension Grab your dumbbells and get to work! Let me know how your legs feel after this one. 🔥
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Alright guys, here’s the game plan. 8 weeks to lock in new habits and to grow physically and mentally. Your Training: 💪 5-6 Days. Upper/Lower/Core and cardio split. Strength progressions for your major lifts, accessory movements and metcons. Can be done in garage gym, functional fitness gym, or commercial gym. DB only program also available. Your Nutrition: 🥩 Prioritize protein. Balance carbs and fat to daily energy expenditure. Hit daily goals. Eat whole foods most of the time, with freedom to eat what you like. Move Often: 🚶♀️ Most of your daily calorie burn happens outside the gym. Hit daily step goal, rucking, evening walks with family. Mindset: 🧠 Daily journaling, and reflection to help you stay focused on your goal, consistent and clear minded. Within weeks, you’ll notice more energy and confidence as you maintain consistency. You’ll feel like the best and strongest version of yourself. My team and I will walk you through every aspect of the training and nutrition. Who’s locking in with me? Link in Bio.
AFFINITY hits video on demand and physical media TOMORROW in North America. This was a passion project of the great and underrated @markozaror that we each ended up putting blood, sweat, and tears into. Hope you all enjoy! #movies #comingsoon #martialarts #actionmovies #markozaror #wellgousa #johnwickchapter4 #fightorflight #thekillersgame #louismandylor #brookeence #brahimchab
