Nick Falke

⬇️ IMPORTANT DETAILS BELOW ⬇️ . I suffered from horrible lower back pain for many years. This was due to my poor spine alignment caused by my anterior pelvic tilt. In order to align my spine properly I had to train my abductors (mainly my glute medius). After several month my lowe back pain faded and my spine because more neutral. This had the added benefit of making my physique look a lot better. . If you are suffering from this, apply for my personal fitness coaching program today, and I can help you get in great shape while addressing issues such as this one .

⬇️ IMPORTANT DETAILS ⬇️ . I promise you I am NOT saying that diet is useless. diet is extremely important when it comes to developing lean abs (just like every other muscle), but, you cannot neglect working your abs directly and expect them to be popping when your lean. If you train them with weight and progressive overload they will become stronger, blockier, and even show when you have moderate bf%. . Training your abs is essential, just like diet. . I will hold you accountable and create custom programs to get you in amazing shape this year. Just apply for my online fitness coaching today! Talk to you soon 💪

⬇️ IMPORTANT DETAILS ⬇️ . 1. Reverse curls 3x12 - great for all those tiny forearm muscles that really pop when they are well developed. Add in a wrist curl at the top for extra flexion 2. Hammer curls 3x8 - amazing for your brachioradialis, your biggest forearm muscle. This will make the biggest difference the quickest in your forearm development. 3. Plate pinch curls 3x12 - be careful here. Don’t drop them on your toes! These are a super fun challenge for the forearms. . No toes were harmed in the making of this video

⬇️ IMPORTANT DETAILS BELOW ⬇️ . Your abs are made up of four muscles: 1. Rectus abdominis (your 6 pack) 2. Transverse abdominis (under your 6 pack) 3. External obliques 4. Internal obliques . You need to focus on training all of these directly (with the exception of the transverse abdominis) to build a well rounded and functional core. Follow the video to do just that. . And to get abs by summer you also need the right diet to match your lifestyle and goals. Apply now for my online fitness coaching and I will personally work with you to do just that!

⬇️ DETAILS BELOW ⬇️ . Love doing this circuit as a finisher to my pull workouts and/or arm workouts! Try it out for yourself. Also, when I say failure, I mean failure! Push past the point where your mind says stop and grind out a few more reps. You can do it 🔥 . And for quicker progress towards your fitness goals apply for my online fitness coaching program today!

⬇️ IMPORTANT DETAILS BELOW ⬇️ . Your shoulders roll forward due to your tight chest and weak rear delts. To correct this you must train your rear delts and stretch your chest. Follow the video 2-3 times per week and you slowly see progress. Stick to it, it is worth it! . And for help achieving your dream physique apply for my online fitness coaching program today!

Not tomorrow, now!

Apply online today for my online fitness coaching program 💪

⬇️ IMPORTANT READ BELOW ⬇️ . Your glutes are comprised of 3 main muscles - the glute Maximus, minimus, and medius. To target these you need hip extension exercises and abduction exercises. This workout is comprised of both so you can grow your dumper from home. . And to actually achieve your dream physique this year, apply for my online fitness coaching program today 🔥

⬇️ IMPORTANT DETAILS BELOW ⬇️ . This paired with a diet conducive to muscle growth and fat loss will be your best bet towards getting amazing arms for summer. . Every day I work with my online clients to help them lose body fat while building muscle. Check out my website for some transformations and apply for my coaching today if you are ready to get in amazing shape this year!

Glute workout 😤

⬇️ IMPORTANT DETAILS BELOW ⬇️ . Being able to do a deep squat is extremely important for many reasons. Many daily living tasks are difficult without this motion. You may also develop imbalances that can lead to chronic pain due to hip and/or ankle tightness. . To combat this it’s important to stretch! By using both hip flexion and ankle dorsiflexion stretches you can do just that. Start with these today . Also…. Ankle is healed up (mostly) and I’m back to living life :) this video was partially inspired by my inability to squat while recovering from my ankle fracture! Glad this came back quickly

⬇️ IMPORTANT DETAILS ⬇️ . Your shoulder has three main muscles : anterior deltoid, medial deltoid, and rear deltoid. These three play important roles in shoulder flexion, extension, and abduction. Add these three exercises to your routine to ensure you are appropriately targeting all deltoid muscles. . Online fitness coaching available now, apply online today.

⬇️ IMPORTANT DETAILS ⬇️ . Diet is also very very important! You need both a solid workout program and consistent diet to achieve the six pack abs you are looking for. But often people overlook abs training and think it’s only about the nutrition. . Do both and you will achieve the abs you dream of!