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The Cossack squat will either show off your mobility or expose it real quick. And that’s why I love it. This is one of my go to moves to do… • Bodyweight during warm ups before leg day • Loaded when I want to actually build strength in that deep position If this move feels sketchy, don’t bail on it. Fix it 👇 Here are a couple fixes to get more out of every rep ⬇️ 1️⃣ Go wider than you think Most people stay way too narrow. A wide stance gives your hips room to sink and keeps your torso more upright. 2️⃣ Send your hips back first Think hinge, not just drop. Push the hips back as you descend so your heel stays down and your knee stays happy. This move will pay you back in squats, lunges, and overall leg strength. @nakedprogram
3.10M
57.5K
482
7mo ago
brookeence
The Cossack squat will either show off your mobility or expose it real quick. And that’s why I love it. This is one of my go to moves to do… • Bodyweight during warm ups before leg day • Loaded when I want to actually build strength in that deep position If this move feels sketchy, don’t bail on it. Fix it 👇 Here are a couple fixes to get more out of every rep ⬇️ 1️⃣ Go wider than you think Most people stay way too narrow. A wide stance gives your hips room to sink and keeps your torso more upright. 2️⃣ Send your hips back first Think hinge, not just drop. Push the hips back as you descend so your heel stays down and your knee stays happy. This move will pay you back in squats, lunges, and overall leg strength. @nakedprogram
Want a powerhouse posterior chain and 🍑? Grab a heavy kettlebell. The Kettlebell Swing is a glute building essential because of the extreme stretch shortening Cycle. 1️⃣ The Hike: Loads the glutes under extreme tension. 2️⃣ The Snap: Forces a massive peak contraction at the top. High-velocity, high-tension, and high-reward. Add these to your next leg day.
1.87M
19.6K
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7mo ago
brookeence
Want a powerhouse posterior chain and 🍑? Grab a heavy kettlebell. The Kettlebell Swing is a glute building essential because of the extreme stretch shortening Cycle. 1️⃣ The Hike: Loads the glutes under extreme tension. 2️⃣ The Snap: Forces a massive peak contraction at the top. High-velocity, high-tension, and high-reward. Add these to your next leg day.
Here are 3 fun and challenging exercises that will transform your core strength, stability and aesthetics Brought to you by the @nakedprogram.
1.47M
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7mo ago
brookeence
Here are 3 fun and challenging exercises that will transform your core strength, stability and aesthetics Brought to you by the @nakedprogram.
The gym selfies, the scale, the mirror checks, the competition, the PRs…we love to obsess over them now. I have and still do occasionally 😉 But what we are developing that can’t be seen one day will be the trophy we hold high. A 44-year study followed women who had higher cardiovascular fitness found they were 88% less likely to develop dementia, and delayed onset by nearly a decade compared to women with low fitness. What a blessing it is to know we have this control over our own lives. If you feel stuck, confused, or need a community to be accountable too, come train with us in the @nakedprogram. What we are building is more than just aesthetics, we’re developing bodies that are capable of living life to the fullest!
1.25M
27.9K
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5mo ago
brookeence
The gym selfies, the scale, the mirror checks, the competition, the PRs…we love to obsess over them now. I have and still do occasionally 😉 But what we are developing that can’t be seen one day will be the trophy we hold high. A 44-year study followed women who had higher cardiovascular fitness found they were 88% less likely to develop dementia, and delayed onset by nearly a decade compared to women with low fitness. What a blessing it is to know we have this control over our own lives. If you feel stuck, confused, or need a community to be accountable too, come train with us in the @nakedprogram. What we are building is more than just aesthetics, we’re developing bodies that are capable of living life to the fullest!
Comment “Grow” and I’ll send you my guide that gives you workouts utilizing the 6-12-25 method for every major muscle group. The Poliquin 6-12-25 method is a proven hypertrophy protocol that targets strength, size, and local muscular endurance in one giant set. Here’s how it works: Choose one major muscle group you would like to train. Pick 3 different exercises, perform them back to back to back with minimal rest between each movement. 6 reps heavy – max motor unit recruitment 12 reps moderate – mechanical tension for hypertrophy 25 reps light – metabolic stress and blood flow Minimal rest between movements, full rest after each set. The example is this video is from the @nakedprogram 6 Bent Over Barbell Row 12 Single Arm Dumbbell Row 25 Banded Lat Pull Down
872K
9.20K
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5mo ago
brookeence
Comment “Grow” and I’ll send you my guide that gives you workouts utilizing the 6-12-25 method for every major muscle group. The Poliquin 6-12-25 method is a proven hypertrophy protocol that targets strength, size, and local muscular endurance in one giant set. Here’s how it works: Choose one major muscle group you would like to train. Pick 3 different exercises, perform them back to back to back with minimal rest between each movement. 6 reps heavy – max motor unit recruitment 12 reps moderate – mechanical tension for hypertrophy 25 reps light – metabolic stress and blood flow Minimal rest between movements, full rest after each set. The example is this video is from the @nakedprogram 6 Bent Over Barbell Row 12 Single Arm Dumbbell Row 25 Banded Lat Pull Down
Let’s try something new together! Clean ingredients to help your body perform the way it is supposed to! If you would like to know more click on the link in my bio or shoot me a DM or comment with the word MAKE and I will send you the info! 💕🔥 (make sure your profile is public, so I can message you!)
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17.2K
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4mo ago
brookeence
Let’s try something new together! Clean ingredients to help your body perform the way it is supposed to! If you would like to know more click on the link in my bio or shoot me a DM or comment with the word MAKE and I will send you the info! 💕🔥 (make sure your profile is public, so I can message you!)
More often than not, the answer you’re looking for to hit your fitness goals or any other goal you have in life is to not quit. Keep showing up. 96.69% of the time the answer is not found in a detox, or starving your self or switching between Pilates, weightlifting, endless cardio. It’s deciding to follow a plan for a substantial amount of time and showing up everyday. I have built a team of coaches in the @nakedprogram that help clear out the clutter and guide you within a program and system that has proven to work if you show up. If you have felt lost and are looking for someone to help guide you, comment “coaching” and I’ll send you more info.
699K
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3mo ago
brookeence
More often than not, the answer you’re looking for to hit your fitness goals or any other goal you have in life is to not quit. Keep showing up. 96.69% of the time the answer is not found in a detox, or starving your self or switching between Pilates, weightlifting, endless cardio. It’s deciding to follow a plan for a substantial amount of time and showing up everyday. I have built a team of coaches in the @nakedprogram that help clear out the clutter and guide you within a program and system that has proven to work if you show up. If you have felt lost and are looking for someone to help guide you, comment “coaching” and I’ll send you more info.
What are we actually training for in the @nakedprogram? Simple. Look good. Move well. Perform better in real life. This movement checks all three. The Bat Wing Row variation completely changed how my shoulders look and feel. Better posture. Stronger upper back. Healthier shoulders. It built the rear delts, fixed up imbalances, and carries over to everything I do in training and daily life. Here’s how to do it: 1. Pull your shoulders back and down 2. Hit a controlled DB row 3. Extend one arm out laterally 4. Pause for 1 second 5. Return to neutral and switch sides Slow it down and own every position.
634K
7.88K
139
5mo ago
brookeence
What are we actually training for in the @nakedprogram? Simple. Look good. Move well. Perform better in real life. This movement checks all three. The Bat Wing Row variation completely changed how my shoulders look and feel. Better posture. Stronger upper back. Healthier shoulders. It built the rear delts, fixed up imbalances, and carries over to everything I do in training and daily life. Here’s how to do it: 1. Pull your shoulders back and down 2. Hit a controlled DB row 3. Extend one arm out laterally 4. Pause for 1 second 5. Return to neutral and switch sides Slow it down and own every position.
My imagination can run wild sometimes 😏
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12.6K
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2mo ago
brookeence
My imagination can run wild sometimes 😏
Lower body strength day from the Summer Showdown @nakedprogram 3x3 Clean Pull 8/5/3/3/3 Front Squat 3x8 Sliding Reverse Lunge 3x8 Single Leg Barbell RDLs 3x20 Seated Calf Raise
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2mo ago
brookeence
Lower body strength day from the Summer Showdown @nakedprogram 3x3 Clean Pull 8/5/3/3/3 Front Squat 3x8 Sliding Reverse Lunge 3x8 Single Leg Barbell RDLs 3x20 Seated Calf Raise
Here are 4 exercises that will challenge your core strength, and improve your shoulder stability. Thank you @nakedprogram
589K
9.68K
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7mo ago
brookeence
Here are 4 exercises that will challenge your core strength, and improve your shoulder stability. Thank you @nakedprogram
My favorite trend right now. 😂 Shout out to all my friends. I see you 🫶🏽
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10mo ago
brookeence
My favorite trend right now. 😂 Shout out to all my friends. I see you 🫶🏽
Lets go girls 👏🏼 @nakedprogram
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20.8K
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2mo ago
brookeence
Lets go girls 👏🏼 @nakedprogram
This one is for those looking to grow a dump truck 🛻. Finish off your leg day with this glute finisher from the @nakedprogram Treat this as one big superset: 🍑 Elevated Barbell Sumo Glute Bridge - 3x12 🍑 Kettlebell Band Pull Through - 3x12 🍑 Straight Leg Fire Hydrant - 3x12 🍑 Band Resisted Kettlebell Swings - 3x20 Rest 2-3 mins between sets
422K
7.10K
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7mo ago
brookeence
This one is for those looking to grow a dump truck 🛻. Finish off your leg day with this glute finisher from the @nakedprogram Treat this as one big superset: 🍑 Elevated Barbell Sumo Glute Bridge - 3x12 🍑 Kettlebell Band Pull Through - 3x12 🍑 Straight Leg Fire Hydrant - 3x12 🍑 Band Resisted Kettlebell Swings - 3x20 Rest 2-3 mins between sets
Follow this 3 step progression to build the strength to get strong together your first toes to bar. Get more coaching and strength progressions like this inside the @nakedprogram. I just launched my 8 week Sweat Reset Challenge and to the top winner we’re giving away $5,000 cash, plus a spot in my upcoming fitness retreat this spring. Check the link in bio for the details In it you’ll get: 💪8 weeks of progressive overload training 🍎 Nutrition guidance tailored for your goals 🧘‍♂️ Mobility routines to keep your body feeling healthy 🤝 An uplifting and supportive community Plus, you get access to $300+ worth of guides — recipes, flexible dieting, muscle building, and a fast food guide when you need something quick to stay on track.
408K
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8mo ago
brookeence
Follow this 3 step progression to build the strength to get strong together your first toes to bar. Get more coaching and strength progressions like this inside the @nakedprogram. I just launched my 8 week Sweat Reset Challenge and to the top winner we’re giving away $5,000 cash, plus a spot in my upcoming fitness retreat this spring. Check the link in bio for the details In it you’ll get: 💪8 weeks of progressive overload training 🍎 Nutrition guidance tailored for your goals 🧘‍♂️ Mobility routines to keep your body feeling healthy 🤝 An uplifting and supportive community Plus, you get access to $300+ worth of guides — recipes, flexible dieting, muscle building, and a fast food guide when you need something quick to stay on track.
Here’s an awesome back and shoulder workout focused on building strength, and structural balance from the @nakedprogram 1a. 3x8 Tempo Strict Neutral Grip Pull Up. Tempo 3010 1b. 3x8 Tempo Key Lock Press. Tempo 3010 Rest 2 mins between sets 2a. 3x8 Cuban Press 2b. 3x8 Alternating KB Overhead Press Rest 2 mins between sets 3a. 3x12 Wide DB Row 3b. 3x8 Chest Supported Y-Raise w/ Pause at Top Rest 2 mins between sets
380K
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6mo ago
brookeence
Here’s an awesome back and shoulder workout focused on building strength, and structural balance from the @nakedprogram 1a. 3x8 Tempo Strict Neutral Grip Pull Up. Tempo 3010 1b. 3x8 Tempo Key Lock Press. Tempo 3010 Rest 2 mins between sets 2a. 3x8 Cuban Press 2b. 3x8 Alternating KB Overhead Press Rest 2 mins between sets 3a. 3x12 Wide DB Row 3b. 3x8 Chest Supported Y-Raise w/ Pause at Top Rest 2 mins between sets
If you only have 45 mins to get in and out of the gym this is a perfect workout for you. It’s time efficient and brutally effective from the @nakedprogram Workout details ⬇️ Part 1 4 Rounds 5 Power Snatches (60% of your max) 300m Row Rest 2:00 Rest 3:00 between Part 1 and Part 2 Part 2 4 Rounds 10 Deadlifts (50% of your max) 60 yard Shuttle Run. Rest 2:00 Rest 3:00 between Part 2 and Part 3 Part 3 3 Rounds 10 Toes to bar 10 Slam Balls 30m Suitcase Carry 30m Waiter Carry Scale up or down as needed to keep the intensity high throughout your working intervals.
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2mo ago
brookeence
If you only have 45 mins to get in and out of the gym this is a perfect workout for you. It’s time efficient and brutally effective from the @nakedprogram Workout details ⬇️ Part 1 4 Rounds 5 Power Snatches (60% of your max) 300m Row Rest 2:00 Rest 3:00 between Part 1 and Part 2 Part 2 4 Rounds 10 Deadlifts (50% of your max) 60 yard Shuttle Run. Rest 2:00 Rest 3:00 between Part 2 and Part 3 Part 3 3 Rounds 10 Toes to bar 10 Slam Balls 30m Suitcase Carry 30m Waiter Carry Scale up or down as needed to keep the intensity high throughout your working intervals.
Very very thankful for @tpc_performance_llc and @grandprecisionammunition for putting together an incredible experience for this years @nakedprogram Retreat ! And big thank you to my dear friend @emomphoto for always capturing the action. 📸 🫶
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3mo ago
brookeence
Very very thankful for @tpc_performance_llc and @grandprecisionammunition for putting together an incredible experience for this years @nakedprogram Retreat ! And big thank you to my dear friend @emomphoto for always capturing the action. 📸 🫶
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.
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6mo ago
brookeence
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.
Tag me if you try any of these 😜
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4d ago
brookeence
Tag me if you try any of these 😜

brookeence (@brookeence) Instagram Stats & Analytics

brookeence (@brookeence) has 1.45M Instagram followers with a 2.16% engagement rate over the past 12 months. Across 165 posts, brookeence received 672K total likes and 27.9M impressions, averaging 4.07K likes per post. This page tracks brookeence's performance metrics, top content, and engagement trends — updated daily.

brookeence (@brookeence) Instagram Analytics FAQ

How many Instagram followers does brookeence have?+
brookeence (@brookeence) has 1.45M Instagram followers as of September 2026.
What is brookeence's Instagram engagement rate?+
brookeence's Instagram engagement rate is 2.16% over the last 12 months, based on 165 posts.
How many likes does brookeence get on Instagram?+
brookeence received 672K total likes across 165 posts in the last 12 months, averaging 4.07K likes per post.
How many Instagram impressions does brookeence get?+
brookeence's Instagram content generated 27.9M total impressions over the last 12 months.