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27.6K
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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
3.05M
55.9K
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2mo 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.
1.85M
19.4K
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2mo 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.
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2mo ago
brookeence
Here are 3 fun and challenging exercises that will transform your core strength, stability and aesthetics Brought to you by the @nakedprogram.
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
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1mo 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
Here are 4 exercises that will challenge your core strength, and improve your shoulder stability. Thank you @nakedprogram
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2mo 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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5mo ago
brookeence
My favorite trend right now. 😂 Shout out to all my friends. I see you 🫶🏽
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.
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1mo 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.
Real change starts from within. It’s not always about big leaps, it’s about staying disciplined to the promises you made to yourself. Doing what you said you’d do, even when it’s uncomfortable. That’s how we build self-confidence. That confidence then shines bright, and becomes the light others can follow. That’s when the ripple effect starts. That’s how we actually start to change the world. Keep showing up for YOU. That’s where the power is. #trainnaked @nakedprogram
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11mo ago
brookeence
Real change starts from within. It’s not always about big leaps, it’s about staying disciplined to the promises you made to yourself. Doing what you said you’d do, even when it’s uncomfortable. That’s how we build self-confidence. That confidence then shines bright, and becomes the light others can follow. That’s when the ripple effect starts. That’s how we actually start to change the world. Keep showing up for YOU. That’s where the power is. #trainnaked @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!
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2w 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!
The 6-12-25 Method will maximize muscle growth and muscular endurance by hitting different rep ranges in one giant set. Complete 3 giant sets. With minimal rest between movements. Rest 2-3 minutes after each giant set. 1️⃣First perform 6 reps of a heavy compound movement. 2️⃣Then you’ll perform 12 reps of a moderate accessory lift. 3️⃣Finish off with 25 reps of a light isolation exercise. This training method recruits more muscle to get the the work done, drives blood flow, and improves muscular endurance. @nakedprogram
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12mo ago
brookeence
The 6-12-25 Method will maximize muscle growth and muscular endurance by hitting different rep ranges in one giant set. Complete 3 giant sets. With minimal rest between movements. Rest 2-3 minutes after each giant set. 1️⃣First perform 6 reps of a heavy compound movement. 2️⃣Then you’ll perform 12 reps of a moderate accessory lift. 3️⃣Finish off with 25 reps of a light isolation exercise. This training method recruits more muscle to get the the work done, drives blood flow, and improves muscular endurance. @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
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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
5 popular fitness trends I regret wasting my time on: The Eat Less, Move More Mentality This gave me poor performance, poor recovery and stagnant results. Fasted Cardio to Burn Fat All it did was zap my energy. I didn’t see better results, just crankier mornings. High Reps + Light Weights for Toning “Toning” = building muscle + dropping body fat. Lifting heavy and following a program with progressive overload will give you the the results your looking for. Chasing Supplements Instead of Habits Supplement are beneficial. But adopting good habits like lifting consistently, eating enough, sleeping, hydrating, recovering are the habits you want to adopt to see the best results. Changing Programs Constantly New app, new program, new split every 3 weeks = plateaus and frustration. I always make the best progress when I stick with a well-designed plan (👀 like @nakedprogram ) Tag a friend that needs to hear this 🫶🏽
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9mo ago
brookeence
5 popular fitness trends I regret wasting my time on: The Eat Less, Move More Mentality This gave me poor performance, poor recovery and stagnant results. Fasted Cardio to Burn Fat All it did was zap my energy. I didn’t see better results, just crankier mornings. High Reps + Light Weights for Toning “Toning” = building muscle + dropping body fat. Lifting heavy and following a program with progressive overload will give you the the results your looking for. Chasing Supplements Instead of Habits Supplement are beneficial. But adopting good habits like lifting consistently, eating enough, sleeping, hydrating, recovering are the habits you want to adopt to see the best results. Changing Programs Constantly New app, new program, new split every 3 weeks = plateaus and frustration. I always make the best progress when I stick with a well-designed plan (👀 like @nakedprogram ) Tag a friend that needs to hear this 🫶🏽
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.
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3mo 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.
6 movements I love that help me maintain strong and healthy shoulders. I love everything about what we’ve built at @nakedprogram, but one thing I want to highlight is the focus on longevity as we build strength through our strength progressions by incorporating movements like these. Throw these into your training 1-2x per week hitting 8-10 reps each. Hit this consistently for 4-6 weeks, and let me know how you feel. I hope you get as much benefit as I do from them.
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9mo ago
brookeence
6 movements I love that help me maintain strong and healthy shoulders. I love everything about what we’ve built at @nakedprogram, but one thing I want to highlight is the focus on longevity as we build strength through our strength progressions by incorporating movements like these. Throw these into your training 1-2x per week hitting 8-10 reps each. Hit this consistently for 4-6 weeks, and let me know how you feel. I hope you get as much benefit as I do from them.
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
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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
This Metcon from @nakedprogram felt like vintage CrossFit. All you need is a barbell and a desire for the Fran cough. 💪 21-15-9 Thrusters (95/75 Lbs) Jump Squats Sumo Deadlift High Pulls
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brookeence
This Metcon from @nakedprogram felt like vintage CrossFit. All you need is a barbell and a desire for the Fran cough. 💪 21-15-9 Thrusters (95/75 Lbs) Jump Squats Sumo Deadlift High Pulls
Got tight hips? Here are 5 movements will help unlock your hips mobility without having to spend extra time stretching. Dynamic movements like these help you build strength and control in deep ranges of motion, teaching your body to access and own those positions. This then gives you better mobility, more strength, and healthier joints 1️⃣ Elevated Kettlebell Sumo Squat 2️⃣ Cossack Squat 3️⃣ Zercher RDLs 4️⃣ Straight-Leg Fire Hydrants 5️⃣ Elevated Frog Glute Bridge And if you’re looking for more targeted mobility work like this, you already know to check out the @nakedprogram. In there we have full body mobility routines and now yoga!
310K
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9mo ago
brookeence
Got tight hips? Here are 5 movements will help unlock your hips mobility without having to spend extra time stretching. Dynamic movements like these help you build strength and control in deep ranges of motion, teaching your body to access and own those positions. This then gives you better mobility, more strength, and healthier joints 1️⃣ Elevated Kettlebell Sumo Squat 2️⃣ Cossack Squat 3️⃣ Zercher RDLs 4️⃣ Straight-Leg Fire Hydrants 5️⃣ Elevated Frog Glute Bridge And if you’re looking for more targeted mobility work like this, you already know to check out the @nakedprogram. In there we have full body mobility routines and now yoga!
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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2mo 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.
30 mins in and out including the warm up. Here’s a simple EMOM that will get your heart rate up and light up your legs from the @nakedprogram 🔥 20 Minute EMOM M1: 20 Dumbbell Snatch (50/35lbs, 10 each arm) M2: 20 Wall Balls (20/14 lbs) M3: 40 Double Unders M4: Rest
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brookeence
30 mins in and out including the warm up. Here’s a simple EMOM that will get your heart rate up and light up your legs from the @nakedprogram 🔥 20 Minute EMOM M1: 20 Dumbbell Snatch (50/35lbs, 10 each arm) M2: 20 Wall Balls (20/14 lbs) M3: 40 Double Unders M4: Rest
Time to clock in. ⏰ Let’s get this work! @nakedprogram
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9mo ago
brookeence
Time to clock in. ⏰ Let’s get this work! @nakedprogram

brookeence (@brookeence) Instagram Stats & Analytics

brookeence (@brookeence) has 1.48M Instagram followers with a 2.34% engagement rate over the past 12 months. Across 170 posts, brookeence received 703K total likes and 27.2M impressions, averaging 4.14K 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 1.48M Instagram followers as of April 2026.
What is brookeence's Instagram engagement rate?+
brookeence's Instagram engagement rate is 2.34% over the last 12 months, based on 170 posts.
How many likes does brookeence get on Instagram?+
brookeence received 703K total likes across 170 posts in the last 12 months, averaging 4.14K likes per post.
How many Instagram impressions does brookeence get?+
brookeence's Instagram content generated 27.2M total impressions over the last 12 months.