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64.7K
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2.84K
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FOLLOW @DUNCANLUKAS FOR DAILY WORKOUTS AND TIPS! ✳️ seated cable flys *4 sets x 20/20/15/15 ✳️ smith incline bench w/rest pause *4 sets x 12/10/8/6 ✳️ 1 arm plate loaded incline press *3 sets x 10/10/10 ✳️ pec deck flys *3 sets x 15/15/15 ✳️ 1 arm cable later raises *3 sets x 15 each ✳️ machine pressed superset wide grip upright rows *3 sets x 10/10/10 ✳️ standing rear cable flys *3 sets x 15/15/15 👇 DISCOUNT CODES 👇 LBD20 @redcon1 LBD40 @flexpromeals LBD20 @aminoasylum
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11mo ago
duncanlukas
FOLLOW @DUNCANLUKAS FOR DAILY WORKOUTS AND TIPS! ✳️ seated cable flys *4 sets x 20/20/15/15 ✳️ smith incline bench w/rest pause *4 sets x 12/10/8/6 ✳️ 1 arm plate loaded incline press *3 sets x 10/10/10 ✳️ pec deck flys *3 sets x 15/15/15 ✳️ 1 arm cable later raises *3 sets x 15 each ✳️ machine pressed superset wide grip upright rows *3 sets x 10/10/10 ✳️ standing rear cable flys *3 sets x 15/15/15 👇 DISCOUNT CODES 👇 LBD20 @redcon1 LBD40 @flexpromeals LBD20 @aminoasylum
✅RIGHT vs ❌WRONG 👉 Pull-ups Wrong: ❌ Jerking your body up ❌ Kipping / using momentum ❌ Chin reaching over, but no control ❌ Half reps, no full stretch ❌ Shoulders shrugged up Right: ✅ Controlled pull every rep ✅ Drive elbows down (not just chin up) ✅ Full stretch at the bottom ✅ Chest to bar, not just chin ✅ Shoulders down and back Fix this and your back will grow way faster. For diet and workout plans, go to LukasDuncan.com or click the link in my bio @duncanlukas
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2w ago
duncanlukas
✅RIGHT vs ❌WRONG 👉 Pull-ups Wrong: ❌ Jerking your body up ❌ Kipping / using momentum ❌ Chin reaching over, but no control ❌ Half reps, no full stretch ❌ Shoulders shrugged up Right: ✅ Controlled pull every rep ✅ Drive elbows down (not just chin up) ✅ Full stretch at the bottom ✅ Chest to bar, not just chin ✅ Shoulders down and back Fix this and your back will grow way faster. For diet and workout plans, go to LukasDuncan.com or click the link in my bio @duncanlukas
@duncanlukas 8 weeks out of @npcsouthernstates chest /delts.. follow his comeback to the stage @duncanlukas … Here’s the workout… 🔥 seated cable flys *4 x 20-20-20-20 🔥 plate loaded press machine *4 sets x 15/12/10/8 🔥 slight incline bench smith *3 x 10/10/10 🔥machine dips targeting chest *3 sets x 12-12-12 🔥GIANT SET FOR DELTS… 4 rounds , 12 reps each * standing rear cable flys * single arm cable laterals * Cable wide grip upright rows 🔥 shrug machine variation *3 x 12-12–12 🔥 standing calf *4 x 12-12-12-12 Follow @duncanlukas for daily tips🏆 Follow @duncanlukas for daily tips🏆 Follow @duncanlukas for daily tips🏆
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duncanlukas
@duncanlukas 8 weeks out of @npcsouthernstates chest /delts.. follow his comeback to the stage @duncanlukas … Here’s the workout… 🔥 seated cable flys *4 x 20-20-20-20 🔥 plate loaded press machine *4 sets x 15/12/10/8 🔥 slight incline bench smith *3 x 10/10/10 🔥machine dips targeting chest *3 sets x 12-12-12 🔥GIANT SET FOR DELTS… 4 rounds , 12 reps each * standing rear cable flys * single arm cable laterals * Cable wide grip upright rows 🔥 shrug machine variation *3 x 12-12–12 🔥 standing calf *4 x 12-12-12-12 Follow @duncanlukas for daily tips🏆 Follow @duncanlukas for daily tips🏆 Follow @duncanlukas for daily tips🏆
🏆OG ONLINE COACH @duncanlukas banging out chest/delts!! Follow his page for the most REAL TIPS on @instagram Follow👉 @duncanlukas Follow👉 @duncanlukas Follow👉 @duncanlukas
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11mo ago
duncanlukas
🏆OG ONLINE COACH @duncanlukas banging out chest/delts!! Follow his page for the most REAL TIPS on @instagram Follow👉 @duncanlukas Follow👉 @duncanlukas Follow👉 @duncanlukas
Follow @duncanlukas as he makes his 11 year comeback to the stage following a devastating knee injury. Highly recommend👉 @duncanlukas Highly recommend👉 @duncanlukas Highly recommend👉 @duncanlukas @miamiirongym @npcsouthernstates
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10mo ago
duncanlukas
Follow @duncanlukas as he makes his 11 year comeback to the stage following a devastating knee injury. Highly recommend👉 @duncanlukas Highly recommend👉 @duncanlukas Highly recommend👉 @duncanlukas @miamiirongym @npcsouthernstates
Love hammer curls for bicep and forearm overall thickness Logging my lifts and tracking my progress with @betterbodiescoaching Visit LukasDuncan.com
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750
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1w ago
duncanlukas
Love hammer curls for bicep and forearm overall thickness Logging my lifts and tracking my progress with @betterbodiescoaching Visit LukasDuncan.com
Comment “MUSCLE” for my Free muscle building guide @betterbodiescoaching
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duncanlukas
Comment “MUSCLE” for my Free muscle building guide @betterbodiescoaching
Most people set their incline bench way too high. If your bench looks almost upright… it’s not an incline press anymore…it’s basically a shoulder press. Here’s how to set it properly 👇 ✅ Set the bench to about 45° or slightly lower (Usually 1 notch lower than most people use.) Why? • Lower incline = more upper chest • Higher incline = more front delts • Too steep = shoulders take over You should feel: – Upper chest driving the press – Minimal shoulder strain – Dumbbells traveling slightly back toward your upper chest, not straight up over your face Quick setup cues: • Bench around 30–45° (lean toward the lower side) • Feet planted • Slight arch • Shoulder blades pulled down and back If you’re feeling this mostly in your shoulders, your bench is probably too high. If you want your program structured correctly: exercises, setup, and execution dialed in: that’s exactly what my app does. LINK IN BIO @duncanlukas or type in your browser LukasDuncan.com
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1mo ago
duncanlukas
Most people set their incline bench way too high. If your bench looks almost upright… it’s not an incline press anymore…it’s basically a shoulder press. Here’s how to set it properly 👇 ✅ Set the bench to about 45° or slightly lower (Usually 1 notch lower than most people use.) Why? • Lower incline = more upper chest • Higher incline = more front delts • Too steep = shoulders take over You should feel: – Upper chest driving the press – Minimal shoulder strain – Dumbbells traveling slightly back toward your upper chest, not straight up over your face Quick setup cues: • Bench around 30–45° (lean toward the lower side) • Feet planted • Slight arch • Shoulder blades pulled down and back If you’re feeling this mostly in your shoulders, your bench is probably too high. If you want your program structured correctly: exercises, setup, and execution dialed in: that’s exactly what my app does. LINK IN BIO @duncanlukas or type in your browser LukasDuncan.com
TOUCH UP training is a great intensity technique you can apply to bring up weak body parts.. Every day, you would train that weak body parts but only with one exercise for 3-4 sets. Let’s take shoulders as an example. You would have your normal shoulder day AND at the end of every workout, do 4 sets of 15-20 reps of a shoulder exercise of your choosing. The idea is by training it so frequently, you’re constantly keeping blood flow to the muscle which will help it maintain fullness but since you’re not going heavy and breaking down muscle tissue, you are able to recover. You can use this method for any body part you are trying to bring up… typically it is done in 4 week cycles for a certain body part. Follow @duncanlukas for more workout tips💪💪
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duncanlukas
TOUCH UP training is a great intensity technique you can apply to bring up weak body parts.. Every day, you would train that weak body parts but only with one exercise for 3-4 sets. Let’s take shoulders as an example. You would have your normal shoulder day AND at the end of every workout, do 4 sets of 15-20 reps of a shoulder exercise of your choosing. The idea is by training it so frequently, you’re constantly keeping blood flow to the muscle which will help it maintain fullness but since you’re not going heavy and breaking down muscle tissue, you are able to recover. You can use this method for any body part you are trying to bring up… typically it is done in 4 week cycles for a certain body part. Follow @duncanlukas for more workout tips💪💪
Last minute posing practice with my trainer : second eye, whatever you wanna call it. 3 DAYS! 👇ALL MY LINKS👇 @redcon1 code LBD20 20% off 8 Week Special through Emails::: $50 1 time VIP COACHING: through Telegram, 24:7 access to me, videos, messages, cycle guidance contest prep or serious gear looking to take it to the next level: $200 pay month to month cancel anytime
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duncanlukas
Last minute posing practice with my trainer : second eye, whatever you wanna call it. 3 DAYS! 👇ALL MY LINKS👇 @redcon1 code LBD20 20% off 8 Week Special through Emails::: $50 1 time VIP COACHING: through Telegram, 24:7 access to me, videos, messages, cycle guidance contest prep or serious gear looking to take it to the next level: $200 pay month to month cancel anytime
If you actually want to grow your lats, do this. 👇 Most people turn lat pulldowns into a half-row, half-biceps exercise. Here’s the right way to hit your lats: – Keep your elbows slightly forward, not flared back – Pull straight down, not toward your chest – Stay tall with a slight lean — don’t turn it into a row – Control the weight. No swinging. Your hands are just hooks. Your elbows drive the movement. Train the muscle with intention, not momentum. ⬇️START YOUR TRANSFORMATION⬇️ Visit LukasDuncan.com or click the link in bio @duncanlukas
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duncanlukas
If you actually want to grow your lats, do this. 👇 Most people turn lat pulldowns into a half-row, half-biceps exercise. Here’s the right way to hit your lats: – Keep your elbows slightly forward, not flared back – Pull straight down, not toward your chest – Stay tall with a slight lean — don’t turn it into a row – Control the weight. No swinging. Your hands are just hooks. Your elbows drive the movement. Train the muscle with intention, not momentum. ⬇️START YOUR TRANSFORMATION⬇️ Visit LukasDuncan.com or click the link in bio @duncanlukas
To build a big round chest, I recommend prioritizing INCLINE movements.. Most men have lower pecs. They are not hard to build. However, I don’t see a ton of guys with a huge upper chest. I like to start chest day with pec deck flys to warm up and get the chest pumped with blood. Then I move on to my bread and butter exercises of incline bench (smith, barbell, or dumbbell, pick your fav). After heavy presses, it’s back to isolation pumping movements to totally blow up your pecs. At the end of the workout, your chest will be so pumped you won’t be able to move. But don’t take my word for it.. try it out and let me know how it goes. Follow me @duncanlukas for more FREE TIPS!
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3w ago
duncanlukas
To build a big round chest, I recommend prioritizing INCLINE movements.. Most men have lower pecs. They are not hard to build. However, I don’t see a ton of guys with a huge upper chest. I like to start chest day with pec deck flys to warm up and get the chest pumped with blood. Then I move on to my bread and butter exercises of incline bench (smith, barbell, or dumbbell, pick your fav). After heavy presses, it’s back to isolation pumping movements to totally blow up your pecs. At the end of the workout, your chest will be so pumped you won’t be able to move. But don’t take my word for it.. try it out and let me know how it goes. Follow me @duncanlukas for more FREE TIPS!
𝑺𝑨𝑽𝑬 𝑻𝑯𝑰𝑺 𝑷𝑶𝑺𝑻 𝑨𝑵𝑫 𝑻𝑹𝒀 𝑰𝑻 𝑳𝑨𝑻𝑬𝑹! ✅RIGHT❌WRONG👉 LAT PULLDOWNS ❌ 𝗪𝗿𝗼𝗻𝗴 𝘄𝗮𝘆 • Using too much weight and swinging it down • Death-gripping the bar and turning it into an arm exercise • Going extra wide and losing lat tension ✅ 𝗥𝗶𝗴𝗵𝘁 𝘄𝗮𝘆 • Use a weight you can fully control • Pull your elbows 𝗱𝗼𝘄𝗻 𝗮𝗻𝗱 𝘀𝗹𝗶𝗴𝗵𝘁𝗹𝘆 𝗳𝗼𝗿𝘄𝗮𝗿𝗱 • Stick to a 𝗺𝗲𝗱𝗶𝘂𝗺 𝗼𝗿 𝗻𝗲𝘂𝘁𝗿𝗮𝗹 𝗴𝗿𝗶𝗽 for better lat engagement If you feel it more in your arms or traps than your lats, it’s time to adjust. Control the movement. Build the back.
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3mo ago
duncanlukas
𝑺𝑨𝑽𝑬 𝑻𝑯𝑰𝑺 𝑷𝑶𝑺𝑻 𝑨𝑵𝑫 𝑻𝑹𝒀 𝑰𝑻 𝑳𝑨𝑻𝑬𝑹! ✅RIGHT❌WRONG👉 LAT PULLDOWNS ❌ 𝗪𝗿𝗼𝗻𝗴 𝘄𝗮𝘆 • Using too much weight and swinging it down • Death-gripping the bar and turning it into an arm exercise • Going extra wide and losing lat tension ✅ 𝗥𝗶𝗴𝗵𝘁 𝘄𝗮𝘆 • Use a weight you can fully control • Pull your elbows 𝗱𝗼𝘄𝗻 𝗮𝗻𝗱 𝘀𝗹𝗶𝗴𝗵𝘁𝗹𝘆 𝗳𝗼𝗿𝘄𝗮𝗿𝗱 • Stick to a 𝗺𝗲𝗱𝗶𝘂𝗺 𝗼𝗿 𝗻𝗲𝘂𝘁𝗿𝗮𝗹 𝗴𝗿𝗶𝗽 for better lat engagement If you feel it more in your arms or traps than your lats, it’s time to adjust. Control the movement. Build the back.
👉 Click the link in bio @duncanlukas or visit www.LukasDuncan.com to sign up! What’s included⬇️ ✅ Full access to the mobile app ✅ Customized meal plan ✅ Personalized workouts ✅ Exercise video library ✅ Community forum ✅ Progress tracker ✅ Food barcode scanner ✅ Ongoing email support ✅ Weekly check-ins ✅ 1-on-1 messaging Everything you need to build muscle, lose fat, and stay consistent — all in one place. 👉 Click the link in bio @duncanlukas or visit www.LukasDuncan.com to sign up!
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duncanlukas
👉 Click the link in bio @duncanlukas or visit www.LukasDuncan.com to sign up! What’s included⬇️ ✅ Full access to the mobile app ✅ Customized meal plan ✅ Personalized workouts ✅ Exercise video library ✅ Community forum ✅ Progress tracker ✅ Food barcode scanner ✅ Ongoing email support ✅ Weekly check-ins ✅ 1-on-1 messaging Everything you need to build muscle, lose fat, and stay consistent — all in one place. 👉 Click the link in bio @duncanlukas or visit www.LukasDuncan.com to sign up!
Today was a very very special day…. I’ve been struggling with drug addiction since I was 18 years old (I’m 36). I’ve ruined countless relationships, friendships, and allowed drugs to tear apart my [personal] life. I had my “Come to Jesus” moment recently and am proud to say I’m 51 days sober and am a new follower of Christ! This morning, I got baptized and I’m so thankful to be alive and to be able to spread the word and my testimony moving forward. God is Good. - Lukas
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duncanlukas
Today was a very very special day…. I’ve been struggling with drug addiction since I was 18 years old (I’m 36). I’ve ruined countless relationships, friendships, and allowed drugs to tear apart my [personal] life. I had my “Come to Jesus” moment recently and am proud to say I’m 51 days sober and am a new follower of Christ! This morning, I got baptized and I’m so thankful to be alive and to be able to spread the word and my testimony moving forward. God is Good. - Lukas
Follow @duncanlukas for free workout tips, education based guidance, and much more! Comment or DM “CHEST” for my free chest guide💪
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duncanlukas
Follow @duncanlukas for free workout tips, education based guidance, and much more! Comment or DM “CHEST” for my free chest guide💪
1-Arm Dumbbell Row::: Right vs Wrong ❌ Pulling the dumbbell straight up toward your shoulder ❌ Twisting or rotating your hips to move the weight ❌ Jerking it up with momentum ✅ Keep your hips and torso locked in place ✅ Drive your elbow back toward your hip ✅ Control the rep.. smooth up, controlled down If you’re twisting and yanking the weight, you’re not training your back; you’re just moving dumbbells. Slow it down. Lock in. Row with purpose. If you want your form dialed in and a program built for real results, click the Link in my bio @duncanlukas for more info www.LUKASDUNCAN.com
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duncanlukas
1-Arm Dumbbell Row::: Right vs Wrong ❌ Pulling the dumbbell straight up toward your shoulder ❌ Twisting or rotating your hips to move the weight ❌ Jerking it up with momentum ✅ Keep your hips and torso locked in place ✅ Drive your elbow back toward your hip ✅ Control the rep.. smooth up, controlled down If you’re twisting and yanking the weight, you’re not training your back; you’re just moving dumbbells. Slow it down. Lock in. Row with purpose. If you want your form dialed in and a program built for real results, click the Link in my bio @duncanlukas for more info www.LUKASDUNCAN.com
Do you only feel your TRAPS when doing upright rows? Try using a wide grip and only pull to chest height. This will target more side delts and less traps. Have your grip slightly wider than shoulder width and keep the bar close to your body as you pull up. Narrow grip = traps Wide grip = side delts Remember, it’s not WHAT you do in the gym, it’s HOW you do it. 💻Visit www.LukasDuncan.com for workouts tailored for you
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duncanlukas
Do you only feel your TRAPS when doing upright rows? Try using a wide grip and only pull to chest height. This will target more side delts and less traps. Have your grip slightly wider than shoulder width and keep the bar close to your body as you pull up. Narrow grip = traps Wide grip = side delts Remember, it’s not WHAT you do in the gym, it’s HOW you do it. 💻Visit www.LukasDuncan.com for workouts tailored for you
@duncanlukas 𝐑𝐞𝐚𝐥 𝐏𝐞𝐨𝐩𝐥𝐞. 𝐑𝐞𝐚𝐥 𝐑𝐞𝐬𝐮𝐥𝐭𝐬. 𝑺𝒘𝒊𝒑𝒆👉👉👉 . @duncanlukas COACHING INCLUDES⤵️ ✔️Customized Meal Plan! ✔️Customized Workouts! ✔️ Supplement Guide!! ✔️Weekly Check ins/Updates! ✔️Ongoing Support! ❌Cancel Anytime! 💵See Results or your Money Back! . 👉Click 🔗 in bio @duncanlukas to get Started! . 👉Click 🔗 in bio @duncanlukas to get Started! . 👉Click 🔗 in bio @duncanlukas to get Started! . Questions? 📲Shoot @duncanlukas a DM or 📧 Email LBDTraining@LukasDuncan.com . 🏆Need More Proof? Checkout his Client page here @duncanlukasclients
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duncanlukas
@duncanlukas 𝐑𝐞𝐚𝐥 𝐏𝐞𝐨𝐩𝐥𝐞. 𝐑𝐞𝐚𝐥 𝐑𝐞𝐬𝐮𝐥𝐭𝐬. 𝑺𝒘𝒊𝒑𝒆👉👉👉 . @duncanlukas COACHING INCLUDES⤵️ ✔️Customized Meal Plan! ✔️Customized Workouts! ✔️ Supplement Guide!! ✔️Weekly Check ins/Updates! ✔️Ongoing Support! ❌Cancel Anytime! 💵See Results or your Money Back! . 👉Click 🔗 in bio @duncanlukas to get Started! . 👉Click 🔗 in bio @duncanlukas to get Started! . 👉Click 🔗 in bio @duncanlukas to get Started! . Questions? 📲Shoot @duncanlukas a DM or 📧 Email LBDTraining@LukasDuncan.com . 🏆Need More Proof? Checkout his Client page here @duncanlukasclients
Posing routine from finals last night.. The first thing I have to say is HUGE THANKS to @demarius99 for his incredible job filming all my content this week and basically doing whatever I needed help with so thank you brother. HUGE thank you to @miamiirongym who has taken me in like family and they don’t have to but are overly kind and is always going to be the best bodybuilding gym I’ve ever been to. If you ever visit south florida, go to miami iron. It changed my life and might do the same for you. You have to go there to see what I mean. HUGE thank you to my family ..mom and dad…for supporting my little “comeback”.. Even though bodybuilding at this level certainly isn’t the healthiest thing, they’ve allowed me to pursue my passion regardless where most parents wouldnt be involved at all or just disown their kid for doing the same thing that caused his demise (injuries, health,etc). CONTINUE READING IN COMMENTS….
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duncanlukas
Posing routine from finals last night.. The first thing I have to say is HUGE THANKS to @demarius99 for his incredible job filming all my content this week and basically doing whatever I needed help with so thank you brother. HUGE thank you to @miamiirongym who has taken me in like family and they don’t have to but are overly kind and is always going to be the best bodybuilding gym I’ve ever been to. If you ever visit south florida, go to miami iron. It changed my life and might do the same for you. You have to go there to see what I mean. HUGE thank you to my family ..mom and dad…for supporting my little “comeback”.. Even though bodybuilding at this level certainly isn’t the healthiest thing, they’ve allowed me to pursue my passion regardless where most parents wouldnt be involved at all or just disown their kid for doing the same thing that caused his demise (injuries, health,etc). CONTINUE READING IN COMMENTS….

Lukas Duncan | 12+ yrs Online Coaching (@duncanlukas) Instagram Stats & Analytics

Lukas Duncan | 12+ yrs Online Coaching (@duncanlukas) has 564K Instagram followers with a 1.52% engagement rate over the past 12 months. Across 252 posts, Lukas Duncan | 12+ yrs Online Coaching received 64.7K total likes and 4.85M impressions, averaging 257 likes per post. This page tracks Lukas Duncan | 12+ yrs Online Coaching's performance metrics, top content, and engagement trends — updated daily.

Lukas Duncan | 12+ yrs Online Coaching (@duncanlukas) Instagram Analytics FAQ

How many Instagram followers does Lukas Duncan | 12+ yrs Online Coaching have?+
Lukas Duncan | 12+ yrs Online Coaching (@duncanlukas) has 564K Instagram followers as of April 2026.
What is Lukas Duncan | 12+ yrs Online Coaching's Instagram engagement rate?+
Lukas Duncan | 12+ yrs Online Coaching's Instagram engagement rate is 1.52% over the last 12 months, based on 252 posts.
How many likes does Lukas Duncan | 12+ yrs Online Coaching get on Instagram?+
Lukas Duncan | 12+ yrs Online Coaching received 64.7K total likes across 252 posts in the last 12 months, averaging 257 likes per post.
How many Instagram impressions does Lukas Duncan | 12+ yrs Online Coaching get?+
Lukas Duncan | 12+ yrs Online Coaching's Instagram content generated 4.85M total impressions over the last 12 months.