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✅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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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
Which 2 are you cutting out?!? Be honest👇👇 LukasDuncan.com for coaching @betterbodiescoaching app
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Which 2 are you cutting out?!? Be honest👇👇 LukasDuncan.com for coaching @betterbodiescoaching app
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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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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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💪💪
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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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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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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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
If your gym doesn’t have a standing single leg curl, you can do them on the leg extension machine!! Put a pair of 10 lb plates to stand on and face the machine. This allows you get a far enough range of motion where it stretched the hamstring and mimics doing the single leg curl machine. I prefer to do these towards the end of a leg workout to isolate your hamstrings. You don’t need to go heavy on these, just concentrate on form. #JOINBETTERBODIES 💥 I WANT TO HELP YOU TRANSFORM Get started with the Better Bodies Coaching App today. 💥 WHAT YOU GET: ✔ Structured workout program ✔ Ab routines built in ✔ Supplement guidance ✔ Step-by-step coaching + accountability All in one place. 💥 ONLY $48/MONTH No contracts. Cancel anytime. 👉 Visit lukasduncan.com or click the link in my bio to get started 🔥
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duncanlukas
If your gym doesn’t have a standing single leg curl, you can do them on the leg extension machine!! Put a pair of 10 lb plates to stand on and face the machine. This allows you get a far enough range of motion where it stretched the hamstring and mimics doing the single leg curl machine. I prefer to do these towards the end of a leg workout to isolate your hamstrings. You don’t need to go heavy on these, just concentrate on form. #JOINBETTERBODIES 💥 I WANT TO HELP YOU TRANSFORM Get started with the Better Bodies Coaching App today. 💥 WHAT YOU GET: ✔ Structured workout program ✔ Ab routines built in ✔ Supplement guidance ✔ Step-by-step coaching + accountability All in one place. 💥 ONLY $48/MONTH No contracts. Cancel anytime. 👉 Visit lukasduncan.com or click the link in my bio to get started 🔥
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….
I made it. Back. To. The Stage. If you’re new to my page, this was my first competition in 11 years. I tore both my quad tendons (at the same time) in 2015 and got out of the scene. I never thought I could and didn’t want to compete again but bodybuilding is just like any other passion. It never leaves you. These pics are from the day after the show I had the number 1 content guy here @demarius99 do photos , promos, etc for my coaching biz. Thank you to everyone who supported me🙏 Until next prep, much love - Lukas Duncan PS if you’re serious about taking your physique to the next level, shoot me a message on IG or 📧 LBDTRAINING@LUKASDUNCAN.COM and let’s see how I can help !
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I made it. Back. To. The Stage. If you’re new to my page, this was my first competition in 11 years. I tore both my quad tendons (at the same time) in 2015 and got out of the scene. I never thought I could and didn’t want to compete again but bodybuilding is just like any other passion. It never leaves you. These pics are from the day after the show I had the number 1 content guy here @demarius99 do photos , promos, etc for my coaching biz. Thank you to everyone who supported me🙏 Until next prep, much love - Lukas Duncan PS if you’re serious about taking your physique to the next level, shoot me a message on IG or 📧 LBDTRAINING@LUKASDUNCAN.COM and let’s see how I can help !
SAVE THIS POST 👇 If your incline barbell bench isn’t growing your chest, this is probably why. Small technique mistakes add up fast on presses. Going heavier while doing it wrong doesn’t build more muscle — it stresses your joints and can lead to injury. Clean reps win every time. ❌ WRONG • Grip too wide — shifts tension to shoulders and limits strength • Not lowering the bar all the way — cuts the chest out of the movement • Locking out every rep — unloads the muscle and beats up your elbows ✅ RIGHT • Grip just outside shoulder width — stronger, safer pressing • Lower the bar with control to the upper chest — more tension where it matters • Stop just short of lockout — keeps constant tension on the chest Train with intent, not ego. Quality reps > heavier weight. 👉 SAVE THIS POST and check your form next chest day.
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duncanlukas
SAVE THIS POST 👇 If your incline barbell bench isn’t growing your chest, this is probably why. Small technique mistakes add up fast on presses. Going heavier while doing it wrong doesn’t build more muscle — it stresses your joints and can lead to injury. Clean reps win every time. ❌ WRONG • Grip too wide — shifts tension to shoulders and limits strength • Not lowering the bar all the way — cuts the chest out of the movement • Locking out every rep — unloads the muscle and beats up your elbows ✅ RIGHT • Grip just outside shoulder width — stronger, safer pressing • Lower the bar with control to the upper chest — more tension where it matters • Stop just short of lockout — keeps constant tension on the chest Train with intent, not ego. Quality reps > heavier weight. 👉 SAVE THIS POST and check your form next chest day.
✅RIGHT vs ❌WRONG : Lying Leg Curls Why you don’t feel your hamstrings on leg curls ❌: Toes pointed down (engaging calves) ✅: Toes slightly up Stop doing leg curls like this ❌: Hips lifting off the pad ✅: Keep hips glued down Leg curls most people mess up ❌: Using momentum ✅: Controlled reps My coaching app gives you exact instructions and demos for each exercise. You have a trainer in your pocket at all times. CLICK THE LINK IN MY BIO @duncanlukas to get started
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duncanlukas
✅RIGHT vs ❌WRONG : Lying Leg Curls Why you don’t feel your hamstrings on leg curls ❌: Toes pointed down (engaging calves) ✅: Toes slightly up Stop doing leg curls like this ❌: Hips lifting off the pad ✅: Keep hips glued down Leg curls most people mess up ❌: Using momentum ✅: Controlled reps My coaching app gives you exact instructions and demos for each exercise. You have a trainer in your pocket at all times. CLICK THE LINK IN MY BIO @duncanlukas to get started
Barbell Bent Over Rows: ✅Right vs ❌Wrong ❌ Standing too upright -> now it’s a shrug + lower back exercise ❌ Shrugging the weight instead of rowing it ❌ Yanking the bar up with momentum ✅ Hinge at the hips and lock your torso in place ✅ Keep a neutral spine ✅ Pull your elbows back toward your hips Most back exercises don’t “not work” … they’re just done wrong. If you want your form dialed in and a program built for real results, join my coaching at the link in my bio @duncanlukas Let’s build it right 💪 www.LukasDuncan.com
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duncanlukas
Barbell Bent Over Rows: ✅Right vs ❌Wrong ❌ Standing too upright -> now it’s a shrug + lower back exercise ❌ Shrugging the weight instead of rowing it ❌ Yanking the bar up with momentum ✅ Hinge at the hips and lock your torso in place ✅ Keep a neutral spine ✅ Pull your elbows back toward your hips Most back exercises don’t “not work” … they’re just done wrong. If you want your form dialed in and a program built for real results, join my coaching at the link in my bio @duncanlukas Let’s build it right 💪 www.LukasDuncan.com

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

Lukas Duncan | 12+ yrs Online Coaching (@duncanlukas) has 554K Instagram followers with a 1.15% engagement rate over the past 12 months. Across 293 posts, Lukas Duncan | 12+ yrs Online Coaching received 20.4K total likes and 3.34M impressions, averaging 69.5 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 554K Instagram followers as of July 2026.
What is Lukas Duncan | 12+ yrs Online Coaching's Instagram engagement rate?+
Lukas Duncan | 12+ yrs Online Coaching's Instagram engagement rate is 1.15% over the last 12 months, based on 293 posts.
How many likes does Lukas Duncan | 12+ yrs Online Coaching get on Instagram?+
Lukas Duncan | 12+ yrs Online Coaching received 20.4K total likes across 293 posts in the last 12 months, averaging 69.5 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 3.34M total impressions over the last 12 months.