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Devin Gustave | Fitness Coach

@devhiroshi

11.2K

followers

523

following

H.I.R.O = Heal, Integrate, Restore, Own your movement
Training, nutrition & recovery tips daily
📍 Santa Monica

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Most people do face pulls wrong and wonder why they don’t feel it in their rear delts.

The game changer? Flip your grip and pull to eye level.

This simple adjustment targets your rear delts and stops you from using your traps.

Try this next time:
✓ Flip your grip (thumbs up)
✓ Shoulders back first
✓ Pull to eye level
✓ Keep elbows high

Master your form, build your rear delts.

#FacePulls #RearDelts #FormCheck #PersonalTrainer #GymTips by @devhiroshi

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81

a year ago

18 months apart. Same person. Different approach.

My client Perrin came to me frustrated - working out regularly but not seeing the results he desired.

The issue wasn’t his effort. It was his system.

Here’s what we changed:

🎯 Strategic 3x/week training (not random workouts)
🎯 Simple nutrition that fits real life & his preferences
🎯 Recovery and consistency over perfection

The physical transformation speaks for itself.

But what you can’t see:
✅ His energy through long work days
✅ The confidence this brought to every area of life
✅ How sustainable this became

His words say it best: “I never really felt like I needed a trainer but you have proved me wrong in the best way possible.”

As a former Equinox coach, I know the difference between temporary changes and lasting transformation.

This isn’t about genetics. It’s about following a proven system that actually works.

Big thank you & shoutout to @pgants_ for letting me share his transformation story 💪🏾

Ready to stop spinning your wheels and start seeing real results?

DM me “STRATEGY” for a FREE 20-minute roadmap session.

Your transformation is waiting. by @devhiroshi

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36

a year ago

🔥 My 50+ client just shattered every excuse about age

When Wilfredo walked into my gym 3 months ago, he was broken.

Ashamed to take his shirt off.
Avoiding mirrors.
Making excuses for why “guys his age” can’t change.

“I’m too old for this.”
“My metabolism is shot.”
“I’ve missed my chance.”

Sound familiar?

I see this pain in men over 40 every single day.

The resignation. The defeat. The quiet desperation.

But here’s what I told Wilfredo...

Your age isn’t the problem. Your excuses are.

(Swipe to see what happened next 👉)

6 months later:

His doctor says his bloodwork is the best it’s been in YEARS.
His energy levels shock his friends.
His confidence is magnetic.

This isn’t just a body transformation.

This is a LIFE transformation.

While other men his age are making excuses, Wilfredo is making moves.

While they’re accepting decline, he’s defying it.

While they’re getting weaker, he’s getting STRONGER.

The question is...

Which man will YOU be?

The one making excuses at 50, 60, 70...

Or the one proving age is just a number?

💪 Your transformation starts with one message.

DM ‘HIRO’ and let’s rewrite your story.

Time stops for no one. But transformation is always possible.

Shoutout to @bugsiee2609 for trusting the process & inspiring others 🔥
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#transformation #over50 #naturalfitness #ageisjustanumber #mindsetmatters #neverquit #keepitnatural by @devhiroshi

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25

a year ago

s’mores: eaten. progress: intact. 🍫
80/20: balance so you don’t get burnt out. by @devhiroshi

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10

3 days ago

95 days left in the year. Lock in brotherrr. by @devhiroshi

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2

7 days ago

Hey! Listen, unloading the bar was my least favorite part of deadlift day. Then I learned this. You’re welcome.

#gymhack #deadlift #gymhumor #gymtok by @devhiroshi

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11

8 days ago

Genuinely following this will do more for you, your energy and life than just help you lose fat.

These boring habits done daily, compounds into the sustainable healthy lifestyle you admire from your favorite influencers online.

Walk after dinner. Protein at every meal. Lift 3x a week. Water before meals. Get your steps. Sleep like it matters
.
Want the whole system for FREE?

I’m giving away the full 30-day starter map: which two habits to stack each week, a daily habit tracker so you can check off your wins, and the exact grocery list that makes the food side simple.

DM me START or comment START and it’s yours.

Which two habits are you focusing on this week? Lmk 👇🏽 taken in Santa Monica, California by @devhiroshi

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10 days ago

One round of each, three to five reps a side. Four minutes and your first working set feels completely different.

1. Cossack squat opens the adductors and teaches the hips to load sideways. Hold onto a TRX or bench for support if needed.

2. Fold to deep squat moves you from long hamstrings into full flexion, focus on siting between the hips.

3. Squat with rotation opens up the thoracic spine while the hips stay loaded. Follow your hand with your eyes.

4. Knee drive to hip extension: knee past the toe frees the ankle, then push through your hip. The ankle is why your depth is stuck.

5. Horse stance rotation is a loaded move. Hands press the knees so rotation comes from the spine and you get a deeper adductor stretch.

6. Wide fold + chest opener for hamstrings, chest, spine, shoulders. Hands clasped behind, let the weight pull you down.

A walk on the treadmill for 5 mins doesn’t prepare your hips for a squat or your spine to bear load.

Save this for your next leg day.

Keep moving. 🖤 by @devhiroshi

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6

16 days ago

Pick one. Not the whole list.

If it’s been weeks instead of days, this isn’t the fix. Talk to someone.

Save this for the day you need it or send it to a friend who you care about.

Follow @devhiroshi to Heal, Integrate, Restore & Own your movement 🌊 by @devhiroshi

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11

24 days ago

Can you do this?

The Zercher reverse lunge with rotation might be one of the most challenging and underrated full-body moves out there.

So if you’re just starting out, here’s how to build up to it:

1️⃣ Bodyweight reverse lunges to nail the pattern and balance first

2️⃣ Goblet reverse lunges to add load, keep it controlled

3️⃣ Add the rotation to introduce the twist, still light

4️⃣ Zercher hold with bar in the elbows, start really light and progress slow

Master each step before moving up. When it all comes together, you’re training legs, core, upper back, balance, and anti-rotation in one move with carryover that actually shows up in real life.

Can you do this? Save it & try for yourself 🫱🏼‍🫲🏽

Follow if you want to Heal, Integrate, Restore, and Own your movement. 🌊

#fullbodyworkout #strengthtraining #functionaltraining #movebetter by @devhiroshi

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3

a month ago

After 40+ years of BJJ, Steve couldn’t reach fully overhead when we started. The restriction wasn’t just his shoulder a big part of it was his mid-back.

So we worked two things:

1. T-spine rotations to open up the mid-back, since limited thoracic mobility is one of the biggest hidden causes of poor overhead reach.
2. Shoulder CARs (controlled rotations through full range) to train the shoulder to actually own and control that new range.

By the end of the hour, he was able to scratch the back of his head (first time in years).

👉🏽 Now real talk: what you see here is one session, and yes the change is real. But this isn’t a magic fix. There’s more that goes into it, and lasting change comes from consistently showing up and training these ranges over time so your body keeps them.

🚨Movements that helped which are Not shown in this video:

1. Foam roll lats, chest, upper & mid back (myofascial release)
2. Chest opener stretches (doorway pec stretch, etc.)
3. Forearm & wall stretches

It’s never too late to move better.

Follow @devhiroshi to heal, integrate, restore & own your movement 🖤 taken in West Hollywood, California by @devhiroshi

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26

a month ago

The Jefferson curl is an advanced move for building strong, resilient hamstrings and spine.

Fair warning: if your hamstrings are really tight, master your mobility first (start with the elephant walks vid linked to this reel).

This move rewards control, not force.

When you’re ready: go light, roll down one vertebra at a time, and own every segment. This loads your spine through flexion & extension to build a stronger posterior chain.

Save and try it out!

Follow @devhiroshi for movement that meets you where you’re at. 🌊 by @devhiroshi

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8

a month ago