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@flick_rellik

2.5K

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934

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Photos taken by @lukesantell
Florida, USA

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Look at the difference.

Luke didn’t just put on muscle, he’s a completely different person. He showed up, over and over again, and day by day he got better.

Now my boy is moving DIFFERENT. There’s real control, real intent behind everything he does. And as his athleticism developed, the muscle came with it, all while staying lean.

As much as people try to complicate it, this is really what it is. Simple work, repeated over and over again.

Big ups my boy, keep shining!

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Most people train just to get a workout in, and that’s fine.

We train for what the workout allows us to go do.

Luke trains like this so when it’s time to show up on the mountain, his body is ready (my guy is 6’7 by the way).

Train with intention. Have a reason behind what you’re doing.

Looking good is great, but being capable is better.

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There’s a lot of noise online.

Endless opinions and advice. Quick-fix programs for sale everywhere.

But, there’s little proof of anyone actually coaching real humans.

Real coaching happens with real people. Different bodies. Different limits. Different goals. You don’t get to copy and paste.

That’s where real experience shows, and where real coaches get separated.

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THE FULL BODY WORKS ft. @flick_killer ↓

Shoutout to my guy Luke, who’s been super locked in these past 5 months. He’s up over 10 lbs of muscle, sitting lean around 13% body fat, and getting stronger every week, hitting PR after PR. The work ethic speaks for itself, proud of you bro!

Here, we’re running through the full-body sesh from his new program:

Block A
1. Trap Bar Deadlift - 4x6
2. Seated Cable Row - 4x10

Block B
1. DB Lateral Lunge - 3x8 per side
2. Ab Wheel Rollout - 3x10
3. DB Incline Bench (2s eccentric) - 3x8

Block C
1. DB Hammer Curl - 2x15-20
2. Narrow Push-Ups - 2xfailure

Let’s work! 💪🏻

#fitness #personaltrainer #strengthtraining #trainsmarter #fullbodyworkout

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The BEST ❤️

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incredibly grateful to see 21 years. In this time of my life, I would never have guessed i would have the job i have, the friends i have, and the right people around me. It is incredible how the people in your life affect you overall and i’m so thankful. Psalm 20:4 “May He give you the desire of your heart and make all your plans succeed.” 🩷

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A random Wednesday night session with the Italian Stallion, Luke.

I have him working through a power block, targeting all three planes of motion.

1a. Sled Drive
1b. Rotational Med Ball Toss
1c. Lateral Skater Hops

Power blocks are important in my programming and are crucial for developing explosive strength, power, speed, and agility. Starting off your workout with power exercises allows you to prioritize explosive movements at peak energy levels. Intent is key.

Let’s work!

#fitness #health #personaltrainer #fitnesscoach #strengthtraining #training #trainsmarter #athletic

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They are one. When you see Cho, you see The Rocket 🚀♾️

📷 @flick_killer

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2024 let’s get this 🍞

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Next chapter starts in Italy

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I grab the fork and I cook up a brick, I grab the pint and I pour up six - @yrntakeoff 🚀 RIP #FORTAKE #ROCKETPOWER

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#LilBaby has manners 💯
Is he the most inspiring Atlanta rapper? 👀
@lilbaby
Follow @TrapCatalog For Daily Posts 📚

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