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Nick Walker

@nicky_waka • 9,790 subscribers

Instagram: @nickwalkerfitness | Tik Tok: @nicky_waka | There are 86,400 seconds in a day. | Go Steelers | Don’t forget to smile! 😄

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FUNCTIONAL CORE 🔥 Try this exercise to: — target your core (obliques) — stabilize trunk — engage chest/triceps Try for 2-3 sets of 10-15 reps on each side!

FUNCTIONAL CORE 🔥 Try this exercise to: — target your core (obliques) — stabilize trunk — engage chest/triceps Try for 2-3 sets of 10-15 reps on each side!

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A complete upper body workout to work through 4 functional movement patterns: 1. Horizontal Push 2. Vertical Pull 3. Vertical Push 4. Horizontal Pull (plus core) 5. Biceps….not so functional but necessary. 😂

A complete upper body workout to work through 4 functional movement patterns: 1. Horizontal Push 2. Vertical Pull 3. Vertical Push 4. Horizontal Pull (plus core) 5. Biceps….not so functional but necessary. 😂

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A functional exercise to: — build muscle & strength in back — build core strength — create stability through T Spine (upper back) — build rotational strength (essential for longevity) Try for 3 to 4 sets of 8 to 12 reps each! 🔥

A functional exercise to: — build muscle & strength in back — build core strength — create stability through T Spine (upper back) — build rotational strength (essential for longevity) Try for 3 to 4 sets of 8 to 12 reps each! 🔥

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Try this exercise to get the most out of your CORE! 🔥 I recommend 2-3 sets of 8-12 reps each.

Try this exercise to get the most out of your CORE! 🔥 I recommend 2-3 sets of 8-12 reps each.

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Why I believe ROTATIONAL exercises are MOST beneficial: — functional for daily tasks — uses all core muscles (transverse abdominals, obliques, lower abs, intercostals, lower lumbar) — creates strength AND power — improves stability, muscle development, and overall coordination

Why I believe ROTATIONAL exercises are MOST beneficial: — functional for daily tasks — uses all core muscles (transverse abdominals, obliques, lower abs, intercostals, lower lumbar) — creates strength AND power — improves stability, muscle development, and overall coordination

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One of my favorite BICEP (also great on other exercises like a lat pulldown) building techniques: half rep to full rep 🔥 Why? Muscle confusion is a great way to introduce new stimulus on the muscle for development.

One of my favorite BICEP (also great on other exercises like a lat pulldown) building techniques: half rep to full rep 🔥 Why? Muscle confusion is a great way to introduce new stimulus on the muscle for development.

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My favorite exercise? 🧐 It would probably have to be the Beast Position Kick Through. Why? — trunk (core) strength and stability — shoulder stability — rotational component — hip flexor engagement — both t spine and lower lumbar engagement — overall coordination

My favorite exercise? 🧐 It would probably have to be the Beast Position Kick Through. Why? — trunk (core) strength and stability — shoulder stability — rotational component — hip flexor engagement — both t spine and lower lumbar engagement — overall coordination

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A reminder that flexibility/mobility CAN be trained — practice it. (I am 6’4, 240lbs and was not ALWAYS this flexible; it takes time) Try this exercise and focus on a slow decent (think one vertebrae at a time), keeping weight close to body down to lowest point. 👍🏻

A reminder that flexibility/mobility CAN be trained — practice it. (I am 6’4, 240lbs and was not ALWAYS this flexible; it takes time) Try this exercise and focus on a slow decent (think one vertebrae at a time), keeping weight close to body down to lowest point. 👍🏻

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When traveling or when I KNOW I won’t have access to a gym for some time (traveling to Africa for a week), I utilize a workout like this: — focus on compound movements — 3 sets of 12 to 15 reps on each movement — utilize all functional movement patterns Some examples below:

When traveling or when I KNOW I won’t have access to a gym for some time (traveling to Africa for a week), I utilize a workout like this: — focus on compound movements — 3 sets of 12 to 15 reps on each movement — utilize all functional movement patterns Some examples below:

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If you get SHIN SPLINTS, try THESE to: — increase strength in the tibialis muscle — build knee strength — prevent injury Try for 2-4 sets of 10-15 reps!

If you get SHIN SPLINTS, try THESE to: — increase strength in the tibialis muscle — build knee strength — prevent injury Try for 2-4 sets of 10-15 reps!

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One of my favorite leg exercises lately to: — isolate each leg — build strength unilaterally — target the glute (specifically the upper/lateral side) Give these a try for 3 to 5 sets of 8 to 12 reps on each (I recommend working up in weight each set)! 🔥

One of my favorite leg exercises lately to: — isolate each leg — build strength unilaterally — target the glute (specifically the upper/lateral side) Give these a try for 3 to 5 sets of 8 to 12 reps on each (I recommend working up in weight each set)! 🔥

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Quick tip: If the seated row is taken, there is no shame in using the floor! 👌🏼 If weight is too light: — emphasize protraction (reach) — emphasize retraction (squeeze)

Quick tip: If the seated row is taken, there is no shame in using the floor! 👌🏼 If weight is too light: — emphasize protraction (reach) — emphasize retraction (squeeze)

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LIVE LOOK: any time I put my Steelers jersey on with an ounce of hope…. Blitzburgh SteelerNation SteelersNationUnite Pittsburgh Steelers #HereWeGo

LIVE LOOK: any time I put my Steelers jersey on with an ounce of hope…. Blitzburgh SteelerNation SteelersNationUnite Pittsburgh Steelers #HereWeGo

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TEMPO WORK 🔥 I like to train movements with a slow eccentric (lengthening/stretch) and explode up to: — work time under tension for muscle growth — control load (weight) to build strength — train both slow and fast twitch muscle fibers for functionality

TEMPO WORK 🔥 I like to train movements with a slow eccentric (lengthening/stretch) and explode up to: — work time under tension for muscle growth — control load (weight) to build strength — train both slow and fast twitch muscle fibers for functionality

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PUSH/PULL SUPERSETS: Try implementing a BILATERAL (both) exercise with a UNILATERAL (single sided) exercise, back to back, to increase muscular endurance through the same range of motion. 👌🏼 This is my preferred method of training!

PUSH/PULL SUPERSETS: Try implementing a BILATERAL (both) exercise with a UNILATERAL (single sided) exercise, back to back, to increase muscular endurance through the same range of motion. 👌🏼 This is my preferred method of training!

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One of my favorite exercises to target: — lower abs — obliques — shoulders — triceps Try for 3 sets of 6 to 10 each 👌🏼

One of my favorite exercises to target: — lower abs — obliques — shoulders — triceps Try for 3 sets of 6 to 10 each 👌🏼

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Try this for your next leg workout. 👌🏼 #legs #legworkout #glutes #fitness

Try this for your next leg workout. 👌🏼 #legs #legworkout #glutes #fitness

47,125 görüntüleme • 2 yıl önce

My full, upper body, PULL DAY WORKOUT today! 💪🏼 Try for your next back workout. 🔥 Why I like this workout: — isometric work (time under tension) — bilateral & unilateral work (The above techniques also help develop the core)

My full, upper body, PULL DAY WORKOUT today! 💪🏼 Try for your next back workout. 🔥 Why I like this workout: — isometric work (time under tension) — bilateral & unilateral work (The above techniques also help develop the core)

32,874 görüntüleme • 2 yıl önce

The truth: we all have “those days,” we all get in a “rut,” and it certainly is not always sunshine and rainbows. My takeaways: — Set your standard, raise your standard, uphold your standard — Day one vs one day — Take care of YOU first so you can show up for those around you

The truth: we all have “those days,” we all get in a “rut,” and it certainly is not always sunshine and rainbows. My takeaways: — Set your standard, raise your standard, uphold your standard — Day one vs one day — Take care of YOU first so you can show up for those around you

17,479 görüntüleme • 2 yıl önce

One of my favorite exercises to target: — chest engagement — triceps engagement — hip flexor recruitment — core strength & stability Focus on keeping your hips square to the ground at all times! Control control control.

One of my favorite exercises to target: — chest engagement — triceps engagement — hip flexor recruitment — core strength & stability Focus on keeping your hips square to the ground at all times! Control control control.

16,416 görüntüleme • 2 yıl önce

3 Exercises to incorporate in your next leg workout for GROWTH! 👌🏼

3 Exercises to incorporate in your next leg workout for GROWTH! 👌🏼

15,260 görüntüleme • 2 yıl önce

My Top 3 Core Exercises to… — Improve core strength — Improve shoulder stability — Recruit more muscle groups (back, shoulders, bis/tris)

My Top 3 Core Exercises to… — Improve core strength — Improve shoulder stability — Recruit more muscle groups (back, shoulders, bis/tris)

11,327 görüntüleme • 2 yıl önce

Slow, controlled movements are your best friend. I like to isolate sides for the most development within a muscle group (less compensation). Try this split stance row to build your back!

Slow, controlled movements are your best friend. I like to isolate sides for the most development within a muscle group (less compensation). Try this split stance row to build your back!

10,171 görüntüleme • 2 yıl önce

One of my all time favorite exercises to: — develop core strength — improve stabilization in shoulder girdle — build back ***think mostly about keeping hips square to the ground 👌🏼

One of my all time favorite exercises to: — develop core strength — improve stabilization in shoulder girdle — build back ***think mostly about keeping hips square to the ground 👌🏼

10,101 görüntüleme • 2 yıl önce

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