🦵 Try adding Single Leg Cable Lateral Raises to your leg day to build the abductors. Avoid short range of motion by bringing your leg across your body before pushing it away from you. 📌 No cable? No problem. Try using a band! #functionalbodybuilding #lookgoodmovewell #gluteworkout #fyp
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🦵 Try adding Single Leg Cable Lateral Raises to your leg day to build the abductors. Avoid short range of motion by bringing your leg across your body before pushing it away from you. 📌 No cable? No problem. Try using a band! #functionalbodybuilding #lookgoodmovewell #gluteworkout #fyp
52K viewsJul 11, 2023
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💥 Blast your core & triceps 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Superset with this KB Tall Plank Knees to Elbows or add it as a finisher to the end of your workout for a killer core & tricep pump. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on the contraction as your knee drives towards your elbows. Allow your triceps to isometrically contract as your hold onto the KB’s. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪 Let’s get after it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #lookgoodmovewell #persist #instagramfit #upperbodyworkouts | Marcus Filly
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💥 Blast your core & triceps 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Superset with this KB Tall Plank Knees to Elbows or add it as a finisher to the end of your workout for a killer core & tricep pump. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on the contraction as your knee drives towards your elbows. Allow your triceps to isometrically contract as your hold onto the KB’s. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪 Let’s get after it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #lookgoodmovewell #persist #instagramfit #upperbodyworkouts | Marcus Filly
230.6K viewsMar 23, 2023
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Strengthen your Rotator Cuff FBB Style 😤 1. Thoracic Rotations 2. Tall Plank Shoulder Taps 3. Ring plank circles 4. Windmills 5. Rack Carries in Various Positions ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me for more tips on how to keep your body healthy and strong 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #rotatorcuff #shoulderhealth #shoulderexercise #stability | Marcus Filly
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Strengthen your Rotator Cuff FBB Style 😤 1. Thoracic Rotations 2. Tall Plank Shoulder Taps 3. Ring plank circles 4. Windmills 5. Rack Carries in Various Positions ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me for more tips on how to keep your body healthy and strong 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #rotatorcuff #shoulderhealth #shoulderexercise #stability | Marcus Filly
2K viewsApr 9, 2024
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Maybe you’re skipping leg day because traditional squatting doesn’t work well for you - in which case this might help. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #squatday #squatchallenge #squatsquatsquat | Marcus Filly
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Maybe you’re skipping leg day because traditional squatting doesn’t work well for you - in which case this might help. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #squatday #squatchallenge #squatsquatsquat | Marcus Filly
5.7K viewsApr 24, 2025
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Confident in your leg strength? Explosive work will humble you FAST! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #explosive #legday #lowerbody #strengthtraining | Marcus Filly
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Confident in your leg strength? Explosive work will humble you FAST! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #explosive #legday #lowerbody #strengthtraining | Marcus Filly
49.1K views9 months ago
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What’s my favorite core exercise? Simple, the hanging leg raise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can call it a strict toes-to-bar or hanging leg raise, whatever you like - it’s brutal in the best way, no matter the name. The key is keeping it strict; no momentum. If you’re swinging all over the place just to touch the bar, don’t. Try these regressions instead: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Strict knees-to-elbow 2. Hanging leg raise to parallel 3. Hanging knee raise straight leg lower 4. Hanging knee tucks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbod
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What’s my favorite core exercise? Simple, the hanging leg raise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can call it a strict toes-to-bar or hanging leg raise, whatever you like - it’s brutal in the best way, no matter the name. The key is keeping it strict; no momentum. If you’re swinging all over the place just to touch the bar, don’t. Try these regressions instead: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Strict knees-to-elbow 2. Hanging leg raise to parallel 3. Hanging knee raise straight leg lower 4. Hanging knee tucks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbod
3.1K views7 months ago
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Did you know your leg press stance completely changes what muscles you target? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A few small adjustments can shift the emphasis and help you build strength where you need it most: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Wide stance, toes slightly out → greater inner thigh/adductor emphasis • Narrow stance → more outer quad (vastus lateralis) • High foot placement → more glutes hamstrings • Low foot placement → more quads overall (especially VMO when feet are just outside hip width) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your stance is a tool -
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Did you know your leg press stance completely changes what muscles you target? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A few small adjustments can shift the emphasis and help you build strength where you need it most: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Wide stance, toes slightly out → greater inner thigh/adductor emphasis • Narrow stance → more outer quad (vastus lateralis) • High foot placement → more glutes hamstrings • Low foot placement → more quads overall (especially VMO when feet are just outside hip width) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your stance is a tool -
4.1K views5 months ago
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0:09
Muscle you can SEE 👀 Strength you can FEEL 💪 PERSIST turns 3 hours of lifting a week into visible muscle, less pain, and better performance. Every workout you'll move through smart progressions designed to help you hit new PRs, while building resilient muscle. ✅ Get stronger week after week ✅ Build noticeable muscle ✅ Improve mobility & movement patterns ✅ Build full body resiliency Your workouts will be FUN -- we hit progressive overload while keeping things interesting ... and ... WITHOUT le
24K views3 months ago
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0:33
⚖️ Use it or lose it. 3 moves for better balance: 1. Low Cable Single Leg RDL to High Knee Row 2. Split Stance Cable Pallof Press 3. Kickstand Single Arm Overhead Squat You can use a band if you don’t have a cable machine. Try these and let me know how it goes! #functionalbodybuilding #balance #unilateraltraining #strengthtraining #functionalfitness | Marcus Filly
1.2K viewsDec 10, 2023
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0:29
🌞 Start your morning with workouts that makes your whole day better. PERSIST includes warmups and fun, effective workouts for every schedule and setting. Try two weeks free to look good and move well, one morning workout at a time. | Marcus Filly
31.1K viewsJan 10, 2024
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0:32
🌞 Start your morning with workouts that makes your whole day better. PERSIST includes warmups and fun, effective workouts for every schedule and setting. Try two weeks free to look good and move well, one morning workout at a time. | Marcus Filly
1.1M viewsJan 10, 2024
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0:19
Think you need a barbell for a strong hips and a meaty leg day? Think again! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #workoutprogram #hypertrophy #strengthtraining #fitness #workouttips | Marcus Filly
57.7K viewsJun 29, 2024
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0:28
🚨 This program is built for those who want to: LOOK good, MOVE well, AND see noticeable strength and muscle GAINS, week after week! 👀💪🏻 ... without the burnout, naggy pains, or achy joints! ❌ Every cycle, every workout is thoughtfully planned, maximizing both the short-term and long-term benefits of your hard work. We make sure all your bases are covered, while keeping it simple & straight-forward 🏋🏼 Strength Training 🏃🏻 Endurance & Conditioning 💪🏻 Mobility & Joint Health ALL App Membe
188.5K views7 months ago
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0:10
Leave the gym on a high note with this Aerobic Bodybuilder workout: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6 Rounds 10 cal assault bike 3sec Ring Plank 15m SA KB OH Carry -directly into- 6 Rounds 10 cal row 20sec L Sit on Parallettes 25 DU 20m SA KB Rack Carry ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #conditioing #aerobicbodybuilder | Marcus Filly
515 viewsFeb 12, 2025
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0:14
Add YEARS to your training 💃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ By prioritizing muscle resilience and symmetrical strength, you’re able to train harder for years to come. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 12 Min. EMOM Min. 1: Copenhagen Raises Right x 10 reps Min. 2: Copenhagen Raises Left x 10 reps Min. 3: Seated Hip Banded External Rotation OR Lateral Band Walks x 20 reps Repeat for 12 minutes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make sure to rest for the remainder of your minute. Use a timer or stopwatch to ensure you’re keeping pace! 🌶 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybu
2.8K viewsFeb 13, 2024
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0:18
You don’t need endless mobility drills. You just need a few good ones. Do each movement for 30–45 seconds per side (1–2 rounds total): ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Kneeling CARs • Hip airplanes • Heel clicks • Single-leg pike leg lift-over • Glute mobilizations • Half-kneeling hip-to-hamstring ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Move slow, stay controlled, and focus on quality - not forcing range. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want help building mobility that actually supports your training? DM me or comment “HIPS.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #hipmob
917 views4 months ago
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0:40
No machines, no barbell—just 5 kettlebell moves to build strong legs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #kettlebells #legday #squat | Marcus Filly
2.3K views10 months ago
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0:29
Are you over 40? Give this workout a go and I guarantee you’ll feel good afterward. (Bonus points if you’re under 40 😉) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A) Alternating reverse lunges - 3 x 20 reps (10/side) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ B1) Alternating DB shoulder press - 3 x 10 reps (5/side) B2) DB romanian deadlifts - 3 x 10 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ C1) DB Pull Over - 3 x 10 reps C2) Leg Lowering - 3 x 15 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want more workouts like this - effective, joint-friendly, and actually sustainable- comment STRONG below or send me a D
2.8K views4 months ago
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0:57
Want saggy glutes? Then DON’T do this workout. For everyone brave enough to try it—good luck walking tomorrow. This workout is brutal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Part 1: 4 sets - Left Leg B stance Hip thrust x 12 reps - Right Leg B stance Hip thrust x 12 reps - Hip thrust (both legs) x 24 reps *rest as needed between sets *no rest between legs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Part 2: - Bulgarian Split Squat *1 top set to failure in the 8-12 reps range (per leg) *It took me about 3 working sets to reach my top set ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Love brutal
7K views7 months ago
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0:35
WOOF this one is TOUGH. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 15min AMRAP @ a sustainable pace: 6/side KB hamstring march 100m front rack carry 6/side goblet curtsy lunge 10m farmer carry 6/side plank KB pull through ⠀⠀⠀⠀⠀⠀⠀⠀⠀ suggested weights: 53/35lb ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #kettlebellexercises #kettlebellworkouts #kettlebelllifting | Marcus Filly
3.7K viewsApr 25, 2025
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0:51
One tool - legs for days. Kettlebells hit every muscle while forcing you to stabilize. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Goblet squats - quads and core ✅ Single-leg RDLs - hamstrings and glutes ✅ Sumo squats - inner thighs and glutes ✅ Calf raises - complete the chain ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Garage, backyard, hotel room, or that spot behind your couch. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow for more ways to make LEG DAY a habit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #kettlebells #legworkout #trainanywhere #noexcuses #legday | Marcus Filly
2.5K views7 months ago
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0:18
Switch up your stance to change the stimulus and unlock a whole new level of gains! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #lowerbody #legday #squat | Marcus Filly
56K viewsMar 26, 2025
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0:42
Want to build that 🍑? Try this workout and remember - effort drives intensity! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A. Deficit Sumo Deadlift – 4x6-8 reps B. Single-Leg Landmine RDL – 4x6-8 reps per leg C. Side Plank Bench Hip Dips – 4x10 reps per side ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Good luck walking the next couple of days! 😅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionlabodybuilding #glute #gluteworkout #muscle #gyminspo | Marcus Filly
2.1K viewsMar 2, 2025
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0:37
Perfect your planks with these points of performance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Elbows under the shoulders. 👉 Drive the pinky side of your fist into the floor. 👉 Protract your shoulder blades. 👉 Fully tense your quads and squeeze your butt. 👉 Think about trying to bring the elbows down towards the lower body as you’re flexing. ⭐️ Finally, fully contract the whole body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try 4 rounds of 20 seconds on, 20 seconds off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #persist #lookgoodmovewell #plank #abworkout |
763 viewsAug 24, 2023
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1:28
In order to have visible abs you need to first build your core. 👊 This is my favorite core building exercise: the hanging leg raise. Tips/variations: 1. Have a bar at your back for a better leverage point. 2. Focus on the upper half range of motion. 3. Focus on the lower half range of motion. 4. Try weighted full range of motion reps. Put all of these into a giant set like this: 3 Sets 1. Upper half range of motion x 5 reps 2. Lower half range of motion x 5 reps 3. Weighted full range of motion
12.4K viewsNov 6, 2023
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1:22
After years of chasing that heavy back squat, I started to notice my hips and knees paying the price. 🤕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thankfully, I met @kneesovertoesguy. And he introduced me to the ATG Split Squat. Adding this exercise into my leg routine has been an absolute game changer for my hip and knee health. ❤️‍🩹 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Use these progressions to eventually accomplish a full range of motion, ATG split squat. Incorporate this at 3 sets of 10, once a week. 👏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #atgsplitsq
64.7K viewsMay 15, 2025
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0:11
Full-body workout - no equipment needed 💪 Let’s get after it! And DM me FIT if your workouts just aren’t working. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A1. Strict Bar Dip – 4 × 8-12 reps Rest 60 sec A2. Close-Grip Push-Up – 4 × 8-12 reps Rest 60 sec and back to A1 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ B1. Body Row – 3 × 15 reps Rest 30 sec B2. KOT Split Squat – 3 × 12 reps per leg Rest 60 sec and back to B1 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ C. Hollow Body Rocks – 100 reps *Try to complete in as few sets as possible ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #fullbody #bodyweightwor
2.4K views6 months ago
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0:24
Do you cossack squat? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Goblet, landmine, back rack, or bodyweight — no matter how you do them, the benefits are endless. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Can’t get all the way down yet? No problem. ✅ Elevate your working leg on a plate to shorten the range of motion. ✅ Go bodyweight and use the rig for balance to help keep your chest upright. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The more you practice, the better you’ll get. Don’t let “my mobility sucks” be your reason for skipping this one — let it be your reason to start. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #f
1.6K views6 months ago
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0:32
Have tight shoulders? Have 5 minutes? DO THIS ⬇️ 15/side SLOW half kneeling kb windmills 15 thoracic extensions in a deep squat 60sec/arm single arm dead hang 30sec shoulder bridge Mobility doesn’t have to take hours to be effective. Take 5 minutes to go through this flow and your body will thank you! #functionalbodybuilding #mobility #shoulders #thoracicmobility #strengthtraining | Marcus Filly
1.4K views3 months ago
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0:48
One tool - legs for days. Kettlebells hit every muscle while forcing you to stabilize. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ Goblet squats - quads and core ✅ Single-leg RDLs - hamstrings and glutes ✅ Sumo squats - inner thighs and glutes ✅ Calf raises - complete the chain ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Garage, backyard, hotel room, or that spot behind your couch. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow for more ways to make LEG DAY a habit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #kettlebells #legworkout #trainanywhere #noexcuses #legday | Marcus Filly
2K views7 months ago
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