Marcus Filly

Marcus Filly I'm , Functional Bodybuilding founder and creator and 6x CrossFit Games athlete
(14)

06/17/2026

Anyone else?

06/17/2026

DM “360” for my 7-day blueprint for a strong, pain-free body past 40.
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Deadlifts are one of the best lifts you can do for your entire posterior chain, especially past 40…
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But bad form can hurt your lower back!
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Here are my three favorite cues to stay safe and build strength:
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1. Do not aggressively arch your low back. Tuck the ribs, pull the lats down, and stay stacked.
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2. Shine a metaphorical flashlight out of your butt. If it’s pointing up at the ceiling, you’re hyperextending. If it’s pointing down at your heels, you’re tucking. Imagine the beam pointing straight back the whole lift.
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3. Listen to the whisper. If your back feels hot after a session, that’s a warning signal. Back off before it turns into a tear.
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Want 1-1 coaching to get lean and strong past 40? DM me ‘COACH’ and I’ll help you out!

06/17/2026

Got pain in your lower back, hips, knees or shoulders? Here’s the fix 👇
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The longevity crowd will tell you to stop benching, stop deadlifting, stop pushing.
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I disagree.
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Physical pain over 35 is a signal to look upstream, not a signal to stop.
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The fix is to give that area the attention it needs and get back to training.
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Sneak these between your sets and see what changes.
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Want my personal weekly movement plan to sustainably drop weight while also building muscle over 35? DM me ‘360’ and I’ll send it over for free!

06/17/2026

DM me ‘BUILD’ for the full plan to build muscle over 40
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All credits for the original video:

If you could go back and tell your younger self one thing about fitness, what would it be?⠀⠀⠀⠀⠀⠀⠀⠀⠀I spent my 20s chasin...
06/16/2026

If you could go back and tell your younger self one thing about fitness, what would it be?
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I spent my 20s chasing all the wrong things… These are the five I wish I’d known sooner.
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06/16/2026

Which alcoholic beverages are best for weight loss? Here is my hot take 🍾 
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Follow if you’re over 40 and want daily fitness and nutrition tips to build muscle and lose fat.
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Want a game-plan built around your body and schedule? DM me ‘COACH’ for 1:1 coaching
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06/16/2026

If you’re in your 40s or 50s, stop holding yourself to the standard of the 22-year-old version of you.
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That guy had nothing on his plate. No business. No kids. No mortgage.
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You’re not him anymore… And honestly, you shouldn’t want to be.
Your physical identity is just a sliver of who you are now.
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You’re a dad. A husband. You’re running a business or leading a team. The scoreboard isn’t “did I train six days and hit a PR?”
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The new scoreboard looks like this:
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Did you train 3 times this week?
Did you hit your protein today?
Did you get fiber at every meal?
Are your joints feeling better than they were last month?
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That’s what moving forward looks like in this season of life.
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And when you start measuring against that, 3-6 months in you’ve got a whole new base to build from.
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Fitness also ends up serving the rest of your life instead of competing with it.

06/15/2026

DM me ‘360’ and I’ll send you my free blueprint to build muscle without the pain over 40 👇
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If you’re a guy over 40 and Bulgarian split squats are wrecking your hips, the bench is probably too tall for you.
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When the back foot is too high, your back hip is forced into a stretch your body doesn’t love, yet - which is why you feel that pinching, jamming, or tightness at the bottom.
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The fix is simple. Drop the back foot onto something lower. Two stacked plates or a small step work perfectly.
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Now your back hip can sit relaxed at the bottom.
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No pinching, no fighting for range. And the front leg is still doing all the work - quad and glute hit hard, just without the next-day hip pain.
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This is the kind of small tweak that lets you keep training hard into your 50s instead of slowly grinding your hips down.
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Comment ‘360’ and I’ll send you my free Built Not Burnt blueprint to build muscle without the pain 👇

06/15/2026

DM me ‘ABS’ for my personal routine for getting sexy and functional abs over 40!
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These are some popular ab exercises and how I would rank them.
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Do you agree with how I ranked all of these? Let me know in the comments!
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Follow for more!

What happens when you start training less, but with better intensity?⠀⠀⠀⠀⠀⠀⠀⠀⠀Some weird things. Swipe to hear my experi...
06/15/2026

What happens when you start training less, but with better intensity?
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Some weird things. Swipe to hear my experience ➡️
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+14158706566

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