MPower6

5 exercises for Defined Quads 🔥

5 exercises designed to target the quads, build strength, and create that strong, sculpted lower body.

•Hack Squat: 3 sets, 8-10 reps

•Leg Press: 3 sets, 12-15 reps

•Leg Extension: 3 sets, 10-12 reps

•Dumbbell Lunges: 3 sets, 12-16 reps

•Goblet Squat: 3 sets, 10-15 reps

Focus on controlled reps, a full range of motion, and progressively challenging yourself over time. You don’t need 10+ exercises to have an effective leg day — quality > quantity.

Save this for your next quad-focused workout 🙌

Locked & loaded 🦾

“Healthy” foods can still stall fat loss 👀

Foods like nut butters, avocado, granola, trail mix, and smoothies can absolutely be part of a balanced diet—but portions matter. Nutrient-dense doesn’t always mean low-calorie, and those calories can add up faster than you think.

The goal isn’t to cut these foods out. It’s to understand what you’re eating, build portions that support your goals, and create habits you can actually sustain.

Swipe through for a deeper dive ➡️

Have nutrition questions or need more individualized guidance? Brooke, our Nutrition Coach, is here to help you take the guesswork out of fueling your goals 💪🥑

PerformanceNutrition

Nutrition Coach Highlight — Brooke Vernon, RN, NASM-CPT, FNS, PN1

Brooke Vernon is a Registered Nurse with more than 20 years of experience in cardiology and a NASM Certified Master Personal Trainer with a passion for helping people build sustainable, healthy lifestyles through evidence-based nutrition and strength training. She is a Precision Nutrition Level 1 Certified Nutrition Coach, along with NASM Fitness Nutrition Specialist, and Behavior Change Specialist, believing that lasting results come from education, consistency, and personalized coaching—not restrictive diets or quick fixes.

Brooke works with clients of all fitness levels whose goals are to build muscle, lose body fat, improve metabolic health, and gain confidence both inside and outside the gym. Her coaching combines science-backed nutrition strategies, realistic habit development, and individualized accountability to create long-term success.

In addition to nutrition coaching, Brooke is an experienced personal trainer, competitive bodybuilder, seven-time Boston Marathon participant, and American Heart Association BLS/ACLS Instructor. Her diverse background allows her to bridge the gap between healthcare, performance, and everyday wellness.

Whether your goal is weight loss, body recomposition, improving athletic performance, or simply feeling your best, Brooke’s mission is to help you create a healthier lifestyle that is enjoyable, sustainable, and built to last.

Back Builder 💪

A strong back is the foundation for better posture, improved performance, and total-body strength. Training your back not only helps you build muscle but also supports healthy shoulders, reduces injury risk, and improves pulling power in and out of the gym.

Back Builder Workout:

• Wide Grip Pulldown – 3 sets × 8–10 reps
Targets: lat width + upper back development

• Straight Bar Pulldown – 2 sets × 10–12 reps
Targets: lats + mind-muscle connection

• Dumbbell Row – 2 sets × 8–20 reps
Targets: lats + mid-back strength

• Seated Cable Row – 2 sets × 10–12 reps
Targets: mid-back + rhomboids

Focus on controlled reps and a full range of motion to maximize back engagement and build strength where it counts.

Save this workout for your next back day and let us know which movement gives you the best pump 🔥

Performance Coach Highlight: Reggie Bonnafon

Reggie brings a rare depth of experience to the M6 Performance Training team. Born and raised in Louisville, Reggie attended Trinity High School where he played football. He then went on to continue his college career as a quarterback at the University of Louisville before transitioning to wide receiver and running back, a move that carried him to the NFL where he played for the Carolina Panthers and Washington Commanders. He knows firsthand what it takes to compete, adapt, and perform at the highest level of the game.

Now he’s bringing that same standard to the athletes and members at MPower6. Reggie’s coaching goes beyond sets and reps, blending elite training experience with a focus on the mental side of performance, helping you build the physical tools and the mindset to match. Come train with someone who’s been where you’re trying to go.

Supporting strength through every life stage 🤍

Every workout is adapted to meet you where you are—so you can keep moving, feeling strong, and preparing for what’s ahead 💪

Personal Trainer Highlight - Valerie Mills

Valerie is a NASM Certified Personal Trainer and Group Fitness Instructor raised in Louisville, KY. Growing up playing volleyball, she developed a love for movement, competition, and pushing herself. During her sophomore year of high school, Valerie found strength training and fell in love with the confidence and mindset shift that came from lifting weights.

Her own journey and challenges shaped her passion for coaching. Valerie believes fitness is about more than physical changes. It’s about building a strong foundation through movement, improving confidence, developing discipline, and learning to love fitness again.

Through her NASM certification, Valerie incorporates functional strength training, progressive overload, mobility, and conditioning to help clients become stronger, more capable, and confident in and out of the gym.

Outside of coaching, Valerie loves hosting the Louisville Girls Walking Club, doing social media, and building a community that inspires others to become the strongest version of themselves.

Fall in love with the process 🙌

Off-season work. In-season results 🏀💪