Nicky Binder Fitness

Nicky Binder Fitness I have been in the fitness industry for 13 years now.

🌎Ibiza/ Online coaching via Trainify app
🏝️The Elite Shift Method™
🧘‍♀️For busy professionals ready to commit & transform
PT | Nutritionist | Pilates | Specialist in Women´s training
📩DM to apply for coaching / Bootcamp/ Fitness Retreats I am qualified Nutritionist, Personal Trainer,EMS Coach and forming myself as a Corrective exercise specialist. Im working online and 1:1 coaching in IBIZA:

My focus with clients is to improve their general health,tailor their workout plan to one that targets their problem areas and make sure they´ll enjoy it, too. Training with me offers flexibility, renew your confidence as a part of your support network,show you how to minimise time wasted and maximise resultshelp perfect your form and educate you at the same time. Every story starts somewhere and mine started 12 years ago, i was coached by a PT who made me to go through it all basicaly alone. Not knowing the correct technique had left me with a slipped disc, which caused leaving my fitness on the side for very long time. That moment I decided to educate myself so I can help myself and other people to prevent what happened to me. I promote a healthy, manageable and sustainable approach as I want my clients to get great results and live a life they enjoy, and they do. I understand the struggle of failing and not progressing with your fitness journey, as I was there once too.

02/12/2025

Building core strength isn’t just about crunches — it’s about control, stability, and smart resistance. Today we’re taking it up a level by adding a band to challenge the core from every angle 🔥

1️⃣ Bench side Plank Abduction
Focus: Deep core + glutes
Slow and controlled — keep the hips stable while lowering the bottom leg

2️⃣ Banded Alternating Knee Lift Hip Thrust Hold
Focus: Glutes + hip flexors + anti-rotation core
Back on the bench, hips up, long band attached to a kettlebell for resistance. Control each knee lift without letting the hips drop.

3️⃣ Banded Resistance Crunch

4️⃣ Banded Resistance Knee to the chest+ leg to the ceiling
Focus: Upper abs + hip flexors
Hands straight, band adding resistance as you lift. First pull the knee to chest, then extend the leg to the ceiling while crunching. Slow tempo = maximum activation.

5️⃣ Single-Leg Straight-Leg Toe Touch (Slow Negative)
Focus: Upper abs + lower abs + mobility
One leg lifted, one straight. Reach for the toes with control, then lower down *extra slow* for that burn.

These are perfect for improving stability, symmetry, and deep core strength while keeping the movement clean and intentional. Your core will thank you later 💥

01/12/2025

🔥 Glute Max Activation Series on the Multipower 🔥
Building strong, rounded glutes requires intention, technique and the right exercise selection.
Here’s a focused sequence to maximise glute recruitment and control:
1️⃣ Good Morning (Smith Machine)
3–4 sets × 10–12 reps
• Keep a soft bend in the knees
• Push hips back with a long spine
• Drive up by squeezing glutes, not lower back
• Maintain feet slightly forward to increase glute load
2️⃣ Reverse Frog Press
3–4 sets × 12–15 reps
• Knees wide, toes turned out
• Lift from the glutes, not the lower back
• Slow tempo for full contraction at the top
3️⃣ Kneeling Butt Single (Smith Machine Kickback)
3–4 sets × 10–12 reps per leg
• Keep core tight to avoid hip rotation
• Press through the heel
• Pause briefly at the top for max activation
4️⃣ Single-Leg Lift (Glute Focus)
3–4 sets × 12–15 reps per side
• Control the movement—no swinging
• Keep pelvis stable
• Focus on the glute med/min to assist overall shape and stability
Consistency + correct technique = real glute growth.
Train smart, train with intention. 🍑🔥

01/12/2025

La vida de ser adulto con hobbies es dura🙈🥹
Me he olvidado de algo?házmelo saber en el comentario⬇️

29/11/2025

👉🏽Three back-focused pulldown variations to level up your upper-back development.

✨Rope pulldown to hit the upper traps and rear delts,
✨V-strap pulldown for mid-back thickness, and
✨neutral-grip pulldown to build width while keeping the shoulders safe.

Add these into your routine if you want a stronger, fuller back.
Follow for more training breakdowns.

✨Spiral Stabilization (SM System) has officially arrived in Ibiza 🏝️— and I’m excited to introduce this method to the is...
23/11/2025

✨Spiral Stabilization (SM System) has officially arrived in Ibiza 🏝️— and I’m excited to introduce this method to the island for the very first time.🤩

If you’ve been struggling with back pain, herniated or bulging discs, sciatica, scoliosis, poor posture, or discomfort from long hours of sitting or intense training, this method can transform the way your body feels and functions, just as it transformed mine.

🗣️💔 My condition was so serious that I was told surgery was the only solution . Instead I started practising SM System . These exercises helped me decompress my spine and gradually release the deep tension that had built up from years of improper movement. As the tension reduced, my discs were able to recover. My mobility returned and the pain disappeared. This method played a KEY role in restoring my body when I was at my worst.

👉🏽Alongside the SM System, I am also trained in manual therapy techniques — specialized release methods that help reduce muscle tension in key muscle groups.

These techniques accelerate and intensify the treatment process, increase comfort, and allow clients to achieve optimal range of motion during exercise.

They include:
✅• Myofascial and muscular release for tension reduction
✅• Pelvic, rib, and shoulder-girdle mobilization
✅• Techniques to release tight cervical (neck) musculature

The SM System itself works by activating the body’s spiral muscle chains, leading to:
• Decompression of the spine
• Restoration of disc space
• Improved posture and functional movement
• Relief from pain caused by muscular imbalance
• Strengthening of the deep stabilizing system (core + pelvic floor)
• Better coordination, mobility, and overall spinal health

If any of these symptoms sound familiar — back pain, disc issues, sciatica, stiffness, or postural imbalance — I’m offering DISCOUNTED Trial SM System sessions in Ibiza, combined with manual therapy techniques when needed.

📩Send me a message to book your session or to find out whether this method is right for your condition.

Dirección

Playa Den Bossa
Ibiza
07800

Horario de Apertura

Lunes 06:30 - 10:00
12:00 - 20:00
Martes 06:30 - 18:00
Miércoles 06:30 - 09:40
12:00 - 18:00
Jueves 06:30 - 18:00
Viernes 06:30 - 18:00
Sábado 08:00 - 13:00

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