Instagram @Qnhikohle

Great Day yesterday at the Garden State Championships... thx for a great show @mrmazali β€” great job @exiletrain πŸ† πŸ† πŸ† 2 first places for me... πŸ˜‰.
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#npcfigure #npcbikini #gardenstatechampionships #physique 😘🍟 .
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#gardenstatechampionships #happysaturday #npcfigure #mood #goodvibes #frenchfries Number 97 today... thank you in advance for your positive vibes 😘😘 thank you as always @jarelarin_mua πŸ’„ #gardenstatechampionships .
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#npcfigure #peakweek #goaldigger Almost time....
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#npcfigure #npc #gardenstatechampionships #peakweek RBF Gains 😭 Don’t ask me to smile for this and other reasons πŸ˜‘πŸ’ͺ🏾 Happy Thursday. Don’t forget to vote for me today in the @mshealthandfitness contest. Link in bio. Thx!
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#tbt #throwbackthursday #frown #smile #rbf Halfway through the week, which happens to be peak week for me. I’ll be onstage this Saturday at the Garden State Championships ...ready to display my hardwork. I am anxious and excited. Scarlett however doesn’t care and is always photobombing me πŸ˜†πŸ˜† happy hump day 🐢
Please take a moment to vote for me to be named Ms Health & Fitness 2018. Link in bio ❀️.
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#flex #goaldigger #abs #npcfigure I have a request! πŸ˜…πŸ˜… Please vote for me to be named Ms Health & Fitness 2018! Link to official voting page is in my bio (first option) and I also have links on my website (www.fitgirlnikki.com) and I will be reminding you often πŸ˜†. Voting starts today 2pm EDT! Please vote for me everyday. Please share with your friends, family, strangers.... anyone!

There will be two voting buttons on my profile once the competition has begun: βœ… Daily Free Votes - These can be used once every 24 hours by verifying with a valid Facebook account. This is the most common way of voting. βœ…Warrior Votes - You can also contribute Warrior Votes if you choose, where a portion of the proceeds goes directly towards helping Homes for Wounded Warriors. .
Everyone in the competition has been split into groups by region, I am representing the northeast! Every Thursday there will be a cutoff at 11PM EST to narrow down the competition so please vote and vote often to keep me going!! ❀️❀️❀️ love you forever 😘 #mshealthandfitness .
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#goaldigger #contest #voteforme One day or day one? The time will pass anyway. #makeitcount .
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#healthylifestyle #time #goaldigger Master the day. Rinse and Repeat. #motivationmonday .
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#mondaymotivation #motivationalmonday #qotd

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Fit Girl Nikki, LLC | Goblet Bulgarian Split Squat
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Goblet Bulgarian Split Squat

  1. Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a dumbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
  2. Bend the knees and lift the dumbbell to your chest.
  3. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
  4. As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
  5. Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
  6. Repeat for the recommended amount of repetitions.
  7. Switch legs and repeat the movement.

Variations: You can even elevate the step up box. Note: the higher the step up box, the more difficult it is to perform this exercise.

Caution: Keeping your balance with this exercise can be challenging. This is an advanced exercise and should not be performed unless you are an experienced weight lifter.

See Also: Rear Loaded Bulgarian Split Squat

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com

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