Instagram @Qnhikohle

Here’s more butt and hamstring stuff 😅🔥🍑 Happy Tuesday! >>swipe<< Video 1 - Barbell Good Mornings
Video 2 - Cable Pull Throughs
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For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.

#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #heytrythis #goodmornings #pullthrough #goodmorning #barbell #compoundexercises #glutes #legday #transformationtuesday FYI— consistency over time will get you to your goals. Don’t get caught up in all the fads you hear about... flat tummy teas, lose a gazillion lbs in 3 days because of whatever detox drink... magic pills, potions, fairy dust 🧚‍♀️.... these quick “fixes” give you temporary results. Focus on making sustainable healthy lifestyle changes instead. ❤️
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For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.
#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #amazonprime #amazon #lifetsyle #flattummytea #detox #consistencyiskey #consistency #motivation #inspiration #transformationtuesday ....cooking spinach like..... 😖😖😣😭😭😭😭😭.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #fitnesshumor #gymhumor #cookinghumor #spinach #shrinkage #transform #gymmeme #memesdaily ❤️ if you want love, give love and be love. If you want honesty, give honesty; be honest. Whatever you want to receive, give freely. Happy Sunday Goal Diggers. 😘 .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #reciprocity #love #honesty #give #happysunday #sundayfeels #mood #goals More smith machine leg day fun 😅 *swipe* Donkey Kicks— point your toe to the ceiling to keep the bar unracked. Vertical Leg Press—- point your heels to the ceiling. 🔥🔥
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______________________
For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.
#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #heytrythis  #legpress #donkeykicks #glutes #hamstring #quads #legday #flexfriday #internationalwomensday I hope the goals you are setting are helping you to learn, grow and become someone better than you were yesterday. ❤️❤️❤️
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______________________
For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.
#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #tbt #throwbackthursday #abs #flex #motivationalquotes #zigziglar #yourbetterbodyprogram #goals #thoughtsbecomethings Go after your dreams... in the end it’s better to regret things that you have done rather than to have collected  regrets and “what if’s” for things never attempted. ✨✨✨
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______________________
For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio. www.yourbetterbodyprogram.com
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #yourbetterbodyprogram #transformationtuesday #transform #dreams #goafteryourdreams #chaseyourdreams #regret #noregrets #inspiration Something different for you— zercher squats in the smith machine. I like this variation as it removes the load of weight on the spine, will help improve front squat form and help increase activation in the quads and glutes. This can also be done with a loaded barbell. The weight is held in the crook of your elbows and your stance is wide to accommodate your elbows on descent. Give it a try and let me know what you think! 
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For more workout / cooking videos, with step by step instructions, meal plans or workout plans, discounts and more, contact me. 💥 Also, @bodybyakuafitness and I have launched our 4 week full body workout— Your Better Body - Full Body Max Burn. To learn more and get a free preview click the link in my bio.
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #heytrythis #workout #zerchersquats #squat #compoundexercise #mondaymotivation #quads #legday #motivationmonday 😅😅 Finally Friday!!!
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #friday #friyay #fridayquotes #fword #happyfriday

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Fit Girl Nikki, LLC | Barbell Front Raise Upright Row Combo
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Barbell Front Raise Upright Row Combo

  1. While standing straight, hold a barbell with both hands with a pronated (palms down) grip. Your arms should be extended with a slight bend at the elbows and the barbell should be down near front of your thighs. This will be your starting position.
  2. Slowly raise the bar as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
  3. As you inhale, slowly lower the bar back down to the starting position.
  4. Immediately, lift the bar by raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  5. Lower the bar back down slowly to the starting position.
  6. Repeat for the recommended amount of repetitions.

Variations: You can use dumbbells, barbells, cables or exercise bands to perform this movement.

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

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