Instagram @Qnhikohle

Life is like squats. Full of ups and downs... sometimes a pain in the butt. ๐Ÿ˜† Challenges make us stronger. โ€œBeing challenged in life is inevitable, being defeated is optional.โ€ Keep going. .
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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 #squatrack #squats #life #challenges #motivationalquotes #inspirationalquotes  #transformationtuesday #inspire #motivate Hashtag Fitness ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
๐Ÿซ.
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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 #crunches #abs #exercises #gymmeme #fitnessmemes #gymhumor #fitnesshumor #flexfriday #tgif ๐ŸŽถ โ€œWhy food great when I gotta lose weight....โ€ ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ ๐Ÿคท๐Ÿพโ€โ™€๏ธ
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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 #lizzo #foodie #hungry #hangry #wcw #memesdaily #gymmemes #fitnesshumor #gymhumor Wanting more for your self > Being content where you are. We can achieve amazing things (inside and outside of fitness) if we believe in ourselves and our capabilities. #transformationtuesday ๐Ÿ“ท @w_wittmannphoto .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #transformation #weightlossjourney #fitnessjourney #probodybuilder #abs #quads #inspiration #motivation #encouragement Directing a model on a photoshoot? Leading a workout? Playing catch? Lol what does it look like Iโ€™m doing? ๐Ÿคฃ๐Ÿคฃ I workout so I can get *the* shot! Thanks for playing with me in the mud @fametatu !!! Thank you @fleverett for bouncing light carrying everything taking behind the scenes pix and videos....chauffeuring us, feeding us... you the MVP ๐Ÿ˜‚๐Ÿ™Œ๐Ÿพ canโ€™t wait to share what we captured! Follow my photography page @staynfocusimages to see it first! ๐Ÿ˜˜ ๐Ÿ“ธ .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #staynfocus #staynfocusimages #canonrebelsl2 #canon  #canonphotography #photography #photographer #platypod #nature #creativephotography Being calm about everything allows your mind to find solutions. If you are in a constant state of worry and panic you wonโ€™t hear that guidance. #notetoself #mindfulness ๐Ÿง˜๐Ÿพโ€โ™€๏ธ .
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goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #mondaymotivation #motivationalquotes #motivationmonday #becalm #overthinking #overreacting #trust #mindful โ€œStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.โ€
โ€“ @schwarzenegger .
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#flexfriday #goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness #workhard #deadlifts #delts #deltoids #flex #girlswhoflex #fridayquotes #happyfriday #tbt to this past weekend where I headed to a birthday party โ˜บ๏ธ I love when I get to exist outside of gym clothes ๐Ÿ˜† yass pockets๐Ÿ˜‚ thumbs out as per @jasonbolden Dress: @renttherunway .
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#goaldigger #goaldiggers  #fitgirlnikki #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #blackgirlmagic  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #delts #biceps #triceps #renttherunway #fashion #ootd #ootn #fashionista #throwback #dresswithpockets Start where you are. Progress > perfection. ๐Ÿ’ฅ .
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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 #progress #perfect #perfection #startwhereyouare #keepgoing #motovation #wcw

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Fit Girl Nikki, LLC | Shin Boxes & Banded Single Leg Glute Bridges
shin box, warm up, hip, glutes
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Shin Boxes & Banded Single Leg Glute Bridges

This is a video of two dynamic Hip Mobility Drills/ Warmups that would be perfect to perform before training Glutes and Hamstrings.

 

Shin Boxes

  1. Sit on the floor with your legs at 90 degrees (one leg internally rotated, one leg externally rotated).
  2. While keeping your torso upright and feet planted, slowly rotate your hips until you reach the same 90/90 position on the opposite side.
  3. Continue rotating in this fashion, pausing briefly at each side while contracting the glutes, for 2-3 minutes.

(There are other variations, progressions and regressions to this movement)

Exercise Caption: Stack.com

 

 

Banded Glute Bridges

  1. Begin by placing exercise band around the middle of your quads (thighs).
  2. With your back and feet on the floor,ย  raise one foot off the ground. This is your starting position.
  3. Using your glutes, extend your hips vertically to the ceiling.
  4. Extend as far as possible, then reverse the motion to return to the starting position.
  5. Perform recommended repetitions then repeat on opposite leg.

Exercise Caption: Fit Girl Nikki LLC

 

Video Credit: Fit Girl Nikki LLC

 

 

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