Instagram @Qnhikohle

Officially in contest prep for 2019 as an IFBB Pro πŸ˜… whew chile πŸ˜‚πŸ˜‚ this flashback flex Friday is dedicated to the Garden State Championships; I received 1st in Masters and Open, June 2018. Let’s play a game, who do we hear screaming lol @bnicehu89 @candacecort @bethdianasmith πŸ“’  swipe for this year’s Garden State contest info! .
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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 #flexfriday #flashbackfriday #npcfigure #contestprep #jerseystrong #fbf Random.... did you catch my stories this past weekend? πŸ˜†πŸ˜† Princess Imani & the Prince of Soul Glo, Darryl = perfect match πŸ˜‚πŸ˜‚πŸ˜‚ y’all know i love a good costume party and @dannnyale threw a great Coming to America party! 🎢🎢🎢 *clears throat* she’s your queeeeeen to beeeeee..... πŸ˜‚πŸ˜‚πŸ˜‚.
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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 #comingtoamerica #costumeparty #princess #prince #akeem #mcdowells #eddiemurphy #arseniohall PSA ❀️ Love yourself and the skin you’re in. Work out/ Exercise (whatever activity you enjoy) because you love yourself, not because you hate your body or how you look. 😘 #wednesdaywisdom .
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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 #wcw #loveyourself #lovethyself #lovetheskinyourein #love I can’t believe it’s been over a week since my Fitcation in Mexico! Thank you to everyone who came!! ❀️ We laughed, cried, worked out, danced, ate (a lot), got drunk, swam, rode ATVs, ziplined, had photoshoots, played volleyball and moreπŸ˜†πŸ˜†πŸ˜† Can’t wait for the next!! #FITCATIONWITHNIKKI . .
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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 #mexico #fitcation #travel #travelgram #takemeback #travelfit #beachworkout #fitnessretreat The face you make when they say lifting weights makes you look manly. πŸ˜‚πŸ˜‚πŸ˜‚Did you miss out on joining me on Fitcation?? 🌴We had an amazing time! Stay tuned for more pix 😘.
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πŸ’₯ Also, @bodybyakuafitness and I have launched our 4 week full body workoutβ€” 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 #abs #mexico #fitcationwithnikki #summerbody #beachbody #humpday #glutes #legday #wcw Shout out to all the psychopaths joining me on Fitcation in Mexico next week!!! Stay tuned for the announcement of the next one! 🀩🀩🀩🀩.
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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 #vacation #fitcation  #lol #baecation #gymmeme #fitnesshumor #workout #humpdayhumor #gymhumor πŸ™‹πŸΎβ€β™€οΈ Hi! I know I’ve been absent in my posting outside of IG stories, but I’m still here juggling life. Training for my IFBB Pro Debut (later this year), moving in with my love, planning a wedding, counting down to my Mexico Fitcation (May 9th), taking care of family responsibilities, training clients, helping friends, working full time, drinking water, minding my business, and everything else 🀣 #imtired Life in 2019 has been crazy and busy in the best wayβ€”- I remember when many of these things were just hopes and dreams. As I settle into my new normal I plan to resume my usually posting of motivation, encouragement and workout videos. ❀️❀️ πŸ“Έ @ja_quayan .
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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 #selfie #busybookedblessed #motivation #life #delts #abs #transformationtuesday #encouragement πŸ˜… No big deal..... just getting my suit glued to my butt πŸ˜‚πŸ˜‚ Thanks for always having my back @exiletrain πŸ‘πŸ‘πŸ˜‚πŸ˜‚πŸ˜‚ #happyhumpday I am looking forward to my pro debut this year!!! (this was taken at the Garden State Championships last summer right before winning 1st in open and Masters. I earned my pro card at NPC Universe the following weekend).
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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 #glutes #bikinibite #backstage #delts #quads #waybackwednesday #figuresuit #jagwaresuits Eat a little smarter, move a little more. Keep it simple. ❀️.
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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 #eatclean #quickweightloss #sustainable #weightloss #yourbetterbodyprogram #qotd #tbt #quotes #keepitsimple

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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,Β  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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