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Facts. 🍎🍂🎃.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #applecider #pumpkinspice #autumn  #fall  #hotapplecider #appleciderdonuts Thoughts, dreams, goals, plans are all great but you must follow through and do the work. Let’s make this last quarter of the year great! 
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For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more, contact me. Click the link in my bio.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #wcw #photography #negative  #positivity  #midweekmotiovation #motivation #inspiration  #dothework Mid week motivation: There is a saying, life is like photography; you need the negatives to develop. Now I don’t know how many photographers still use film but... the saying is still true and applicable to life. Our struggles help us find our strength and a rainy day helps us appreciate the sunshine. Let’s all, as Lauryn Hill says, “develop the negative into a positive picture”. #positivevibes
📷 @theaudioknightstheatre Change can be scary and difficult but it can also be worthwhile. #transformationtuesday Thank you to the ladies of @exiletrain especially @bnicehu89 for planning this fun day yesterday, celebrating me getting my IFBB Pro card this summer! 😘😘😘 I appreciate you all more than I can put into words! ❤️ This goes for you too ladies  @christinalawreen @baworkinprogress @car_tastic_ @valeria_cottone 😘😘.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #npcbikini #motivationmonday #sundayfunday  #weightloss  #inspiration #motivation #mondaymotivation  #npc  #bowling #cheers Congratulations Mary @happylittlebeast for getting on stage for the first time this weekend! I am so proud of you!!! Your journey has been incredible! .
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #npcbikini #motivationmonday #transformation  #weightloss  #inspiration #motivation #mondaymotivation  #npc  #hardwork ❤️🙌🏾.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #inspiration #motivation #smart  #npc #hustlers #hardwork #teamexile Congrats to my team and my coach! Good day at the Powerhouse Classic yesterday!
🏆🏆 🏆 Team Exile @exiletrain cleaned up!
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #npcfigure #classicphysique #mensphysique  #npc #powerhouseclassic #teamexile Burn out with overhead kettle bell swings after training shoulders 🔥 #happyfriday #flexfriday 
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For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more contact me, click the link in my bio.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #kettlebell #kettlebellswings #overhead  #justmove #votd #workoutvideos

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Fit Girl Nikki, LLC | Lying Leg Press / Machine Squat
leg press, machine squat
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Lying Leg Press / Machine Squat

 

  1. Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
  2. Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform. Make sure that the knees do not go past the toes. The angle created between the hamstrings and the calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below parallel). Your back and your head should be resting on the machine while your shoulders are pressed under the shoulder pads.
  3. Place your hands by the handles and position your feet slightly pointing out at a shoulder width position. This will be your starting position.
  4. While pressing with the balls of the feet as you breathe out, make your whole body erect as you squeeze the quads. Hold the contracted position for a second. Tip: Since you are starting below parallel, you can opt to use your hands to help you up by pressing on your thighs only on the first repetition.
  5. Slowly squat down as you inhale but instead of going all the way down to the starting position, just stop once your thighs are parallel to the platform. The angle between your hamstrings and calves should be a 90-degree angle.
  6. Repeat for the recommended amount of repetitions.

Caution: Keep your lower back and head pressed against the machine at all times.

Variations: You can use a wide or close stance as well.

 

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

1 Comment

2
  • Anonymous

    Such great stuff. Keep it coming…….

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