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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 | 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.Β Tip:Β 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:Β Keep your lower back and head pressed against the machine at all times.

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

 

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

1 Comment

0
  • Anonymous

    Such great stuff. Keep it coming…….

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