Instagram @Qnhikohle

😅 No big deal..... just getting my suit glued to my butt 😂😂 Thanks for always having my back @exiletrain 🍑🍑😂😂😂 #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 “Been through some bad sh*t, I should be a sad b*tch; who woulda thought it'd turn me to a savage?” ~Ariana Grande (7 Rings) #mood 😅 But for real, I’ve said before, we can’t always control the things that happen TO us but we can control how we respond to those things. Sometimes we have to experience the rain to truly appreciate a sunny day. 😘😘😘 .
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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 #attitude #effort #7rings #selfcontrol #patience #virtue #inspiration #motivationalquotes 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

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Fit Girl Nikki, LLC | Static Squat Hold Preacher Cable Curl
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Static Squat Hold Preacher Cable Curl

 

  1. Attach a straight bar to the low pulley. Choose an appropriate weight on the stack.
  2. Grab the bar and lower into a deep squat position. Place your elbows firmly on your knees, treating them like preacher bench.
  3. Fully extend your arms. This will be your starting position.
  4. Now start pulling the weight up towards your shoulders and squeeze your biceps at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
  5. Now slowly lower the weight returning to the starting position.
  6. Repeat for the recommended amount of repetitions.

Variations: You can also use an e-z bar attachment, rope or even a single hand bar so that you can do one arm at a time. This exercise can also be performed with barbells, dumbbells, E-Z bar, and exercise bands.

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Fit Girl Nikki LLC

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