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Fit Girl Nikki | bootywork
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bootywork Tag

Glute Sculpting Squat Variations

In addition to traditional primary lifts like weighted back squats and dead-lifts, I like to include auxiliary exercises to my leg days to target the glutes and hamstrings especially since I compete in the bikini division of the NPC. I have posted some other fun…

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Diversify Your Leg Routine

I posted this image on my InstaGram account (follow me) and thought I would share it here too!! It seems a lot of focus is placed on squats to build, shape and sculpt the legs and booty. Squats are great however there is more to…

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After the Off Season: 5 Tips for Success

The other day I met with my coach to discuss the plan for the next few weeks. My off season is officially over! After my last competition in November 2013 the plan for “off season” was to put on more muscle in preparation for 2014…

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Hip Thrusters / Glute Bridges

Hey Goal Diggers! I definitely wanted to share another one of my favorite glute exercises which in my opinion targets the glutes (more specifically gluteus maximus) way more effectively than squats. They are called,  Hip Thrusters/ Glute Bridges and there are several variations. This exercise was invented…

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