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19.3k Likes, 1,337 Comments - Nicole Mejia (@nicole_mejia) on Instagram: “When a dead lift and a sumo squat have a baby, it looks a little something like this: -Feet should…”

19.3k Likes, 1,337 Comments - Nicole Mejia (@nicole_mejia) on Instagram: “When a dead lift and a sumo squat have a baby, it looks a little something like this: -Feet should…”

Nicole mejia. I love her. Women who workout. Fit and thick... I fallow her on IG: Nicole_mejia

Nicole mejia. I love her. Women who workout. Fit and thick... I fallow her on IG: Nicole_mejia

Heavy glute day circuit: - on the abductor machine: sit on the edge of the seat and go as heavy as you can for 20 reps. Immediately drop weight by 20-40 lbs and repeat until failure. - 20 lateral low squat walks with lateral bands - on the cable machine: 15 donkey kicks on each side

Heavy glute day circuit: - on the abductor machine: sit on the edge of the seat and go as heavy as you can for 20 reps. Immediately drop weight by 20-40 lbs and repeat until failure. - 20 lateral low squat walks with lateral bands - on the cable machine: 15 donkey kicks on each side

Get better isolation in your abductor lifts by bending over with a flat back and soft knees. This prevents you from swinging and puts all the load in the target muscle group! I'm using my lateral bands which are available on Getfitandthick.com @getfitandthick @fitandthickworkout #fitandthickworkout

Get better isolation in your abductor lifts by bending over with a flat back and soft knees. This prevents you from swinging and puts all the load in the target muscle group! I'm using my lateral bands which are available on Getfitandthick.com @getfitandthick @fitandthickworkout #fitandthickworkout

Nicole Mejia. Um, yes I need her body...Perfect mix fit and thick. Summer destination body!

Nicole Mejia. Um, yes I need her body...Perfect mix fit and thick. Summer destination body!

"This is one of my favorite glute supersets to finish off a leg workout with: 1. Heavy abductors- I like to sit on the edge of the seat so I can get more range of motion on this. I usually do 20 full reps and then pulse until failure which is usually 20-40 pulses. 2. One legged press- these are done right after the abductors for 15 reps on each leg At a relatively low weight. Push straight through the heel to target your glutes! Repeat this superset for 3-4 sets with 1 minute rest in…

"This is one of my favorite glute supersets to finish off a leg workout with: 1. Heavy abductors- I like to sit on the edge of the seat so I can get more range of motion on this. I usually do 20 full reps and then pulse until failure which is usually 20-40 pulses. 2. One legged press- these are done right after the abductors for 15 reps on each leg At a relatively low weight. Push straight through the heel to target your glutes! Repeat this superset for 3-4 sets with 1 minute rest in…

Visualize Your Goal, Then Work For It When you have a clear goal in mind, everything else becomes optional. Nicole Mejia http://www.gymaholic.co

Motivation - Best Fitness Motivation Site

Visualize Your Goal, Then Work For It When you have a clear goal in mind, everything else becomes optional. Nicole Mejia http://www.gymaholic.co

Motivation - Best Fitness Motivation Site

Motivation - Best Fitness Motivation Site

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