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List the_gradybunch's Instagram Sometimes you've gotta get creative
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You can see with the leg curls I've put a 3 inch pad/box under my knees. The reason for this is because I want to prevent the weight that I have selected on the stack from touching the rest of the stack when I take my legs down to the straightened position. You get more range of motion meaning more potential  gains. 
You could definitely use an exercise mat folded up to get the same effect but I find the box to be firmer and less giving with each rep.
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The dips are done on a @rogueaustralia rack using the cross bars for handles. 
This enables me to set them at any height needed. You can see that I bend my hips conciously so that my torso leans forward as I do each rep. This is so that I can target the chest to a greater degree instead of the triceps. Think of it like a decline bench press.
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Both of these are part of a weird hybrid chest and hamstrings day in my current program and both feel amazing. 1612162247241253022_284054758

Sometimes you've gotta get creative ◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾ You can see with the leg curls I've put a 3 inch pad/box under my knees. The reason for this is because I want to prevent the weight that I have selected on the stack from touching the rest of the stack when I take my legs down to the straightened position. You get more range of motion meaning more potential gains. You could definitely use an exercise mat folded up to get the same effect but I find the box to be firmer and less giving with each rep. ◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾ The dips are done on a @rogueaustralia rack using the cross bars for handles. This enables me to set them at any height needed. You can see that I bend my hips conciously so that my torso leans forward as I do each rep. This is so that I can target the chest to a greater degree instead of the triceps. Think of it like a decline bench press. ◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾◾ Both of these are part of a weird hybrid chest and hamstrings day in my current program and both feel amazing.

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List redcoralfit's Instagram Making every leg day count ! 
2 weeks out!!! Anytime you can do a a compound movement, it's a win win. I will never say no to adding shoulder workouts even if it's leg day  #body #bodybuilding #vibe #mood #legday #shoulders #workout #lift #girlswholift #girlswithmuscle #npc #bikini #npcbikini #weightloss #gym #gymlife #cleaneating #mealprep #fitness #fitspo #instagood #glutes #healthylifestyle #motivation 1612162171533131206_2314282210

Making every leg day count ! 2 weeks out!!! Anytime you can do a a compound movement, it's a win win. I will never say no to adding shoulder workouts even if it's leg day #body #bodybuilding #vibe #mood #legday #shoulders #workout #lift #girlswholift #girlswithmuscle #npc #bikini #npcbikini #weightloss #gym #gymlife #cleaneating #mealprep #fitness #fitspo #instagood #glutes #healthylifestyle #motivation

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List ashleighjamesx's Instagram My favourite day once again!! #legslegslegs
‍♂️‍♀️ feeling a little stronger getting a personal best for a 3 rep max today @80kg
Not entirely satisfied with depth but I'll take it 
#strength #fitness #squats #legday #training #girlswholift #glutes #fitlife #gymlife #health #strong 1612161163416415702_320493296

My favourite day once again!! #legslegslegs ‍♂️‍♀️ feeling a little stronger getting a personal best for a 3 rep max today @80kg Not entirely satisfied with depth but I'll take it #strength #fitness #squats #legday #training #girlswholift #glutes #fitlife #gymlife #health #strong

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List nikitita's Instagram Morning! September almost October and yesterday I wore this without a jacket  Ibland överraskar du Sverige! Ha en fin dag allihopa #autumn #ootd @wickmanwatch 1612160132261762613_7125086

Morning! September almost October and yesterday I wore this without a jacket Ibland överraskar du Sverige! Ha en fin dag allihopa #autumn #ootd@wickmanwatch

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List frankiesfitness's Instagram Me and Mumma ❤ 1612159888213918680_609063387

Me and Mumma ❤

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List philipparogers3's Instagram Another  pic  ... it's a work in progress (and I'm proud of it) so il probably stop posting them when I hit 40 ... 50 probably anyway #fitness #fitnessmotivation #squats #progress #glutes #gains #bootybuilding #strongnotskinny #girlswholift #girlswithmuscle #weighttraining #fitfam #bikinifitness #bikinicompetitor #bikini #bodybuilding #healthandfitness #ukup 1612160372009554103_2277450379

Another pic ... it's a work in progress (and I'm proud of it) so il probably stop posting them when I hit 40 ... 50 probably anyway #fitness #fitnessmotivation #squats #progress #glutes #gains #bootybuilding #strongnotskinny #girlswholift #girlswithmuscle #weighttraining #fitfam #bikinifitness #bikinicompetitor #bikini #bodybuilding #healthandfitness #ukup

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List kimmymaree's Instagram So excited! 
Just 2.5 weeks until I make my debut as a bikini diva with the @wbff_aus
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It's been a goal of mine now for over a year to compete with this world class federation and I so am excited and proud with the package I will be bringing to the stage in 2.5 weeks ******
I Can't wait not only to be up on stage again but to also meet all the amazing girls and guys competing along with the rest of the Wbff family 
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A massive Thank you  to my gorgeous posing coach Wbff fitness pro @melissa_leman for creating a routine I love 
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#wbff 
#wbffaust
#wbffaus17
#fitness
#posingpractise 
#sydney 
#muscle 
#diva
#girlswholift
#glamour 
#elitesupps
#bootybuilder 
#bikini
#athlete 
#toned 
#bikiniathlete 
#fitchicks
#glutes 
#quads 
#powerbuilding 
#shredded 
#inspire 
#girlswithabs 
#readhead 
#transformationtuesday 
#powerbuilder 1612160016483443774_238748968

So excited! Just 2.5 weeks until I make my debut as a bikini diva with the @wbff_aus ****** It's been a goal of mine now for over a year to compete with this world class federation and I so am excited and proud with the package I will be bringing to the stage in 2.5 weeks ****** I Can't wait not only to be up on stage again but to also meet all the amazing girls and guys competing along with the rest of the Wbff family ****** A massive Thank you to my gorgeous posing coach Wbff fitness pro @melissa_leman for creating a routine I love * * * * * * * * * * * * #wbff #wbffaust #wbffaus17 #fitness #posingpractise #sydney #muscle #diva #girlswholift #glamour #elitesupps #bootybuilder #bikini #athlete #toned #bikiniathlete #fitchicks #glutes #quads #powerbuilding #shredded #inspire #girlswithabs #readhead #transformationtuesday #powerbuilder

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List sunflowersoul_fitness's Instagram Be your own motivation Disse bildene ble tatt 20 August og vekta viste 62kg.Vekta i dag er 64kg.Jeg husker den dagen godt,fordi jeg tenkte at nå har jeg funnet trivselsformen og jeg sa til meg selv at dette skal du huske når du står på scenen å er skraptynn,at en scene form er ikke noe å jakte på! For jeg synes nemlig jeg ser sinnsykt mye bedre ut her enn jeg gjorde på scenen med 59kgEr så glad at jeg har tatt masse formbilder hele veien slik at jeg kan se fremgangen min å bli motivert av meg selv Å jeg digger at jeg bare er 2 kg unna formen på bildet her,hvilket betyr at om 2-3 små uker er jeg tilbake dit om jeg legger ned innsatsen LIVET ER FOR KORT TIL Å IKKE TRIVES I EGEN KROPPSå hvorfor ikke gjøre noe med detHar det mye bedre nå mentalt og helsemessig da jeg trives megagodt I egen kropp om dagen,å det er det viktigste Elsker følelsen det gir å være I god form 

Å med det sier jeg god natt å skal I morgen ta fatt på ukas første økt som blir #legday #teamtoppform #competitionprep #shape#bodyfitness #abs #girl #posedown #bodyfitness #strenght #strong #fit #fitness #girlswithmuscles #girlswhosquat #girlswholift #bodybuilding #nevergiveup #instalike#trainhard #gymrat #mindoverbody #fitgirl #fitgirls #3tmoholt 1611903883960907366_185997168

Be your own motivation Disse bildene ble tatt 20 August og vekta viste 62kg.Vekta i dag er 64kg.Jeg husker den dagen godt,fordi jeg tenkte at nå har jeg funnet trivselsformen og jeg sa til meg selv at dette skal du huske når du står på scenen å er skraptynn,at en scene form er ikke noe å jakte på! For jeg synes nemlig jeg ser sinnsykt mye bedre ut her enn jeg gjorde på scenen med 59kgEr så glad at jeg har tatt masse formbilder hele veien slik at jeg kan se fremgangen min å bli motivert av meg selv Å jeg digger at jeg bare er 2 kg unna formen på bildet her,hvilket betyr at om 2-3 små uker er jeg tilbake dit om jeg legger ned innsatsen LIVET ER FOR KORT TIL Å IKKE TRIVES I EGEN KROPPSå hvorfor ikke gjøre noe med detHar det mye bedre nå mentalt og helsemessig da jeg trives megagodt I egen kropp om dagen,å det er det viktigste Elsker følelsen det gir å være I god form Å med det sier jeg god natt å skal I morgen ta fatt på ukas første økt som blir #legday #teamtoppform #competitionprep #shape#bodyfitness #abs #girl #posedown #bodyfitness #strenght #strong #fit #fitness #girlswithmuscles #girlswhosquat #girlswholift #bodybuilding #nevergiveup #instalike#trainhard #gymrat #mindoverbody #fitgirl #fitgirls #3tmoholt

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List vanyalouisa's Instagram Sunday session was so good! First 80kg standard deadlift ☺️ 1612158545271608133_1974820426

Sunday session was so good! First 80kg standard deadlift ☺️

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List genlvilla's Instagram Leg day burnouts  TAG a friend you want to try these with.  1612158704404985694_1988021414

Leg day burnouts TAG a friend you want to try these with.

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List lotrey's Instagram Finaly hit that 150lb goal!!!!  We hit a few bumps in the road, but we made . My upper body looks similar to how it looked back when I was 141lbs so I'm pretty sure the most of the 9lbs that I've gained went to my legs, back, chest and butt . Since I'm not competing. I think I'm just gonna stay around 145-150 and just continue powerlifting and building my strength. Happy Monday y'all! .
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#instafit #motivation #fit #fitness #flex #gym #trainhard #vegeta #dedication #shredded #glutes #cosplay #grind #lifestyle #bodybuilding #fitnessmodel #fitspo #bestoftheday #aesthetics #physique #powerlifting #gains #dbz #fitfam #selfie #wanderlust #deadlift #ootd #tattoos #dragonballz 1612158897988361116_45835904

Finaly hit that 150lb goal!!!! We hit a few bumps in the road, but we made . My upper body looks similar to how it looked back when I was 141lbs so I'm pretty sure the most of the 9lbs that I've gained went to my legs, back, chest and butt . Since I'm not competing. I think I'm just gonna stay around 145-150 and just continue powerlifting and building my strength. Happy Monday y'all! . . . . . . . . . . . . . #instafit #motivation #fit #fitness #flex #gym #trainhard #vegeta #dedication #shredded #glutes #cosplay #grind #lifestyle #bodybuilding #fitnessmodel #fitspo #bestoftheday #aesthetics #physique #powerlifting #gains #dbz #fitfam #selfie #wanderlust #deadlift #ootd #tattoos #dragonballz

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List orsih's Instagram Alleen maar oefeningen posten met bil is nu helemaal in toch? 1612158539954260228_212666719

Alleen maar oefeningen posten met bil is nu helemaal in toch?

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List helenpeebles11's Instagram Change doesn't happen over night, but hard work does pay off in the end  #transformationtuesday 1612158430516428012_291234684

Change doesn't happen over night, but hard work does pay off in the end #transformationtuesday

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