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VanKa

@vankadesigns

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QUADS & CALVES😵‍💫 ☆ Hack squat -Or any squat variation of your choosing. I work my way up in weight and go to failure on the last set with a moderate weight ☆ Bulgarian split squats ☆ Standing calf raises -Or any type of calf raise you prefer ☆Leg extension -I do 4x12-15 reps, but on the last set I do 10 reps of a heavier weight and immediately drop down into 15 reps of a lower weight (or until failure) ☆Heel elevated goblet squat -I do these as a burnout and will take most if not all of the sets to failure - I haven’t been too good about training quads and calves, but I readjusted my split to make sure I do! So getting back into it was a little tough and I definitely had to push myself. - You can do any squat variation you’d like, but I chose hack squats for today. I’m still working on my mobility and form for barbell back/front squats so once I get better I’ll move into doing those. For the heel elevated goblet squats don’t be afraid to use a HEAVY weight! You may not think you can carry a heavy dumbbell with your arms but your legs definitely can so make sure to grab a challenging weight and push yourself! - This is a relatively short workout but extremely effective, especially if you’re really challenging yourself. I will also typically add walking lunges or wall sits into this workout, but since I was just getting back into it I didn’t want to overdo it. Hope you guys like it! 🙃 - Wearing @vankadesigns & @gymshark 🏋🏻‍♀️Try this workout and DM with any questions or comments! #workout #fitness #workoutroutine #quads #motivation #gym #workoutideas #calves #quadsandcalves #killer #pushyourself
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Almost time! Junior National Championship team bonding! Thank you @vankadesigns #oneweekaway #vegasbaby #hoodielife #volleyballlife #grit #teamwork @usavolleyball #nationalbid #usabid #americanbid
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Easter 2021🐣🐣
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Spring break 2021 🍻🏝❤️🍻
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Lunch 🏝🇧🇸🍻with family
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📍SPOTTED in MIA 🚨 * Moms loving their #VanKa shirt 🖤 * DM me for all your personalized requests ♥️
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🖤🖤🖤🖤🖤🖤
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