Name: Playbook - Bailey Nomi - W1/D1 Hi Beautiful!
Uploaded: 2023-09-12T21:09:16.507Z
Duration: 15 min
Description: W1/D1 Hi Beautiful!

Following these workouts for years and they still slap

Sara Lane Lively

Ashley

Amazing ! Definitely what I need to be working on after five babies! Lol

Celeste

Wow! Was not expecting to feel this phenomenal today

Tiff

I was pleasantly surprised that I actually feel like I’ve done a core/pelvic floor workout. 🤞Hopefully the rest are this good.

Didn't expect to be breaking a sweat on this one!! A wonderful starter routine I can't wait to keep going with this program!!!

Danii

Who knew things that seemed so easy I would totally feel.  This has me excited

Kaitymatt2

I enjoyed this workout way more than I thought I would. I feel it in my core!

Erna C

I was NOT expecting that to be so challenging! That was great!

Loved it, it was actually very challenging for how easy the exercises are so I know I need it!

Lauren

Karen

Michaela

Who knew a you could get such a good workout in 15 min!

Maryam

Amazing 😍 I thought it will be too easy for me but surprisingly I barely made it through... 🙈

Mariya

It can has mora explanation the posture of the moves

Jülide M. Çelebi

Andrea

Looked innocent. Wasn't at all lol. My core is pretty weak! Looking forward to more of your core workouts!

Amy Yeary

Great workout! Made me realize how weak my core really has gotten! But it will strengthen it’s only day 1

Amanda

Lindsay

Ashley Leehane

This was a great first session! Focusing on engaging my core and breathing was super helpful!

Meghan

Catching up on week 1 and my core is feeling warm and engaged after the day 1 workout!

Gabriela

I’m just starting with lower back issues.. so it was a great start.. and will work up to not having to modify

Stephanie

Great workout, my abs feel it and my legs were shaking by the final movement 🥵

Hannah

Such a great intro into pelvic floor! Enjoyable but for sure feeling the work!

Kayla Humphries

Love all the added modifications it really made a difference

Anita

Anonymous

Wow. Didn’t realize my pelvic floor needed so much work. That was harder than it appeared

Teri Collins

Thanks Queen! This was a great foray back into barre after a (way too) long break!

Lindsay Lewis

I felt things in my lower tummy that I’ve NEVER felt while working out. Thank you 😅

Kathryn

i’ll admit that it was pretty hard for me!

Zaya

It was great! But I want to know if I have to work together with the pelvic floor in every single exercise or not?:)

Виктория

16 weeks pregnant and finally feeling up to exercising again! Looking forward to finishing this program 👍🏻

Vicki

I didn't expect to sweat as much as I am 😜

Jessica

Those Dead Bugs are so freaking effective.

Louise

Woop that was harder than expected! Get it ladies!

Hilary

OMG! I've only completed one set of exercises, but I think I found my new favorite app! I LOVE that it has a built in timer and the exercises are shown in motion. I will definitely be coming back for more!!

It was good started shaking towards the end.

Shelby

Gabriella

Mandi_mis_fit_

I'm looking forward to this! I feel like I have been struggling with my PF more than I ever have recently and I'm looking forward to strengthening it.

Caitlin

The dead bug kept popping my left hip out of place every time I would go down with my leg. Couldn’t figure out how to modify it.

Celicia

Meredith

Ummmmm I found new muscles in my body? 😲

Melissa

Holy crap those legs at the wall with ball squeezes? Intense!

Nicky

*Alternate sides with each set

Introduction to core work and pelvic floor engagement

Put on your favorite playlist, and VIBE OUT Queen.

Post your selfies for YOU.
Doll up for YOU.
Take naps for YOU.
Eat good food for YOU.
Make yourself habit.

Pelvic floor engagement using a ball between thighs in a resting plank position. 

Modification: go down onto forearm. Squeeze pillow instead of ball

Alternate sides with each set

Ball Squeezes (on your side)

Lift top leg up in a resting side plank to strengthen hip and outer thigh. This exercise is good to balance out the inner thigh and pelvic floor workouts. 

Modification: Stay on forearm and do less reps

Advancement: Place a 1 or 2 lb Barely Bracelet weight around ankle OR hold a light dumbbell on top of the leg.

Alternate sides with each set

Bent Knee Leg Lifts

Press low back into the mat with legs and arms reach to the ceiling. 

Modification: Seated with core engaged, alternate lifting arms up toward the ceiling. 

Advancement: keep legs straight and add Barely Bracelet ankle weights

Dead Bug (Modified)

Press low back into the mat with legs up toward the ceiling. Squeeze the ball.

Modification: don’t use the ball. Bend at the knees. Place small blanket under low back.

Advancement: add ankle weights

Legs up the Wall (with Bôl)

W1/D1 Hi Beautiful!

Simple but very effective!! Feel a difference without killing myself over it is amazing!! Lol

Emily

W1/D2 “Okay, I can do this”

Fantastic! Those side planks and same side dead bugs burned oh so good!!

These exercises are wonderful and easy to follow! I love that they are also low impact!

Alyssa

W1/D3 Getting Deeper

The burn is so good!! 🔥 I definitely feel myself slowly getting better and better with each session!!

I love how low impact yet effective this workout is. I can feel it working it’s magic in my core.

Yikes that was Good. I’m sore from the week

shania

W1/D4 Inner Thighs and PF

Every day I think, “I got this!”… I don’t! 😂😅 In the best way!!

Gladys

W1/D5 Core Focus

Oh that was a really good one! Love work in my lower body.

Arin Fugate

Loved these movements and I worked up a sweat- feels good!

Had a twoish week break to do the hip challenge now I’m back in and my thighs are reel’s it’s today!!

Jenna

W2/D1 Lower body

W2/D2 Let’s Get Into It YUH

The last exercise felt wrong for knees somehow

My knees do not like the thigh dances. Had to stop as I was getting pains under my knee cap. Need to work on strengthening my knees I think.

Good start to the day! I tappedthe timer to adjust for longer to challenge myself on the wide squat pulses!

W2/D3 Outer Thighs (to Balance out inner thigh work)

Starting to notice a difference. Loving this program 🙌

Erin

I love those Dead Bugs! They're so effective. Oof and those criss-cross extensions are something else

W2/D4 Oh girl, those ABS!

The last two ones, they are really good, if you know what I mean 😳

Good workout! I find I get more ‘work’ from the thigh dance if I don’t tuck my toes under. This seems to be more effective for my body; is it a safe modification?

Those hip dips will wake you up in the morning!

W1/D1 Hi Beautiful!

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