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

I really enjoyed this program before bed so I’m back for round two 😁

Caroline

Mindy

Alyssa

Emily

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.

dallas

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

Darlene

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 Eberle

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

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

Andrea

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

*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!

Loved the ball up the wall at the end🔥

W1/D2 “Okay, I can do this”

W1/D3 Getting Deeper

I don’t have a ball so I used two thin foam yoga blocks!

Heidi

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!

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.

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

Starting to notice a difference. Loving this program 🙌

Erin

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?

W2/D5 Time to DANCE

W3/D1 Grab your Bôls

Got deeper into those squat pulses this morning, and oof, my outer thighs shook!

W3/D2 Outer Thighs (to balance inner thigh work)

Started to feel so much stronger, can’t wait to see how my body transforms going forward. The last exercise with the reverse table was very intense!

Raluca

Appreciate how empowering you always are to find what works in my body- Had a hard time holding reverse table, with my arms so did with shoulders down and knees up!

W3/D3 All in One

Hello thighs indeed! Shakey legs is a great way to start the day... I think

W3/D4 Hello Thighs

W3/D5 Core WERK

The ab scissors were a great finishing burn! 🔥🔥

W4/D1 Last PUSH- let’s go!

Those reverse tables are a work in progress.

W4/D2 More Core!

Loved it…some sound would be great in the last video 👍🏻

W4/D3 Hips

Challenging but felt great! I like to stretch on the rests :)

W4/D4 Power Puthy

This was an excellent program. I love how much stronger I feel after completing it

Finished my first class. Feels so good! The best thing is that I feel that I now have more confidence to continue. Thank you!

W1/D1 Hi Beautiful!

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