Name: Playbook - Bailey Nomi - W1/D1 Hi Beautiful!
Uploaded: 2022-12-28T00:32:54.917Z
Duration: 15 min
Description: W1/D1 Hi Beautiful!

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

3Drea11!

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

Sara Lane Lively

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!!

Tiff

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

Absolutely LOVE will definitely making this a daily add on to my normal workouts :)

Rhyannon

Kelley

These moments seemed simple but I felt the burn! Especially with the 3rd movement. I just got confused if you're suppose do both left and right side for one set or if one set is left side then the second set is right side. Definitely confused on the flow of the workout betwren sets and rests. If you could clarify I would greatly appreciate it 😊

I still need to check out the rest of the workouts

Diana

Randi

That felt great! I loved feeling my small, under used muscles firing during that workout! Excited for the next one.

Georgia

Jamie

*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!

So good!! Love being able to really engage my deepest core muscles!

Great! At first I’m like what these little workouts supposed to burn. But I defiantly did feel the burn. Low impact, high burn. I love it.

Dawn

W1/D2 “Okay, I can do this”

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

Alyssa

Tamara

With additional warmup, it was heeeeaaavyy, but that's good

W1/D3 Getting Deeper

Raluca

That last exercise was one of the hardest things I’ve ever done 🥵 I loved it!!

Oh my GAWDDD that last exercise was one of the hardest things I’ve ever done. My hamstrings are so tight I can’t get my legs straight in the air but it was so challenging, in a good way ☺️

Jackie Caminita

W1/D4 Inner Thighs and PF

Oh, those criss cross exercises are killer! It's always the little movements that get you

⭐️ Oh man! Got my butt kicked today! ⭐️

Jenna

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!!

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)

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

Those leg crosses get you in the end!! 🥵🔥

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!

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!

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!

Reverse table top is a new one! Breathe... breathe...

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

Stepping it up for the last week! Love those lunge stretches

W4/D1 Last PUSH- let’s go!

W4/D3 Hips

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

Wow. Really noticing the difference between now and when I first started.

W4/D4 Power Puthy

Those reverse tables are a work in progress.

W4/D2 More Core!

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

Another program ‘complete’ but everyday the journey in my body continues. Thanks for creating these programs, love working out with you ❤️

W1/D1 Hi Beautiful!

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