Name: Playbook - Bailey Nomi - W1/D1 Strong Knees: Inner Thigh Emphasis
Uploaded: 2023-09-12T21:09:16.342Z
Duration: 20 min
Description: W1/D1 Strong Knees: Inner Thigh Emphasis

Excited for this journey! My wobbly knees are ready for it!

Andrea C

Rachel

Frédérique

Day one down and so excited to keep going!

Courtney

Struggled with the app and no playlist, but I definitely think these can easily be incorporated into down time in the evening when watching TV or listening to a podcast!

Casey B

3rd time doing this challenge! Love it. Helps keep me in shape for hiking season

Sara Lane Lively

Trying something new! It was interesting to do the separate videos for each new thing. I definitely enjoy the lice classes more but this was awesome for helping me with my form! I was able to leave it on repeat so I could correct myself if I accidentally

Corina

Had to take a few weeks off, this was a great restart!

Jenna

I really enjoyed the first day! I’ve been avoiding the knee challenge because my knees are the worst 😂 
But I’ve done the other challenges so I figured it was time. I’ve really been enjoying all her classes. It’s been so much fun and bringing me so much feminine confidence!

Jessy

LOOOOVE the ball squeezes. Finally beginning to understand why fitness freaks love 'the burn'.

Louise

Jenn

I finished Healthy Hips yesterday, and started what I'm hoping is a habit of daily workouts. I tried the knee program last year, when it was released and struggled. I just didn't want to. I didn't finish. Today I started again and whilst it's still a challenge, that voice saying 'nah, this is too hard' is so much quieter. Thank you.

Ouch. My thighs are in 🔥🔥🔥👏👌🙌

Amber

Starting a new challenge  :) last exercise was really tough- just the tiniest of movements but it was so hard!

Hilary

Adriana

The qorkouta are super easy to follow and understand. I can definitely feel this qorkout in my inner thighs!

Allison

This was honestly the style of workout I never knew I needed! I always thought I just hated home workouts, turns out I just had the wrong teacher! Bailey has such a relaxed flow that makes each move seem doable and enjoyable. Couldn’t recommend more!

Madison

It was great and not very hard to do, even for me. I suffer of an autoimmune disease which is called Myasthenia Gravis (it affectes muscles and it tires my body very easily). Since I’m out of shape and feeling a lot of trauma in my body, once I saw your posts on Instagram I knew that I had to give it a try ✨

Matei

Taylor Lucas

Kasey

Elizaveta

A great introduction workout, with a nice burn!

Really challenging but so good. Few exercises in there that my physio got me to do so definitely adding this to my routine

First program of yours I’ve done. Maybe I missed instructions somewhere but would have liked clarification for switching legs in the single leg exercises. Do I do 3 sets with each leg? Am I switching half way though? Otherwise great exercises!

Vicki

Let’s start with inner thighs— we’ll be working all the way around the leg this week, targeting muscles that support your knee for stronger thighs.

So excited to have you here! Commit to yourself by putting a “meeting” in your phone every day. You have a date with yourself, and you can’t miss that!


“Sometimes happiness
looks like staying home, 
minding your business,
telling people 'no",
and doing you.”

Outer glutes and thigh workout to balance our inner thigh workouts. Lay on your side with knees bent, bringing feed off the ground and pressing heels together. Open and close the knees.

Modification: Keep bottom leg on the ground

Advancement: Place Barely Bracelets weights around ankle OR hold a light dumbbell on top of leg.

Switch sides every rep

Clamshell

Start by placing your hands on the ground, with fingertips facing forward. Lower upper body down, while keeping hips tucked up and under. Place Nomi Active's Bôl in between
your knees, squeezing and releasing as if you were trying to pop the ball.

Modification: Use a pillow instead of a ball

Advancement: Lift legs up off the ground into tabletop

Seated Ball Squeezes

Start by placing feet about hips width distance with toes facing forward. Place one hand lightly on a chair for balance. Lift up to your highest heels, bending the knees forward as you lower down. Keep your back flat, hips tucked under.

Modification: Lower heels, lesser bend in the knees

Advancement: Higher heels, bigger bend in the knees, always an option to add a
resistance band around thighs.

Standing Knee Bends in Parallel

Sit onto the edge of a chair, keeping back flat with core engaged. Think as if you were trying to balance something on your head. Place Nomi Active's Bôl in between your knees, squeezing inner thighs and releasing.

Modification: Use a pillow instead of a ball

Advancement: Don't sit in a chair. Hold a "chair pose" where your knees remain over heels (don't let the knees go forward past the feet)

Seated Ball Squeezes on a Chair

Place your forearm on the ground, pressing out of the arm to engage upper body. Take the top leg, placing the foot on the ground in front of you. The bottom leg will go straight out from the body. 

Tap the floor twice, before lifting to highest height

Modification: Roll a small blanket or towel under the hip

Advancement: Add an ankle weight

Switch sides every rep

Lower leg, tap-tap-lift

W1/D1 Strong Knees: Inner Thigh Emphasis

Thought after the first day I wouldn’t be worked that much but I am dripping! I absolutely needed this for my mental health. Thank you thank you 🤗

W1/D2 Strong Knees- Outer Thigh Emphasis

I enjoyed these! I'm really trying to work on knee strength, my right knee has been hurting lately and I'm trying to find ways to alleviate the pain

W1/D3 Strong Knees: Top of Thigh

Oof doing this right after a long leg day workout was perhaps a strange move on my part haha. My knees had a tough lil time but that’s okay! Tis the path to getting stronger! Thank you!

wow that was intense. I realized these parts of my hips really lack strength because I almost got a cramp! and I was short of breath, too
could you please incorporate such exercises more in future? I think it would be great, thanks❤️

Anastasia

Needed a bit of a lighter workout today and this was perfect! I've got to work on my lunges and using the back of the chair alwaya helps me stabilize! 😊

W1/D4: Strong Knees: Back of Leg

Loving these for my in between days. Late workout today after yoga but I'm glad I got it in!

Had my cousin join me today, our legs were shaking after this workout.🙌🏼 My knees are loving this program.

Tasha

W1/D5 Strong Knees: All Around the Leg

I really like these individual workouts. Today was such a stressful day for me, I had to wait until after work to actually workout, buy this helped release today's tension so well. Especially the rocking lunge

Definitely feeling stronger the second time around. Still a challenge, and it burns so good. Love the ball squeezes.

W2/D1 Strong Knees: Inner Thigh Emphasis

This was great! I had a little trouble lifting both legs, holding them up and opening the knees but I'll get there! Just have to keep practicing! 😊

Check the recommendations on modifications as needed ladies!

Whenever you say 'breathe' or 'remember to breathe' I know I'm in for it!!!

W2/D2 Strong Knees: Outer Thigh Emphasis

I'm really enjoying these. I was hoping you might be able to offer an alternative to the tip toes and bent knees while holding onto the bar or chair. My right knee tends to hurt sometimes in that position, but I really want to strengthen that area. Thanks! 😊

They look so easy! How is it that simple teensy movements can burn so hard?

Daisy

W2/D3 Strong Knees: Top of Thighs

I'm really enjoying these! It's a great way to de-stress after work! 😊

I did the whole Strong Knees challenge! I am so excited for the hips challenge. More challenges,please! Thanks so much, Bailey!!! Your app is so worth buying!!!

Rica

The first set of the diagonal leg lifts is one 1 second?

W1/D1 Strong Knees: Inner Thigh Emphasis

Community

More workouts from Bailey Nomi