Name: Playbook - Bailey Nomi - W1/D2 Strong Knees- Outer Thigh Emphasis
Uploaded: 2023-09-12T21:09:16.358Z
Duration: 20 min
Description: W1/D2 Strong Knees- Outer Thigh Emphasis

Frédérique

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 🤗

Courtney

Sara Lane Lively

Perfect follow up to my morning wake up workout! I really love these individual sets and how you show the right way to do each movement! 😊

Corina

My hips my knees feel better than ever… I didn’t know my body needed this til I start doing it.

Monica

Emma

Can't find a band big enough to appreciate my Goddess sized thighs, but figuring out ways to get the same workout without one was easy. Sweating and feeling it this morning!

Louise

Hilary

Kelsey

What a great workout! I am sweating and shaking!

Andrea Manson

The mermaid lift was difficult for me to figure out, but I’m not sure how to even do the modification version.

Sophie

Amazing. Really helping to open up my hips and regain mobility and strength. Feels great!

Vinisha

Let’s balance out the inner thigh work from yesterday by working outer thighs today. 

Today you’ll need a resistance band (can do without), Nomi Active’s Bôl (replace with a pillow if needed), and a chair ( a wall works fine too).


“Cancelling plans is ok.
Staving home to cook is ok.
Disappearing for to get your life together is ok.
Resurfacing in a foreign country 10 years later
with a new name is ok.
It's called self-care.”

Start seated on the floor with a band just above your knees. Press the knees out
by rocking onto the outer edge of the foot.

Modification: Drop the band, pressing knees out while squeezing outer glutes (butt cheeks)

Advancement: Use a medium to heavy resistance band. Option to lift feet off the
ground.

Seated Band Press Outs

Start on your side, pressing up out of your forearm/hand to engage and protect
your shoulder. Stack the legs in a bent position, placing the band just above your knees. Pressing heels together, open the knees to your highest point, slowly closing and repeating.

Modification: Ditch the band

Advancement: Add medium to heavy resistance band. Lift the hips off the
ground as you open the knees

Alternate sides with each rep

Banded Clamshell

Bring your heels together, toes apart. Lift up to your highest tippy toes, then walk the feet back together, pressing your raised heels together. Place your hand onto a chair or wall for balance. Engage your core by squeezing into center abs "knitting ribs". Lower down by bending knees in the direction of your toes. Back is flat, as though you were sliding down a wall. Lift back up by squeezing inner thighs together. Repeat.

Modification: Lower heels. Don't bend knees down as far.

Advancement: Place a resistance band above knees. Highest heels, lowest bend in the knees. Let go of holding onto the chair.

Standing Turned Out Knee Bends

Grab a chair or wall to place one hand on for balance. Start standing with your heels together, toes apart. With the outer hand (the one not holding onto the chair) take Nomi Active's Bôl and place it behind your knee, curling up the heel to keep it in place. Now lift the leg up to the side, being sure to keep your knee in line behind your hip. Lower and lift the leg while keeping a tight squeeze on the ball.

Modification: Drop the ball. Lift and lower the bent leg.

Advancement: Lift up onto the toes of the standing foot-highest heel

Alternate sides each rep

Standing Leg Lifts with a Ball

Bend both knees over to one side, untacking them so that one shin is parallel to the front of your mat, and the other knee is directly out from your hip. Place fingertips diagonally out in front of you, pressing into the mat. Use the press to "lift" back leg. It may not come off the mat at all and that's okay. Continue lifting and lowering.

Modification: Prop yourself up with a blanket, yoga block, or something that
helps align relieve your hips.

Advancement: Place Nomi Active’s Barely Bracelets around your ankles

Alternate sides with each rep

Mermaid Lifts

Start seated with your legs outstretched in front of you. Bend into leg and place the outer edge of the foot on top of opposite thigh. 

Modification: Place sole of the foot on inner thigh instead of on top

Advancement: bend into the bottom leg (as seen in video) bringing both legs closer to your body. 

Don’t forget to breathe

Alternate sides with each rep

Seated Figure Four

W1/D2 Strong Knees- Outer Thigh Emphasis

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

Andrea C

Rachel

W1/D1 Strong Knees: Inner 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?

W2/D4 Strong Knees: Back of the Leg

W2/D5 Strong Knees: All Around the Leg

Hurts so good. 
And it's so so satisfying knowing I've completed it.

W3/D1 Strong Knees: Inner Thigh Emphasis

These are some doozies friends, you can do it 💪

W3/D2 Strong Knees: Outer Thigh Emphasis

W3/D3 Strong Knees: Top of Thigh Emphasis

W3/D4 Strong Knees: Back of the Leg

W3/D5 Strong Knees: All around the Leg

W4/D1 Strong Knees: Inner Thigh Emphasis

On the 5th movement, the timer is set to 1 sec (instead on min) on the first two reps

W4/D2 Strong Knees: Outer Thigh Emphasis

W4/D3 Strong Knees: Top of Thigh Emphasis

W4/D4 Strong Knees: Back of the Leg

Done- hurrah!! Loved all new movements in this class, and I love that these are around 20 mins, so it never feels too much of a time commitment even at the end of the day. I’m going to start a new one, and start doing two programs, one AM, one PM working up to full length classes ;)

W1/D2 Strong Knees- Outer Thigh Emphasis

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