Name: Playbook - Bailey Nomi - W1/D3 Getting Deeper
Uploaded: 2023-09-12T21:09:16.593Z
Duration: 20 min
Description: W1/D3 Getting Deeper

Karen

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

Emily

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

Виктория

Hilary

Wow. Again tougher than it would appear. Thank you!

Damn that same side dead bug got me shacking hard core

Shelby

Beth

Morgan

Daniela

Bethanie

Emphasis on side and low abs.

*Alternate sides with each set

Put on your favorite playlist, and VIBE OUT Queen.

“Self-control is strength. Calmness is mastery. You have to get to a point where your mood doesn't shift based on the insignificant actions of someone else. Don't allow others to control the direction of your life. Don't allow your emotions to overpower your intelligence.”

Pressing into the forearm and squeezing ball between thighs, press hips forward as you lift up. Trains core and pelvic floor.

Modification: Stay on the ground or take more frequent rest

Advancement: Stack the legs straight out to the side in a full forearm side blank (knees lifted off the ground)

Alternate sides with each set

Side Plank Lifts with Ball

Top leg lifts up training outer thigh and hip. Remember to engage your core to stabilize. 

Modification: Bend top knee, still lifting leg

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

Alternate sides with each set

Leg Lifts: Straight Leg

Starting with feet hips width distance, walk shoulder blades together underneath you. Place the Nomi Active bôl between thighs, lifting hips to sky and knitting the ribs.

Control hips into pulses by releasing and squeezing flutes at the top of the bridge (squeezing and releasing butt cheeks).

Bridge Pulses (with bôl)

Dead Bug (Same Side)

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/D3 Getting Deeper

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

W1/D1 Hi Beautiful!

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

Danii

W1/D2 “Okay, I can do this”

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.

Erna C

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.

Louise

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/D3 Getting Deeper

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