Name: Playbook - Bailey Nomi - W1/D3 Getting Deeper
Uploaded: 2022-12-28T00:32:54.932Z
Duration: 20 min
Description: W1/D3 Getting Deeper

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

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

W1/D1 Hi Beautiful!

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

Hannah

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”

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

Louise

⭐️ 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/D3 Getting Deeper

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