Name: Playbook - Bailey Nomi - W1/D3 Strong Knees: Top of Thigh
Uploaded: 2023-09-12T21:09:16.367Z
Duration: 20 min
Description: W1/D3 Strong Knees: Top of Thigh

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

Corina

Sara Lane Lively

Louise

Hilary

Alondra

Maaaate! Those pulses on the tip toes are killer!

So far we’ve hit inner/outer thighs. Let’s get at the top now. This day is very important to knee strength, so work hard, but LISTEN to your body! It is hurts your knees, don’t do it or back off a bit. We’re in the business of Meg Knees, so let’s focus on the goal!

You’ll need a chair and a band. No band? No worries— just buy one soon if you can. I promise it will help you to see a difference!


“2022 will be my selfish year. It will be my get my
shit together year. My self- care year. My know my worth year and my level up year. If you aren't adding you're being subtracted year.”

Grab a chair. Adjust your feet, so you're seated comfortably at the edge of the chair, with knees aligned over toes. Stand up by pressing into the heels and squeezing glutes (buttcheeks) at the top. Repeat.

Modification: Find a higher chair, or do mini squats without chair 

Advancement: Hold onto a weight at your chest or add a resistance band above your knees.

Squats onto a Chair

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. Hold there starting tiny pulses of the knees. Gently add in ticks of the hips at the same time. 

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.

Tuck Pulses in Paralell

Place feet hips width distance apart, bending knees into a "seat" position. Check to make sure you can see your toes in front of your knees. Tuck the hips under, being sure you're not arching in the back. Start to pulse up and down an inch in your chair.

Modification: Don't bend the knees as deeply

Advancement: Lift heels up off the ground into a balancing chair. Sit lower. Tuck hips harder. Option to add a resistance band above the knees.

Chair Pose Pulses

Start in tabletop with hands under shoulders, knees under hips. Flip toes under and engage core before lifting an inch or two off the knees. Hold here- I know it burns! You've got this!

Modification: Put your hands on a couch, and lift from the elevated surface

Advancement: Place a resistance band around thighs, above knees

Floating Table Holds

Start in a seated position with the band around thighs and above knees. Knees are bent, so the soles of your feet can be planted on the ground hips width distance. Alternating lifting the legs up toward the forehead.

Modification: Use a lighter band or skip using a band altogether

Advancement: Use a more difficult band and straighten the legs

Seated Banded Leg Lifts

Step one foot forward, dipping hips down low to feet the stretch in the front of the thigh. Both knees are bent.

Modification: Place a blanket or pillow under the knee for extra protection and
comfort

Advancement: Tuck the back toes under, doing lifts and lowers of the back knee. Also an option to bend in the back knee, grabbing for the foot

Change sides with each rep

Low Runners Lunge

W1/D3 Strong Knees: Top of Thigh

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

Andrea C

Rachel

W1/D1 Strong Knees: Inner 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

W1/D2 Strong Knees- Outer Thigh Emphasis

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/D3 Strong Knees: Top of Thigh

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