Name: Playbook - Bailey Nomi - W1/D4: Strong Knees: Back of Leg
Uploaded: 2022-12-28T00:32:54.968Z
Duration: 20 min
Description: W1/D4: Strong Knees: Back of Leg

Sara Lane Lively

Emily

My second round of this workout. Last time I really struggled with the lunges. This time it was challenging but I'm definitely improving. Go me!!!

Louise

Gonna have to do these chair lunges more- helped me focus on form/control

Hilary

These look so simple to do but but really work you out

Alondra

My legs are shaking. My hamstrings are definitely going to thank you for this... eventually.

Girl! You’re killing these workouts. I hope your thighs need a break because we’re working the backs of your leg today. 

You’ll need Nomi Active’s Bôl (or a pillow) and a chair today.

“Please, keep looking. Not for a person, but for your passion, your love, your goals, your dreams, your happiness, yourself. Keep looking. Explore yourself before you explore another. Know your
worth, know yourself.”

Lay down, walking your shoulder blades together underneath you. Place the soles of your feet on the ground with knees bent. Bring hips up to the highest point, knitting the ribs together. Start your taps, 1 count down, 1 count up. 

Modification: place a yoga block underneath your low back for less depth

Advancement: Press harder into your heels, place a weight on your hips or a resistance band above your knees around thighs

Bridge Taps

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 Bol 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. Hold the knee lifted, squeezing the ball as tight as you can, and releasing.

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

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

Standing Ball Curls

Start with heels together, toes apart. Take the outer leg, and slide it out diagonally behind you. It might be easier to place your foot on a towel or use a sock to make the slide out smoother. Bend deeply into the standing leg (inner leg).

Modification: Don't slide out as much, hold onto a chair for stability

Advancement: Slide out further, staying more controlled, squeezing thighs together on the up.

Alternate sides with each rep

Sliding Lunges (Diagonally)

Place your hands on a chair for balance, stepping one foot back. Make sure your legs are hips width distance, not “on a balance beam” in front of each other. 

Bend into both knees, lowering the back knee down to hover over the mat/floor. Do not actually tap the knee on the ground. 

Alternate sides with each set.

Lunges Holding a Chair

Laying on your stomach, place your forearms onto the ground stacked like a pillow for your head. Press your pelvis into the ground, lifting legs off the ground with low back and glutes (buttcheeks). 

Modification: bend the knees. Place something soft under hips to protect hip bones

Advancement: place Nomi Active’s Barely Bracelets around ankles for a more challenging workout

Facedown Leg Lifts

Keep your feet hips width distance as you hinge at the hips, lead with the chest, and forward fold. Option to keep knees bent, you can round at the bottom. 

Lift halfway up, hold, before standing all the way up to prevent dizziness. 

Modification: do this seated with legs outstretched

Advancement: wrap hands around legs, pulling upper body into thighs

Standing Forward Fold

W1/D4: Strong Knees: Back of Leg

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

Jenna

W1/D1 Strong Knees: Inner Thigh Emphasis

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

Monica

Emma

W1/D2 Strong Knees- Outer Thigh Emphasis

W1/D3 Strong Knees: Top of Thigh

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

Tasha

Those pulses are KILLER! Breathe. Remember to breathe.

W1/D5 Strong Knees: All Around the Leg

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

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

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

Daisy

W2/D3 Strong Knees: Top of Thighs

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/D4: Strong Knees: Back of Leg

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