Name: Playbook - Bailey Nomi - W1/D4 Inner Thighs and PF
Uploaded: 2023-09-12T21:09:16.610Z
Duration: 20 min
Description: W1/D4 Inner Thighs and PF

The burn is so good!! 🔥 I definitely feel myself slowly getting better and better with each session!!

Danii

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

Raluca

That last exercise was one of the hardest things I’ve ever done 🥵 I loved it!!

Hannah

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

Виктория

Doing this with ankle weights is a totally game changer for me. Great workout!!!

Rica

Pelvic floor is the focus, but bonus! Inner thighs will get some love too. Work hard today, so you can motivate yourself to finish your first week strong.

*Alternate sides with each set

Put on your favorite playlist, and vibe out Queen!

“Can't be around people who think your growth is competition. If we can't be happy for one another. we have nothing in common.”

On your side, curl up the top heel toward your bottom, squeezing Bôl in between your thighs.

To modify: Come down to your forearm. Squeeze a pillow instead of Bôl.

Advancement: Lift the hips up to side plank, still squeezing with the top leg.

Alternate sides with each set

Top Leg Ball Squeeze

On your side, lift top leg into tiny, inch-sized circles in both directions.

Modification: Bend top leg. Option to place a blanket under hip for comfort.

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

Alternate sides with each set

Leg Circles

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, dipping gently down to the ground and slowly coming back up to your max height.

Bridge Lifts (with bôl)

Start by laying on your back, placing Nomi Active’s Bôl between thighs. Straighten legs up toward the ceiling, using low abs to lift the hips off the ground. Try to avoid swinging.

Modification: ditch the ball, bend the knees, place arms alongside body, using them as leverage to get higher

Advancement: place 1 or 2 lb weights around ankles

Lower Body lifts (with bôl)

W1/D4 Inner Thighs and PF

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

Karen

Emily

W1/D2 “Okay, I can do this”

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

These exercises are wonderful and easy to follow! I love that they are also low impact!

Alyssa

W1/D3 Getting Deeper

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!

Hilary

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/D4 Inner Thighs and PF

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