Name: Playbook - Bailey Nomi - W1/D5 Core Focus
Uploaded: 2022-12-28T00:32:54.944Z
Duration: 20 min
Description: W1/D5 Core Focus

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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

This one was HARD! But my legs feel so strong and I'm glad I did it.

The modifications are a great way to help you exercise at the right level for your body.

Sophie

I think there are few moves that where suppose to be 4 reps instead of 3 that was listed, so each side was work twice?

Meagan

This core focused workout will work lower abs— the ones that work closely with your pelvic floor to strengthen and tighten.

*Alternate sides with each set

“If you're looking for reassurance today, this is it. You're going to by okay. Blessings are coming. You've staved strong. Everything will be alright!”

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, straighten the top leg, tapping the floor twice before lifting up. Upper body stays still. 

Modification: Bend into top leg

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

Alternate sides with each set

Double Tap Leg Lifts

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)

Start in a dead bug position, pressing entire back into the mat with legs and arms reaching up toward the ceiling. Grab a ball and with one side, press the ball into the top of the thigh using same side hand. 

Use the press as resistance, alternating sides as you lower the leg down in front of you.

Modification: bend at the knees, don’t lower down as far

Advancement: place ankle weights on wrists or ankles

Alternate sides with each set

Lowering leg, Pressing bôl

- Raise your legs, keeping your back flat to the ground
- Criss-cross your legs back and forth
- Keep your core tight and glutes engaged

Lying criss cross leg extensions

W1/D5 Core Focus

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”

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

W1/D3 Getting Deeper

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 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!!

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/D5 Core Focus

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