Name: Playbook - Bailey Nomi - W1/D5 Strong Knees: All Around the Leg
Uploaded: 2023-09-12T21:09:16.442Z
Duration: 20 min
Description: W1/D5 Strong Knees: All Around the Leg

Loving these for my in between days. Late workout today after yoga but I'm glad I got it in!

Corina

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

Tasha

Sara Lane Lively

Those pulses are KILLER! Breathe. Remember to breathe.

Louise

Those tiny pulses kick my butt! Be prepared ladies!

Hilary

Let’s recap the week! New workouts, but let’s get all around the top of the leg today to finish off the week. Take a day or two off (maybe with some cardio?) before you start week 2.

Consistency comes from a lifestyle change, not from burning yourself out. 

Today you’ll need: Nomi Active’s Bôl (or use a pillow), resistance bands (or not if you don’t have them), and a chair (or wall). 

Put your appointments in for your 20 minute workout next week to remind yourself!

“Sometimes happiness looks like staving
home, minding your business, telling people 'no",
and doing you.”

Find your seat on the ground with knees bend in front of you. Grab behind thighs, lifting legs up into a tabletop position. 

Place a ball between thighs, holding legs in this position as you tuck the hips up and under. It will be a very small movement of the hips.


Modification: Keep feet planted on the ground

Advancement: Straighten Legs, Add ankle weights.

Ball Squeezes in Boat with Tucks

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

Place the band around thighs and above knees. Standing with your feet facing forward, just outside of the hips, start baby stepping from side to side. Keep the knees bent in a
"three quarter squat". The key is to keep tension in the strap the entire time, so don't bring legs together at any point.

Modification: Use a lighter band or no band at all

Advancement: Use a heavier band, with a deeper bend in the knees

Banded Lateral Walks

Start with heels together, toes apart. Lift up to highest heels, walking the feet back together so heels touch. 

Bend into the knees as deep as you can with hips tucked forward. Knees are in direction of toes. Lift up by squeezing inner thighs, lower down and repeat. 

Modification: Hold onto a chair, lesser height in the heels, lesser bend in the knees 

Advancement: Higher heels, bigger bend in the knees. Add a resistance band.

Turned out Knee Bends

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. Stay at your lowest point, pulsing there an inch up and down. Keep your back flat, hips tucked under.

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.

Parallel Pulses

Start with feet together, toes apart. Bring a slight bend into both knees, then lift one leg out in front of you. The inner thigh is facing the ceiling as much as you can, SLIGHT bend in the knee. It's challenging, but you've got this! Lower the leg down to the ground, tapping toes before lifting back up. Keep hips tucked up and under.

Modification: Bigger bend in the lifted leg, not lifting up as high

Advancement: Straighten the leg!

Turned Out Leg Lifts

W1/D5 Strong Knees: All Around the Leg

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

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

W1/D3 Strong Knees: Top of Thigh

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

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/D5 Strong Knees: All Around the Leg

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