Name: Playbook - Bailey Nomi - W2/D1 Lower body
Uploaded: 2023-09-12T21:09:16.631Z
Duration: 20 min
Description: W2/D1 Lower body

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

I’m not all sweaty, but my body was shaking with how intense some of the movements are. Can still be done on a low spoon day. So good!

Bethanie

The thigh dance is hell on this old girl's knees - even WITH a pillow. Looking forward to stronger knees!

Louise

Here you’ll hit a little bit of everything in lower body. It’s important to train muscles that work together with pelvic floor to feel stronger and supported all around.

*Alternate sides with each set

Put on your favorite playlist and vibe out, sis. Week 2 means you’re that much closer to achieving your goals— I’m so proud of you!

“The goal is to get finer, healthier and wealthier.”

On your side, press up out of your forearm,
Aligning elbow under shoulder. With bottom knee bent, straighten top leg, lifting up the leg without dropping the ribs down. 

Slide the leg forward, as much as you can. Lifting leg up in tiny pulses at max height.

Modification: keep a small bend in the top knee or down slide forward as far.

Alternate sides with each set

Forward Leg Lifts

Start by placing elbows directly under shoulders and coming to plank. Remember: plank is a full body exercise— push out of firearms, tuck hips under, engage everything. Start pushing heels forward and back, creating a small movement.

To modify: come to your knees, with small drags forward of the knees with low abs

Forearm Plank Pushes

Start with feet parallel, toes facing forward. Place Nomi Active’s Bôl between thighs, placing one hand on a chair for stability. Rise up to your highest heels, bending the knees forward, keeping back straight. 

Start pulsing an inch down and up. 

To modify: don’t sink down as low in the knees, lower heels.

Standing Knee Pulses (with Bôl)

Widen stance with feet rotating out to about 45 degrees. As you lower into center, make sure knees are going in the direction of your toes. Knees will be aligned over heels at your lowest point. Squeeze up and in with pelvic floor, releasing with every exhale. 

Modification: don’t sink down as low, holding onto a chair 

Advancement: lift heels coming onto the ball of the foot

Wide Second Squat Hold

Tuck toes under as you sit onto heels. Place Nomi Active’s Bôl between thighs. Tuck hips up and under before lifting off the heels just an inch. Lift and lower, staying off heels and pressing hips forward on the up. Engage pelvic floor at the top. 

Modification: add cushion for knees. Find a chair to stand/sit, rather than on the floor

Advancement: add resistance band around thighs

Thigh Dance (with bôl)

W2/D1 Lower body

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

Danii

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

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

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

W1/D4 Inner Thighs and PF

Every day I think, “I got this!”… I don’t! 😂😅 In the best way!!

Gladys

W1/D5 Core Focus

Виктория

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)

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!

W2/D1 Lower body

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