Name: Playbook - Bailey Nomi - W2/D1 Strong Knees: Inner Thigh Emphasis
Uploaded: 2023-09-12T21:09:16.450Z
Duration: 20 min
Description: W2/D1 Strong Knees: Inner Thigh Emphasis

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

Corina

Definitely feeling stronger the second time around. Still a challenge, and it burns so good. Love the ball squeezes.

Louise

Hilary

The start of week 2! We will challenge ourselves a bit more, while still listening to our bodies and holding back if we need to. Don’t bring your ego into the workout! 

Put on your favorite playlist and vibe out, Queen!

“Don't wait to walk away
from any person, any place or
anything that doesn't uplift you.
Life is too short for negative energy.”

Start seated, with your feet planted on the ground in front of you, knees are bent. Place Nomi Active's Bol between your knees, placing hands behind thighs for support. Lift legs off the ground into tabletop, holding in this pose while you press the knees into the bol. Keep your hips
tucked up and under.

Modification: Keep feet on the ground

Advancement: Let go of the legs, reaching forward with the arms

Ball Squeezes in Boat

Start on your side, pressing up out of your forearm to engage and protect your shoulder. Stack the legs in a bent position, placing Nomi Active's Bol in between your knees. Pressing heels together, squeeze into the ball like you're trying to pop it, squeezing and
repeating.

Alternate sides with each rep.


Modification: Ditch the ball, use a pillow

Advancement: Lift the hips off the ground as you squeeze the knees.

Ball Squeezes on your Side

In tabletop with your wrists under shoulders, knees under hips, engage your core by squeezing into the center of your abs. Place Nomi Active’s bôl between thighs, using inner thighs to start tiny squeezes of the ball in. 

To modify: sit in a chair, squeezing and releasing the ball.

To advance: tuck toes under, lifting an inch off the ground and holding in this floating table.

Ball Squeezes in Tabletop

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. 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.

Standing Knee Bends in Parallel

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

Come to “tabletop” with your hands beneath your shoulders, knees under hips. Take one leg straight out to the side and adjust, so you feel an inner thigh stretch. Rock front to back, pausing when it feels good.

Modification: Place a blanket beneath the knee for more cushion

Advancement: Slide the outstretched leg out further to deepen the stretch

Alternate sides with each rep

Rocking Side Lunge

W2/D1 Strong Knees: Inner Thigh Emphasis

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

Sara Lane Lively

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

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

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

Tasha

W1/D5 Strong Knees: All Around the Leg

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?

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 ;)

W2/D1 Strong Knees: Inner Thigh Emphasis

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