Name: Playbook - Bailey Nomi - W2/D2 Strong Knees: Outer Thigh Emphasis
Uploaded: 2023-09-12T21:09:16.478Z
Duration: 20 min
Description: W2/D2 Strong Knees: Outer 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! 😊

Corina

Check the recommendations on modifications as needed ladies!

Hilary

Whenever you say 'breathe' or 'remember to breathe' I know I'm in for it!!!

Louise

Let’s even out yesterday’s inner thigh workout with some outer thigh exercises! 

Put on your favorite playlist and vibe out, Queen!

“Of course you don't fit in.
Your vibration is much higher.”

Start on your side, pressing up out of your forearm to engage and protect your shoulder. Place the band just above your knees. Stack the legs in a bent position, then straighten the top leg. Lift the top leg up to your highest point, making tiny pulses at the top.

Switch sides with each rep 

Modification: Ditch the band

Advancement: Add medium to heavy resistance band. Lift the hips off the
ground as you pulse the leg.

Banded Leg Lifts on your Side

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

Modification: Keep feet on the ground

Advancement: Let go of the legs, reaching forward with the arms. Use a heavier Band.

Band Pressouts in Boat

Place the resistance band around thighs, above your knees. Bring heels together, toes apart. Lift up to your highest tippy toes, then walk the feet back together, pressing your raised heels together. Place your hand onto a chair or wall for balance. Engage your core by squeezing into center abs "knitting ribs". 

Lower down by bending knees in the direction of your toes. Back is flat, as though you were sliding down a wall. Lift back up by squeezing inner thighs together. Repeat.

Modification: Lower heels. Don't bend knees down as far.

Advancement: Place a harder resistance band above knees. Highest heels, lowest bend in the knees. Let go of holding onto the chair.

Turned Out Knee Bends with a Band

Grab a chair or wall to place one hand on for balance. Start standing with your heels together, toes apart. With the outer hand (the one not holding onto the chair) take Nomi Active's Bol and place it behind your knee, curling up the heel to keep it in place. Now lift the leg up to the side, being sure to keep your knee in line behind your hip. Hold the knee lifted, squeezing the ball as tight as you can, and releasing.

Modification: Drop the ball, Lift and lower the bent leg

Advancement: Lift up onto the toes of the standing foot-highest heel

Standing Ball Curls

Holding onto a chair, take outer edge of one foot on top of opposite thigh. Sit down into it as deep as it feels good for your body

Modification: refer to seated figure four

Advancement: place the shin on top of the chair to deepen the stretch 

Alternate sides with each rep

Standing Figure Four

W2/D2 Strong Knees: Outer 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

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

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/D2 Strong Knees: Outer Thigh Emphasis

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