Name: Playbook - Bailey Nomi - W2/D3 Strong Knees: Top of Thighs
Uploaded: 2023-09-12T21:09:16.489Z
Duration: 20 min
Description: W2/D3 Strong Knees: Top of Thighs

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! 😊

Corina

They look so easy! How is it that simple teensy movements can burn so hard?

Louise

Daisy

It’s time to hit the top of your thigh! Remember all of the “working around the leg” tactics will support the knees overall. 

Let’s work hard today, as this is the area we want to really focus on. 

Put on your favorite playlist and vibe out, Queen! 

“Unexpected blessings
are coming your way
this week.”

Grab a chair. Adjust your feet, so you're seated comfortable at the edge of the chair, with knees aligned over toes. Stand up by pressing your heels into the mat. Go back down, tapping your booty onto the chair twice before standing back up and squeezing your glutes (buttcheeks) at the top.

Modification: Find a higher chair, or do mini squats without a chair

Advancement: Hold onto a weight at your chest or add a resistance band above

Double Tap Squats onto Chair

Start by placing feet about hips width distance with toes facing forward. Place one hand lightly on a chair for balance. Lower down to your lowest point, pulsing up and inch and down an inch.

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.

Parallel Standing Pulses

Place feet hips width distance apart, bending knees into a "seat" position. Check to make sure you can see your toes in front of your knees. Tuck the hips under, being sure you're not arching in the back. Start to tuck the hips up and under, squeezing hard in glutes (butt) and low abs. Release and repeat. See 5 minute tutorial on tucking for extra help.

Modification: Don't bend the knees as deeply. Hold onto a chair for balance. 

Advancement: Lift heels up off the ground into a balancing chair. Sit lower. Tuck hips harder. Option to add a resistance band above the knees.

Chair Pose Tucks

Start in tabletop with your hands under shoulders, knees under hips. Flip the toes up and under, engaging core to lift the knees an inch or so up off the ground. Do tiny pulses of the knees up and down. Be sure to breathe— this one is challenging!

Modify: Place hands on a couch. Do the same steps as above, lifting off knees.

Advancement: add a resistance band around thighs 

Do an extra set if you can!

Floating Table Pulses

Start on the edge of the chair, seated with your legs out in front of you. Lift and hover the legs off the ground. Continue Liffey lifts up using low abs. 

Use the pull up of the hands and engage lower abs to alternate lifting legs up.

Modification: Bend the knees, planting the feet on the ground. Alternate lifts.

Advancement: Place Nomi Active's Barely Bracelets around your ankles or use a
resistance band above the knees

Leg Lifts on a Chair

Holding on to a chair or wall, place one foot into same side hand to stretch the front thigh. Press the knee back gently while bringing the hip forward. 

Breathe!

Alternate sides each rep

Thigh Stretch Standing

W2/D3 Strong Knees: Top of Thighs

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.

Hilary

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! 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/D3 Strong Knees: Top of Thighs

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