Name: Playbook - Bailey Nomi - W2/D4 Oh girl, those ABS!
Uploaded: 2023-09-12T21:09:16.703Z
Duration: 20 min
Description: W2/D4 Oh girl, those ABS!

Starting to notice a difference. Loving this program 🙌

Erin

Hilary

I love those Dead Bugs! They're so effective. Oof and those criss-cross extensions are something else

Louise

Those leg crosses get you in the end!! 🥵🔥

Jenna

LOL my boyfriend has tried these past two days of workouts with me and has been STRUGGLING (very strong and fit individual but has never targeted some of these muscle groups). Having lots of fun with it 😉 thank you Bailey!

Grace

Let’s get INTO your low abs today. Don’t forget to engage pelvic floor. 

*Alternate sides with each set

Put on your favorite playlist and vibe out, sis! You’ve got this.

“Affirm:
I choose to be patient. I choose
to trust the process. Everything
I have visualised, intended,
braved about and worked on is
in the process of manifesting.
I will remain centered and at
peace. I will be strong and
continue to believe. It's all
about to happen for me.”

On your side, curl up the top heel toward your bottom, squeezing Bôl in between your thighs.

To modify: Come down to your forearm. Squeeze a pillow instead of Bôl.

Advancement: Lift the hips up to side plank, still squeezing with the top leg.

Alternate sides with each set

Top Leg Ball Squeeze

On your side, straighten the top leg, tapping the floor twice before lifting up. Upper body stays still. 

Modification: Bend into top leg

Advancement: Place 1 or 2 lb Barely Bracelet around ankle OR hold a light dumbbell on top of the leg.

Alternate sides with each set

Double Tap Leg Lifts

Starting with feet hips width distance, walk shoulder blades together underneath you. Place the Nomi Active bôl between thighs, lifting hips to sky and knitting the ribs.

Modification: don’t use the ball. Option to place a yoga block beneath low back for support.

Bridge (with bôl)

Dead Bug (Same Side)

- Raise your legs, keeping your back flat to the ground
- Criss-cross your legs back and forth
- Keep your core tight and glutes engaged

Lying criss cross leg extensions

W2/D4 Oh girl, those ABS!

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

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!

Had a twoish week break to do the hip challenge now I’m back in and my thighs are reel’s it’s today!!

W2/D1 Lower body

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)

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/D5 Time to DANCE

W3/D1 Grab your Bôls

Got deeper into those squat pulses this morning, and oof, my outer thighs shook!

W3/D2 Outer Thighs (to balance inner thigh work)

Started to feel so much stronger, can’t wait to see how my body transforms going forward. The last exercise with the reverse table was very intense!

Raluca

Appreciate how empowering you always are to find what works in my body- Had a hard time holding reverse table, with my arms so did with shoulders down and knees up!

Reverse table top is a new one! Breathe... breathe...

W3/D3 All in One

Hello thighs indeed! Shakey legs is a great way to start the day... I think

W3/D4 Hello Thighs

W3/D5 Core WERK

The ab scissors were a great finishing burn! 🔥🔥

Stepping it up for the last week! Love those lunge stretches

W4/D1 Last PUSH- let’s go!

Those reverse tables are a work in progress.

W4/D2 More Core!

W4/D3 Hips

Challenging but felt great! I like to stretch on the rests :)

Wow. Really noticing the difference between now and when I first started.

W4/D4 Power Puthy

This was an excellent program. I love how much stronger I feel after completing it

Finished my first class. Feels so good! The best thing is that I feel that I now have more confidence to continue. Thank you!

Another program ‘complete’ but everyday the journey in my body continues. Thanks for creating these programs, love working out with you ❤️

W2/D4 Oh girl, those ABS!

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