Name: Playbook - Bailey Nomi - W3/D1 Grab your Bôls
Uploaded: 2023-03-20T14:54:46.149Z
Duration: 20 min
Description: W3/D1 Grab your Bôls

Виктория

Hilary

Louise

Got my bol...OMG what a game changer. Love it!

Julie

Holding the ball will target inner thighs, but the exercises today will really get into your core. 

It’s time to start challenging yourself as much as possible. Go longer. Try the advancements. Find your limits!

Put on your favorite playlist and vibe out, Queen! Third week is the week that will challenge your ability to stick with it to the end! Don’t stop now. You won’t regret spending time on yourself.

“Seriously, you need to
upgrade your mindset.
Read new books. Meet new
people. Switch it up. You
have this whole life to live,
don't spend it in a box.”

Start by positioning yourself in tabletop. Wrists placed under shoulders, knees are under hips. Engage your core right away by squeezing abs into center. 

Reach forward with one arm at the same time as reaching backward with opposite leg.

Modification: Don't add crunches. Option to just use arms.

Do one side only for first set, other side for the second set, repeat.

Birddog with crunches

Lay down on your back, bringing the legs in a tabletop position (shins parallel to the ground). Place Nomi Active’s Bôl between thighs.

Lift up off your shoulder blades, squeezing hard with abs. 

Start tiny squeezes of the ball.


Modification: Keep feet planted on the ground

Advancement: Straighten Legs, Add ankle weights.

Ball Squeezes with Legs in Table

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. Trace a tiny little circle around, alternating directions in each set.

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

Alternate sides with each set

Forward Leg Circles

Lay on your back, hands at your sides. Raise your legs off the ground until straight up, placing Nomi Active’s Bôl in between thighs. Lower them to your lowest point without letting your back pop off the ground.

To modify: don’t lower down as far or bend into the knees

Lying leg raises (with Bôl)

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.

Control hips, dipping gently down to the ground and slowly coming back up to your max height.

Bridge Lifts (with bôl)

W3/D1 Grab your Bôls

Michaela

Who knew a you could get such a good workout in 15 min!

Maryam

Amazing 😍 I thought it will be too easy for me but surprisingly I barely made it through... 🙈

Mariya

W1/D1 Hi Beautiful!

So good!! Love being able to really engage my deepest core muscles!

Hannah

Great! At first I’m like what these little workouts supposed to burn. But I defiantly did feel the burn. Low impact, high burn. I love it.

Dawn

W1/D2 “Okay, I can do this”

These exercises are wonderful and easy to follow! I love that they are also low impact!

Alyssa

Tamara

With additional warmup, it was heeeeaaavyy, but that's good

W1/D3 Getting Deeper

Raluca

That last exercise was one of the hardest things I’ve ever done 🥵 I loved it!!

Oh my GAWDDD that last exercise was one of the hardest things I’ve ever done. My hamstrings are so tight I can’t get my legs straight in the air but it was so challenging, in a good way ☺️

Jackie Caminita

W1/D4 Inner Thighs and PF

Oh, those criss cross exercises are killer! It's always the little movements that get you

⭐️ Oh man! Got my butt kicked today! ⭐️

Jenna

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

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)

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

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

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/D5 Time to DANCE

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!

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

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

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 ❤️

W3/D1 Grab your Bôls

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