Name: Playbook - Bailey Nomi - W3/D1 Strong Knees: Inner Thigh Emphasis
Uploaded: 2023-09-12T21:09:16.636Z
Duration: 20 min
Description: W3/D1 Strong Knees: Inner Thigh Emphasis

Hilary

Hurts so good. 
And it's so so satisfying knowing I've completed it.

Louise

Let’s start off the week with inner thighs! Remember, we’re working all the way around the leg. You won’t hit inner thighs again until the end of this week, so work hard today! 

Put on your favorite playlist and vibe out, sis!

“This will be
your month. Your
dreams will come
true. Your blessings
will multiply.”

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, alternate straightening the legs up toward the ceiling. Keep your hips tucked up and under.

Modification: Keep feet on the ground

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

Boat with a Ball, Alternating Straight Legs

Start on your side, pressing up out of your forearm to engage and protect your shoulder. Stack the legs in a bent position, then straighten the top leg away from you. Take the ball and place it right below the foot. Press into the ball, trying to stabilize it from rolling while still pressing in like you're trying to flatten it.

Alternate sides with each set


Modification: Ditch the ball, press into a pillow instead

Advancement: Lift the hips up off the ground an inch or two, as you continue to
press your foot into the ball

Ball Presses on your Side

Start by placing feet about hips width distance with toes facing forward. Place one hand lightly on a chair for balance. Bring Nomi Active's Bol in between thighs. Lift up to your highest heels, bending the knees forward as you lower down. Keep your back flat, hips tucked under.

Squeezing the ball between thighs, start a tucking motion with the hips by squeezing low abs and glutes (buttcheeks). Release and repeat.
￼
Modification: Lower heels, lesser bend in the knees

Advancement: Higher heels, bigger bend in the knees, harder squeeze of the ball

Parallel Tucks with a Ball

Sit onto the edge of a chair, keeping back flat with core engaged. Think as if you were trying to balance something on your head. Place Nomi Active's Bôl in between your knees, squeezing inner thighs and releasing.

Modification: Use a pillow instead of a ball

Advancement: Don't sit in a chair. Hold a "chair pose" where your knees remain over heels (don't let the knees go forward past the feet)

Seated Ball Squeezes on a Chair

With inner hand resting on a chair for balance, bring heels together and toes apart. Gently bend into both knees (soften the knees), and lift the outer leg up in front of you. "Bend Stretch" is when you bring a tiny bend into the knee, the stretch it out as far as you can. Tiny bend, big stretch.

Switch sides with each rep.

Modification: Lower the leg toward the ground, bend stretching or just holding, taking more frequent breaks.

Advancement: Add Nomi Active's Barely Bracelet around the ankle and lift the leg up even higher

Bend Stretch Lifted Leg

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

W3/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

Corina

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

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

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 ;)

W3/D1 Strong Knees: Inner Thigh Emphasis

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