Name: Playbook - Bailey Nomi - W3/D2 Outer Thighs (to balance inner thigh work)
Uploaded: 2023-09-12T21:09:16.718Z
Duration: 20 min
Description: W3/D2 Outer Thighs (to balance inner thigh work)

Caroline

Hilary

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

Louise

Grab a heavier resistance band than you normally would because I know you can. This full body burn will get into outer thighs. 

Put on your favorite playlist and vibe out, Queen! It’s the perfect day to do your best.

“That mindset,
that goal,
that dream.
Build it.”

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

Start by placing a resistance band above the knees. With heels together, toes apart, lift up to your highest tippy toes and walk the heels back together in center. Press the heels, as you bend your knees toward the toes. 

Modification: Hold onto a chair. Ditch the band.
Advancement: Use a medium or heavy resistance band.

Frog with a Band

Aligning wrists underneath shoulders, press the entire hand to the mat with spread fingers. Come up to your plank, gentle push heels forward and back, creating an inch movement. 

Modification: stay on your knees, dragging knees forward using low abs.

High Plank Pushes

Widen stance with feet rotating out to about 45 degrees. As you lower into center, make sure knees are going in the direction of your toes. Knees will be aligned over heels at your lowest point. Squeeze up and in with pelvic floor, releasing with every exhale. Start lifting up an inch, lowering down an inch into your pulses. Breathe and engage pelvic floor on the up. 

Modification: don’t sink down as low, holding onto a chair. Lift and lower, avoiding the pulse at the bottom. 

Advancement: lift heels coming onto the balls of the feet

Wide Second Squat Pulses

Place a resistance band above the knees. Tuck toes under as you sit onto heels. Tuck hips up and under before lifting off the heels just an inch. Lift and lower, staying off heels and pressing hips forward on the up. Engage pelvic floor at the top 

Modification: ditch the band. add cushion for knees. Find a chair to stand/sit, rather than on the floor

Advancement: add heavier resistance band around thighs

Thigh Dance with a Band

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

I really enjoyed this program before bed so I’m back for round two 😁

Mindy

Alyssa

W1/D1 Hi Beautiful!

Loved the ball up the wall at the end🔥

Amanda

W1/D2 “Okay, I can do this”

Karen

W1/D3 Getting Deeper

I don’t have a ball so I used two thin foam yoga blocks!

Heidi

W1/D4 Inner Thighs and PF

Emily

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!

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.

W2/D3 Outer Thighs (to Balance out inner thigh work)

Starting to notice a difference. Loving this program 🙌

Erin

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?

W2/D5 Time to DANCE

W3/D1 Grab your Bôls

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!

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! 🔥🔥

W4/D1 Last PUSH- let’s go!

Those reverse tables are a work in progress.

W4/D2 More Core!

Loved it…some sound would be great in the last video 👍🏻

W4/D3 Hips

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

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!

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

Community

More workouts from Bailey Nomi