Name: Playbook - Bailey Nomi - W3/D2 Strong Knees: Outer Thigh Emphasis
Uploaded: 2023-09-12T21:09:16.641Z
Duration: 20 min
Description: W3/D2 Strong Knees: Outer Thigh Emphasis

These are some doozies friends, you can do it 💪

Hilary

Let’s balance out those inner thighs! Workouts are getting harder because YOU are getting stronger. Don’t stop now. 

Put on your favorite playlist and vibe out, sis! 

“Nothing more dangerous
than a woman who healed
on her own with the help of
no one. If you can rise up
from the dirt they left you
in, there's no mf out there
who can tell you shit.”

Start by laying down, pressing your entire back into the mat. Bring a band around your thighs, above your knees. Lift the legs up into a table, knees above hips. With heels pressing together, open up the knees engaging with little press outs into the band

Modification: keep the feet on the ground, pressing out into the band. Ditch the band if needed 

Advancement: straighten the legs or use a more difficult band

Laying down, Press- outs

Start on your side, pressing up out of your forearm to engage and protect your shoulder. Stack the legs in a bent position, straightening the top leg out away from you. Place the band just above your knees. Now press the knee backwards without bending your low back-keep core engaged in order to prevent low back arch.

Switch sides with each rep

Modification: Ditch the band

Advancement: Add medium to heavy resistance band. Lift the hips off the ground as you pulse the top leg backwards

Press Backs on your Side

Bend both knees over to one side, untacking them so that one shin is parallel to the front of your mat, and the other knee is directly out from your hip. Place fingertips diagonally out in front of you, pressing into the mat. Use the press to "lift" back leg. It may not come off the mat at all and that's okay. Continue lifting and lowering.

Modification: Prop yourself up with a blanket, yoga block, or something that
helps align relieve your hips.

Advancement: Place Nomi Active’s Barely Bracelets around your ankles

Alternate sides with each rep

Mermaid Lifts

Bring your heels together, toes apart. Lift up to your highest tippy toes, then walk the feet back together, pressing your raised heels together. Place your hand onto a chair or wall for balance. Engage your core by squeezing into center abs "knitting ribs" Lower down by bending knees in the direction of your toes. Back is flat, as though you were sliding down a wall. Start to spiral hips in a circle by 
alternating the squeeze of glutes and low abs. See 5 minute tutorial on spirals for questions on spiraling.

Alternate directions with each set


Modification: Lower heels. Don't bend knees down as far.￼

Advancement: Place a resistance band above knees. Highest heels, lowest bend in the knees. Let go of holding onto the chair.

Hip Spirals in Turned Out

Start in tabletop, bending into one knee and laying the shin onto the ground. The goal is to have the shin parallel with the front of your mat, but I like to bring my foot back further since it feels better in my knees-it's common to do this instead. Slide the opposite leg back behind you, outstretched. Option to forward fold, stacking the forearms.

Alternate sides with each rep 


Modification: Do a seated figure four (as we've done previously), outer edge of one foot goes on top of the opposite thigh while seated on the ground.

Advancement: Bend into the back knee, grabbing for the foot to stretch the front
of the back leg

Pigeon

W3/D2 Strong Knees: Outer 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

Louise

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?

W3/D2 Strong Knees: Outer Thigh Emphasis

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