Name: Playbook - Bailey Nomi - W3/D3 All in One
Uploaded: 2023-09-12T21:09:16.722Z
Duration: 20 min
Description: W3/D3 All in One

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!

Hilary

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

Louise

Julie

Most of the movements you do today are NOT typical workouts— which is why they’re more fun! Get into and enjoy!

Put on your favorite playlist and vibe out, Queen. Mid- week workouts mean the weekend is almost here!

“To work on yourself is the best
thing you can do. Accept that
you are not perfect, but you are
enough. Then start working on
everything that destroys you.
Your insecurities, your ego,
your dark thoughts. You’ll see,
in the end you're going make
peace with yourself.”

Start in a tabletop position with a resistance band above your knees. Wrists under shoulders, knees under hips. 

Gently press out with the knees. 

Modification: Ditch the band. Place a blanket under knees.

Advancement: Tuck toes under, lifting up off knees into floating table.

Band Pressouts in Table

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

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

Starting seated, place the hands underneath shoulders with fingertips facing forward. Feet are hips width distance apart. Raise your hips to the sky, really engaging glutes (buttcheeks) to lift as high as you can. Start circling by alternating releasing glutes an inch, squeezing back up. Add in pelvic floor squeezes at the top. 

To modify: come to forearms, lifting up only an inch or so from the ground.

Reverse Table with Hip Circles

W3/D3 All in One

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!!

Jenna

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)

Starting to notice a difference. Loving this program 🙌

Erin

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

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!

W3/D3 All in One

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