Name: Playbook - Bailey Nomi - W3/D3 Strong Knees: Top of Thigh Emphasis
Uploaded: 2023-09-12T21:09:16.644Z
Duration: 20 min
Description: W3/D3 Strong Knees: Top of Thigh Emphasis

Inner and outer thighs are sore, but it’s time to switch it to the top of your thighs. Work hard today because it’s your peak— the day we work the muscles supporting your knees the most. Let’s go, Queen.

Put on your favorite playlist and vibe out!

“Some people are in grind mode,
raking up today to hustle.
Some people are in healing
mode, taling up to unpack
traumas. Some beoble are in
mental wellness mode, waking
up whenever they feel like it.
No one is taking up to the
same day, but everyone is doing
what they need to do.”

Grab a chair. Adjust your feet, so you're seated comfortably at the edge of the chair, with knees aligned over toes. Stand up by pressing into the heels and squeezing glutes (buttcheeks) at the top. Repeat.

Modification: Find a higher chair, or do mini squats without chair 

Advancement: Hold onto a weight at your chest or add a resistance band above your knees.

Squats onto a Chair

Place feet hips width distance apart, bending knees into a "seat" position. Check to make sure you can see your toes in front of your knees. Tuck the hips under, being sure you're not arching in the back. Start to tuck the hips up and under, squeezing hard in glutes (butt) and low abs. Release and repeat. See 5 minute tutorial on tucking for extra help.

Modification: Don't bend the knees as deeply. Hold onto a chair for balance. 

Advancement: Lift heels up off the ground into a balancing chair. Sit lower. Tuck hips harder. Option to add a resistance band above the knees.

Chair Pose Tucks

Place feet hips width distance apart, bending knees into a "seat" position. Check to make sure you can see your toes in front of your knees. Tuck the hips under, being sure you're not arching in the back. Start to pulse up and down an inch in your chair.

Modification: Don't bend the knees as deeply

Advancement: Lift heels up off the ground into a balancing chair. Sit lower. Tuck hips harder. Option to add a resistance band above the knees.

Chair Pose Pulses

Start in tabletop, hands underneath shoulders, knees underneath hips. Flip the toes up and under, engaging the core to lift up, knees hovering over the ground. Twisting from your side abs, alternate bringing knees side to side, with a little pulse up of the hips.

Modification: place hands on a couch or chair to make it easier on wrists

Advancement: place Nomi Active’s resistance band around your thighs 

Try for more reps if you can!

Floating Table Twists

Start in a seated position with legs outstretched in front of you, pointing the toes. Place the hands under your shoulders, pressing the palms of the hands into the ground. Lift one leg, trace a tiny circle the size of a quarter before setting it back on the ground and repeating on the other side.

Modification: Seated on a chair, alternate legs.

Advancement: Place Nomi Active's Barely Bracelet around the ankles for added challenge

Seated Extended Circles

Place something soft under knees or fold your mat for extra cushion for the knees. Kneel with
hips over knees, reaching one arm up toward the ceiling. With the other hand, reach behind
you, either putting the hand at your low back for a mini backbend, or reaching all the way to
your heel for a more advanced version. Square up the shoulders and breath. Make sure to do
both sides.

Alternate sides with each set 

Modification: Do it standing! Placing the hand (Fingertips facing down) at low back.

Advancement: Try bringing both hands down onto the heels, intensifying the back bend

Half Camel

W3/D3 Strong Knees: Top of 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.

Hilary

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

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

W3/D1 Strong Knees: Inner Thigh Emphasis

These are some doozies friends, you can do it 💪

W3/D2 Strong Knees: Outer 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/D3 Strong Knees: Top of Thigh Emphasis

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