Name: Playbook - Bailey Nomi - W3/D4 Hello Thighs
Uploaded: 2023-03-20T14:54:46.216Z
Duration: 20 min
Description: W3/D4 Hello Thighs

Hello thighs indeed! Shakey legs is a great way to start the day... I think

Louise

Thighs are working today! And I love the days where hips get to move— so listen to your favorite music and coordinate your movements.

Remember why you’re here— sync up your pelvic floor engagement!

“Still the same girl
with same name.
Just a different
mindset and a
new game.”

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. Tap the toes of the top foot onto the ground twice before lifting up. The double tap eliminates some of the momentum, making is more challenging.

Modification: keep a small bend in the top knee or down slide forward as far.

Alternate sides with each set

Forward Leg Tap Tap Lift

Start by placing elbows directly underneath shoulders. Clasp the hands together of place palms on the ground in line with elbows. Remember: plank is a full body exercise: engage everything. 

Lift hips an inch higher than in a regular plank before you drop hips from side to side. Squeeze side abs on each dip down. 

Modification: come down to knees

Forearm Plank Hip Dips

Start by bringing Nomi Active’s Bôl in between the thighs, with one hand resting on a chair for stability. Curl the outer leg’s heel up to your butt, squeezing up hard. Feel the cramp? Yay, you’re doing it right! Keep going! 

Standing heel is raised off the ground. Squeeze the ball between your thighs, like you’re trying to pop it. Engage pelvic floor with each squeeze. 

To modify: keep standing heel on the ground

Alternate sides with each set (ie left for 1 minute, right for 1 minute, repeat)

One- Legged Standing Knee Squeezes

Stand in a wide stance with toe angles out (about 45 degrees). Knees will go in the direction of toes, lower down in center. Knees should be aligned over toes at your lowest point. Tuck hips up and under using glute squeezes and low ab squeezes at the same time. Engage pelvic floor by squeezing up and in. 

Modification: don’t go down as low in center and hold onto a chair or wall

Advancement: lift off heels, balancing on the balls of feet

Wide Second Squat Tucks

Tuck toes under as you sit onto heels. Tuck hips up and under before lifting off the heels just an inch. Lift and lower a TINY amount, staying off heels. 

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

Advancement: add resistance band around thighs

Thigh Dance Pulses

W3/D4 Hello Thighs

Michaela

Who knew a you could get such a good workout in 15 min!

Maryam

Amazing 😍 I thought it will be too easy for me but surprisingly I barely made it through... 🙈

Mariya

W1/D1 Hi Beautiful!

So good!! Love being able to really engage my deepest core muscles!

Hannah

Great! At first I’m like what these little workouts supposed to burn. But I defiantly did feel the burn. Low impact, high burn. I love it.

Dawn

W1/D2 “Okay, I can do this”

These exercises are wonderful and easy to follow! I love that they are also low impact!

Alyssa

Tamara

With additional warmup, it was heeeeaaavyy, but that's good

Виктория

W1/D3 Getting Deeper

Raluca

That last exercise was one of the hardest things I’ve ever done 🥵 I loved it!!

Oh my GAWDDD that last exercise was one of the hardest things I’ve ever done. My hamstrings are so tight I can’t get my legs straight in the air but it was so challenging, in a good way ☺️

Jackie Caminita

W1/D4 Inner Thighs and PF

Oh, those criss cross exercises are killer! It's always the little movements that get you

⭐️ Oh man! Got my butt kicked today! ⭐️

Jenna

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!

Hilary

Had a twoish week break to do the hip challenge now I’m back in and my thighs are reel’s it’s today!!

W2/D1 Lower body

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)

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

Those leg crosses get you in the end!! 🥵🔥

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!

W2/D5 Time to DANCE

W3/D1 Grab your Bôls

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

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

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!

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!

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

W3/D3 All in One

W3/D5 Core WERK

Stepping it up for the last week! Love those lunge stretches

W4/D1 Last PUSH- let’s go!

Those reverse tables are a work in progress.

W4/D2 More Core!

W4/D3 Hips

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

Wow. Really noticing the difference between now and when I first started.

W4/D4 Power Puthy

Finished my first class. Feels so good! The best thing is that I feel that I now have more confidence to continue. Thank you!

Another program ‘complete’ but everyday the journey in my body continues. Thanks for creating these programs, love working out with you ❤️

W3/D4 Hello Thighs

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