Name: Playbook - Bailey Nomi - W3/D4 Strong Knees: Back of the Leg
Uploaded: 2023-03-20T14:54:46.221Z
Duration: 20 min
Description: W3/D4 Strong Knees: Back of the Leg

Hilary

Time to even out all the thigh work with the backside! Let’s kill it today, Queen. 20 minutes out of your day is all you need.

Put on your favorite playlist and vibe out!

“ I aspire to be a woman
who wakes up and loves
what she does for a living
everyday. Travels often,
spiritually secured,
and financially stable.”

Start by laying on the ground, walking shoulder blades together and placing feet hips width distance.

Lift hips up to the sky, knitting ribs together to engage core. 

Alternate pulses by releasing one glute (buttcheek) and resqueezing. Do the other side. Repeat. 

Modification: place a yoga block underneath the hips 

Advancement: place a band above knees around thighs

Bridge alternating Pulses

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

Start with heels together, toes apart. Take the outer leg, and slide it out diagonally behind you. Bend deeply into the standing leg (inner leg), outstretched leg is as straight as possible. Lift the outstretched leg to the highest point. Pulse up an inch, down an inch.

Alternate sides with each rep 

Modification: Don't reach out as much with the leg or bring a bend into the knee,
hold onto a chair for stability

Advancement: Place Nomi Active’s Barely Bracelets around ankles

Diagonal Leg Lifts

Place both hands on a chair for balance, toes facing forward. Step back with one leg, back knee is bent and hovering over the mat. Hold your lunch adding tucks of the pelvis forward. Really press into your front heel and square the hips forward.

Advancement: Let go of the chair. Hold the lunge for a longer set.

Modification: Don't bend the back knee as deeply. Do shorter sets.

Lunge Tucks

Lay down on your tummy, arms stretched in front of you and legs stretched behind you. Inhale, lift up, arms reaching in front of you, legs lifting behind you. Picture your belly button being the only thing touching the ground. Breathe! Don't hold your breath.

Modification: Only do upper body, with elbows bent in a "goal post" shape, rather than
reaching forward. Alternate with lower body.

Advancement: Add Nomi Active's Barely Bracelets around ankles and wrists. Option for Bol between thighs or band around thighs as well.

Superman

Keep your feet hips width distance as you hinge at the hips, lead with the chest, and forward fold. Option to keep knees bent, you can round at the bottom. 

Lift halfway up, hold, before standing all the way up to prevent dizziness. 

Modification: do this seated with legs outstretched

Advancement: wrap hands around legs, pulling upper body into thighs

Standing Forward Fold

W3/D4 Strong Knees: Back of the Leg

Struggled with the app and no playlist, but I definitely think these can easily be incorporated into down time in the evening when watching TV or listening to a podcast!

Casey B

3rd time doing this challenge! Love it. Helps keep me in shape for hiking season

Sara Lane Lively

Trying something new! It was interesting to do the separate videos for each new thing. I definitely enjoy the lice classes more but this was awesome for helping me with my form! I was able to leave it on repeat so I could correct myself if I accidentally

Corina

W1/D1 Strong Knees: Inner Thigh Emphasis

Perfect follow up to my morning wake up workout! I really love these individual sets and how you show the right way to do each movement! 😊

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

Louise

W1/D3 Strong Knees: Top of Thigh

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?

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/D3 Strong Knees: Top of Thigh Emphasis

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/D4 Strong Knees: Back of the Leg

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