Name: Playbook - Bailey Nomi - W3/D5 Strong Knees: All around the Leg
Uploaded: 2023-09-12T21:09:16.652Z
Duration: 20 min
Description: W3/D5 Strong Knees: All around the Leg

Hilary

Let’s do a full leg workout today to cap off your third week of workouts! Only one week to go before you’ve completed the program! Yesss! 

Put on your favorite playlist and vibe out, Queen!

“Sis, that move you
are scared to make,
might be the game
changer.”

Lay on your back with feet planted on the ground. First, press your entire back into the mat. If at any point, your back lifts up, go back to the previous step taking it down a notch. Don't let your ego get in the way-protect your body! First take one leg up toward the ceiling, as straight as it will go. Stay here, or straighten the bottom leg forward, lifting an inch or two Off the ground to hover. Start your bend stretch. Tiny little bend of the knees, to a stretch of the leg as though you're trying to reach something. Tiny bend, big stretch.

Alternate sides with each rep

Modification: Keep the bottom leg planted on the ground, top leg is bent. Both hands can hold behind the thigh

Advancement: Lift up off shoulder blades, reaching on either

Bend Stretch in Scissor Holds

Start in a dead bug position, pressing entire back into the mat with legs and arms reaching up toward the ceiling. Grab a ball and with one side, press the ball into the top of the thigh using same side hand. 

Use the press as resistance, alternating sides as you lower the leg down in front of you.

Modification: bend at the knees, don’t lower down as far

Advancement: place ankle weights on wrists or ankles

Lowering leg, Pressing bôl

In tabletop with your wrists under shoulders, knees under hips, engage your core by squeezing into the center of your abs. Place Nomi Active’s bôl between thighs, using inner thighs to start tiny squeezes of the ball in. 

To modify: sit in a chair, squeezing and releasing the ball.

To advance: tuck toes under, lifting an inch off the ground and holding in this floating table.

Ball Squeezes in Tabletop

Place the band around your thighs, above the knees. 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. Lift back up by squeezing inner thighs together. Repeat.

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

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

Turned out Pulses with a Band

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 with feet together, toes apart. Bring a slight bend into both knees, then lift one leg out in front of you. The inner thigh is facing the ceiling as much as you can, SLIGHT bend in the knee. It's challenging, but you've got this! Keep the leg lifted as you do tiny one inch pulses. Keep hips tucked up and under.

Alternate sides with each rep 

Modification: Bigger bend in the lifted leg, not lifting up as high

Advancement: Straighten the leg!

Turned out Leg Lifts

Holding onto a chair, take outer edge of one foot on top of opposite thigh. Sit down into it as deep as it feels good for your body

Modification: refer to seated figure four

Advancement: place the shin on top of the chair to deepen the stretch 

Alternate sides with each rep

Standing Figure Four

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/D5 Strong Knees: All around the Leg

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/D5 Strong Knees: All around the Leg

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