Name: Playbook - Bailey Nomi - W4/D1 Last PUSH- let’s go!
Uploaded: 2023-09-12T21:09:16.735Z
Duration: 20 min
Description: W4/D1 Last PUSH- let’s go!

The ab scissors were a great finishing burn! 🔥🔥

Emily

Hilary

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

Louise

We’re still learning new workouts, but nothing we can’t handle in this LAST WEEK of our pelvic floor program together. Let’s make this the week we work the hardest. Prove it to yourself that you can.

Put on your favorite playlist and vibe out, Sis!

“And then it happens.… One day
you wake up and you're in this
place. You're in this place where
everything feels right. Your heart
is calm. Your soul is lit. Your
vision is clear. You're at peace,
at peace with where you've been,
what you've been through and
where you're headed.”

Using yoga blocks, place hands on top to align your back for a straight spine. The front leg is bent, with knee directly over heel. The back leg is slid back far enough that you feel the stretch down the front of the back leg. 

Tuck your back toes under, lifting off the knee and straightening back leg. GENTLY and controlled, set the back knee down. Repeat.

Modification: Keep back knee on the ground

Advancement: Lift back leg off the ground, adding an ankle weight if desire

Alternate sides with each set

Lunge Lifts

Place bottom onto the ground with knees bent in front of you. Gently grab onto the back of your thighs, lifting legs up into a tabletop position (shins parallel to ground). Option to let go of the legs, reaching arms forward.

Modification: keep soles of the feet on the ground 

Advancement: straighten legs

Boat Pose

Start with heels together, toes apart. Lift up to highest heels, walking the feet back together so heels touch. 

Bend into the knees as deep as you can with hips tucked forward. Knees are in direction of toes. Lift up by squeezing inner thighs, lower down and repeat. 

Modification: Hold onto a chair, lesser height in the heels, lesser bend in the knees 

Advancement: Higher heels, bigger bend in the knees. Add a resistance band.

Turned out Knee Bends

Start laying on your back with your knees bent and feet planted on the ground— feet are together. Rock onto the outer edges of your feet, pressing the soles together, knees splay out. 

Lift your hips to the sky, holding in your bridge. Knit ribs together, engaging center abs (meaning don’t let your ribs flare out)

Butterfly Bridge Hold

Pressing your back into the mat, bring your legs up toward the ceiling. Slowly and controlled, lower one leg down without letting your low back come off the mat. Alternate legs.

Advancement: curl up off the shoulder blades, reaching arms forward

Modification: bend at the knees, alternating tapping toes toward the ground

Ab Scissors (Alternating)

W4/D1 Last PUSH- let’s go!

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

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!

W4/D1 Last PUSH- let’s go!

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