Name: Playbook - Bailey Nomi - W4/D1 Strong Knees: Inner Thigh Emphasis
Uploaded: 2023-03-20T14:54:46.231Z
Duration: 20 min
Description: W4/D1 Strong Knees: Inner Thigh Emphasis

Last week, let’s goooooo! I want this to be your hardest working week to end feeling stronger and empowered. 

Here we go with our pattern: inner thighs first. This is your last round focusing on inner thighs, so let’s see how strong you’ve gotten! 

Put on your favorite playlist and vibe out, sis!

“The bare minimum
just won't cut it for
me anymore. I need
big actions, big energy,
big everything in
all aspects of life.”

Start seated with your feet out in front of you. Place Nomi Active's Bol between the knees and lift the legs up into boat (shins parallel to the ground). Hold in your boat. The goal is to get the low abs shaking, so lower down as much as you can with the upper body and hold it there.

Modification: Keep hands behind thighs to support the weight of your legs in front of you.

Advancement: Place Nomi Active's Barely Bracelets around your ankles. Straighten and lower the legs to advance. Keep the hands reaching on both sides of the body. Hold and breathe.

Boat with a Ball (Straight Legs)

Start on your side, pressing up out of your forearm to engage and protect your shoulder. Stack the legs in a bent position, then straighten the top leg away from you. Take the ball and place it right below the foot. Press into the ball, trying to stabilize it from rolling while still pressing in like you're trying to flatten it.

Alternate sides with each set


Modification: Ditch the ball, press into a pillow instead

Advancement: Lift the hips up off the ground an inch or two, as you continue to
press your foot into the ball

Ball Presses on your Side

Start by placing feet about hips width distance with toes facing forward. Place one hand lightly on a chair for balance. Lower down to your lowest point, pulsing up and inch and down an inch while tucking the hips up and under in a "tuck pulse" combo. Lift up to your highest heels, bending the knees forward as you lower down. Keep your back flat, hips tucked under.

Modification: Lower heels, lesser bend in the knees

Advancement: Higher heels, bigger bend in the knees, always an option to add a resistance band around thighs.

Tuck Pulse in Parallel with a Ball

Sit on the edge of a chair, core engaged sitting up straight. Take Nomi Active's Bol and place it in between your knees. Straighten the legs in front of you. Now make tiny pulses by lifting slightly up and down with the legs.

Modification: Keep the knees bent, still lifting the legs as much as you're able to

Advancement: Lower upper body back (recline) holding onto a weight at your

Seated, Extended legs holding a Ball

Place one hand onto the chair for balance, heels are together, toes apart. Now lift the outer leg up as high as you can in front of you, inner thigh facing the ceiling. Pulse the leg side to side. Out an inch, in an inch.

Switch legs with every rep.

Modification: Lower the leg down a bit, with a bigger bend in the knee.

Advancement: Place Nomi Active's Barely Bracelet around the ankle.

Turned out Leg Lift: Inch Out/In

Start in tabletop, knees directly under hips and hands directly under shoulders. Now gently
slide the knees out to the side from the hips, stretching inner thighs. Breathe.

Modification: Keep cushion under the knees

Advancement: Get something under the knees that will allow you to slide out more easily. le
towels on hard floor or gliders on carpet.

Frog Pose

W4/D1 Strong Knees: Inner Thigh Emphasis

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.

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/D3 Strong Knees: Top of Thigh Emphasis

W3/D4 Strong Knees: Back of the Leg

W3/D5 Strong Knees: All around the Leg

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 ;)

W4/D1 Strong Knees: Inner Thigh Emphasis

More workouts from Bailey Nomi