Name: Playbook - Bailey Nomi - W4/D2 More Core!
Uploaded: 2023-09-12T21:09:16.747Z
Duration: 20 min
Description: W4/D2 More Core!

Those reverse tables are a work in progress.

Louise

Coregasmic. Hip circle days are the best days. Move your body, listen to some new music today— you are in the final stretch after all! Embrace “new”.


“When your head hits the pillow
tonight, remind yourself that
you've done a good job. You are
headed down your path at your
own pace, and with every
obstacle you are trying your
utmost best. Be patient with
yourself, and remember that big
things are achieved not all at
once, but one day at a time.”

Start in a tabletop position with a resistance band above your knees. Wrists under shoulders, knees under hips. 

Gently press out with the knees. 

Modification: Ditch the band. Place a blanket under knees.

Advancement: Tuck toes under, lifting up off knees into floating table.

Band Pressouts in Table

Start in a table position, wrists under shoulders and knees under hips. Flip the toes under, pushing up an inch or so off the ground.  Alternate reaching arms forward and legs back. 


Modification: Keep knees on the ground. Option to just use arms.

Advancement: Add 1 or 2 lb ankle and wrist weight 

WARNING: this is an advanced exercise, please stay on the ground if it’s uncomfortable.

Floating Birddog

Lay down on your back, bringing the legs in a tabletop position (shins parallel to the ground). Place Nomi Active’s Bôl between thighs.

Lift up off your shoulder blades, squeezing hard with abs. 

Start tiny squeezes of the ball.


Modification: Keep feet planted on the ground

Advancement: Straighten Legs, Add ankle weights.

Ball Squeezes with Legs in Table

Starting seated, place the hands underneath shoulders with fingertips facing forward. Feet are hips width distance apart. Raise your hips to the sky, really engaging glutes (buttcheeks) to lift as high as you can. Start circling by alternating releasing glutes an inch, squeezing back up. Add in pelvic floor squeezes at the top. 

To modify: come to forearms, lifting up only an inch or so from the ground.

Reverse Table with Hip Circles

W4/D2 More Core!

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

Emily

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!

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!!

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/D2 More Core!

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