Name: Playbook - Bailey Nomi - W4/D2 Strong Knees: Outer Thigh Emphasis
Uploaded: 2023-09-12T21:09:16.658Z
Duration: 20 min
Description: W4/D2 Strong Knees: Outer Thigh Emphasis

On the 5th movement, the timer is set to 1 sec (instead on min) on the first two reps

Hilary

Outer thigh work to balance out those inner thighs! This is your last round of working outer thighs for this program— work the hardest you have yet in order to prove to yourself the strength and knowledge you have gained. You’re so strong and beautiful.

Put on your favorite playlist and vibe out, Queen!

“If they can't love
you right now, that's
okay. You can love
you right now.”

Lay down onto your back with a band around your ankles. Lift the legs up toward the ceiling,
and open them into a V. Now you will trace a circle with both legs, criss- crossing the ankles,
but keeping them wide enough that tension remains in the strap the entire time. 

Modification: Skip the band and keep a bend in the knees.

Advancement: Lower the legs down to an angle, being sure to keep low back pressed into the mat.

Cross Cross Abs with a Band

Laying on your side, press up out of the forearm end engage your core to stabilize. With bottom leg bent on the ground, straighten the top leg out. Start rainbow taps forward, up and back, tracing a rainbow and tapping the floor on each side.

Modification: Place something under the hip to cushion the hip bone.

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

Alternate sides with each set

Banded Rainbow Taps on your Side

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. Press the knees out against the resistance band, at the same time as tucking the hips up and under. See 5 Minute tutorial on tucking for deeper explanation.

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.

Banded Press Tucks

Grab a chair or wall to place one hand on for balance. Start standing with your heels together, toes apart. With the outer hand (the one not holding onto the chair) take Nomi Active's Bol and place it behind your knee, curling up the heel to keep it in place. Now lift the leg up to the side, being sure to keep your knee in line behind your hip. Keeping the leg lifted, curl, curl, hold (squeeze the ball twice, holding the second squeeze for 2 counts).

Modification: Drop the ball. Lift and lower the bent leg.

Advancement: Lift up onto the toes of the standing foot--highest heel

Alternate sides with each rep

Standing Ball Curls

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

Start in tabletop, bending into one knee and laying the shin onto the ground. The goal is to have the shin parallel with the front of your mat, but I like to bring my foot back further since it feels better in my knees-it's common to do this instead. Slide the opposite leg back behind you, outstretched. Option to forward fold, stacking the forearms.

Alternate sides with each rep 


Modification: Do a seated figure four (as we've done previously), outer edge of one foot goes on top of the opposite thigh while seated on the ground.

Advancement: Bend into the back knee, grabbing for the foot to stretch the front
of the back leg

Pigeon

W4/D2 Strong Knees: Outer Thigh Emphasis

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?

W4/D2 Strong Knees: Outer Thigh Emphasis

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