Name: Playbook - Bailey Nomi - W4/D3 Hips
Uploaded: 2023-03-20T14:54:46.232Z
Duration: 20 min
Description: W4/D3 Hips

Louise

Let’s open and strengthen hips to really get into the supporting areas of pelvic floor. The cherry on top to the new you. 

Put on your favorite playlist and move those hips, sis!

“SELF-DISCIPLINE TIPS:
- Just start. Don't wait to
be in the berfect mood for it.
- Limit distractions
- Set realistic goals. Don't
try to do everything at once.”

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 the toes under, lifting off the back knee. When and if you’re ready, lift hands off the blocks, reaching arms up and forward. 

Modification: Keep hands on the blocks, keep knee on the ground

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

Alternate sides with each set

Lunges with Upper Body Reach

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. Gently lower down, tapping the ground before lifting back up. Repeat. 

Knit ribs together, engaging center abs (meaning don’t let your ribs flare out)

Butterfly Bridge Taps

Start by pressing entire back into the mat, one leg is long in front, one leg is up toward the ceiling. Hold behind the lifted thigh, curling up off the shoulder blades. Start opening the legs just an inch, closing in an inch, making tiny in and out movements with the legs.

To modify: keep shoulders on the ground or bend into the knees

Scissor Holds with mini out/in

W4/D3 Hips

Michaela

Who knew a you could get such a good workout in 15 min!

Maryam

Amazing 😍 I thought it will be too easy for me but surprisingly I barely made it through... 🙈

Mariya

W1/D1 Hi Beautiful!

So good!! Love being able to really engage my deepest core muscles!

Hannah

Great! At first I’m like what these little workouts supposed to burn. But I defiantly did feel the burn. Low impact, high burn. I love it.

Dawn

W1/D2 “Okay, I can do this”

These exercises are wonderful and easy to follow! I love that they are also low impact!

Alyssa

Tamara

With additional warmup, it was heeeeaaavyy, but that's good

Виктория

W1/D3 Getting Deeper

Raluca

That last exercise was one of the hardest things I’ve ever done 🥵 I loved it!!

Oh my GAWDDD that last exercise was one of the hardest things I’ve ever done. My hamstrings are so tight I can’t get my legs straight in the air but it was so challenging, in a good way ☺️

Jackie Caminita

W1/D4 Inner Thighs and PF

Oh, those criss cross exercises are killer! It's always the little movements that get you

⭐️ Oh man! Got my butt kicked today! ⭐️

Jenna

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!!

W2/D1 Lower body

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)

I love those Dead Bugs! They're so effective. Oof and those criss-cross extensions are something else

Those leg crosses get you in the end!! 🥵🔥

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!

W2/D5 Time to DANCE

W3/D1 Grab your Bôls

Got deeper into those squat pulses this morning, and oof, my outer thighs shook!

W3/D2 Outer Thighs (to balance inner thigh work)

Started to feel so much stronger, can’t wait to see how my body transforms going forward. The last exercise with the reverse table was very intense!

Appreciate how empowering you always are to find what works in my body- Had a hard time holding reverse table, with my arms so did with shoulders down and knees up!

Reverse table top is a new one! Breathe... breathe...

W3/D3 All in One

Hello thighs indeed! Shakey legs is a great way to start the day... I think

W3/D4 Hello Thighs

W3/D5 Core WERK

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

W4/D1 Last PUSH- let’s go!

Those reverse tables are a work in progress.

W4/D2 More Core!

Challenging but felt great! I like to stretch on the rests :)

Wow. Really noticing the difference between now and when I first started.

W4/D4 Power Puthy

Finished my first class. Feels so good! The best thing is that I feel that I now have more confidence to continue. Thank you!

Another program ‘complete’ but everyday the journey in my body continues. Thanks for creating these programs, love working out with you ❤️

W4/D3 Hips

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