Name: Playbook - Bailey Nomi - W4/D3 Strong Knees: Top of Thigh Emphasis
Uploaded: 2023-09-12T21:09:16.661Z
Duration: 20 min
Description: W4/D3 Strong Knees: Top of Thigh Emphasis

Give the tops of your legs MAJOR love today. We want you dancing like Meg as soon as next week. Challenge yourself. Prove yourself to yourself. 

Put on your favorite playlist and vibe out, Sis!

“Don't be surprised
how quickly the
universe moves once
you've decided that
you want better
for yourself.”

Grab a chair. Adjust your feet, so you're seated comfortable at the edge of the chair, with knees aligned over toes. Stand up by pressing your heels into the mat. Go back down, tapping your booty onto the chair twice before standing back up and squeezing your glutes (buttcheeks) at the top.

Modification: Find a higher chair, or do mini squats without a chair

Advancement: Hold onto a weight at your chest or add a resistance band above

Double Tap Squats onto Chair

Start by placing feet about hips width distance with toes facing forward. Place one hand lightly on a chair for balance. Bring Nomi Active's Bol in between thighs. Lift up to your highest heels, bending the knees forward as you lower down. Keep your back flat, hips tucked under.

Squeezing the ball between thighs, start a tucking motion with the hips by squeezing low abs and glutes (buttcheeks). Release and repeat.
￼
Modification: Lower heels, lesser bend in the knees

Advancement: Higher heels, bigger bend in the knees, harder squeeze of the ball

Parallel Tucks with a Ball

Put a band around thighs, just above knees. Place feet hips width distance apart, bending knees into a "seat" position. Check to make sure you can see your toes in front of your knees. Tuck the hips under, being sure you're not arching in the back. Start to pulse up and down an inch in your chair.

Modification: Don't bend the knees as deeply

Advancement: Lift heels up off the ground into a balancing chair. Sit lower. Tuck hips harder.
Option to add à heavier resistance band above the knees.

Chair Pose Pulses with a Band

Start in tabletop with your hands under shoulders, knees under hips. Flip the toes up and under, engaging core to lift the knees an inch or so up off the ground. Do tiny pulses of the knees up and down. Be sure to breathe— this one is challenging!

Modify: Place hands on a couch. Do the same steps as above, lifting off knees.

Advancement: add a resistance band around thighs 

Do an extra set if you can!

Floating Table Pulses

- Raise your legs, keeping your back flat to the ground
- Criss-cross your legs back and forth
- Keep your core tight and glutes engaged

Lying criss cross leg extensions

Place something soft under knees or fold your mat for extra cushion for the knees. Kneel with
hips over knees, reaching one arm up toward the ceiling. With the other hand, reach behind
you, either putting the hand at your low back for a mini backbend, or reaching all the way to
your heel for a more advanced version. Square up the shoulders and breath. Make sure to do
both sides.

Alternate sides with each set 

Modification: Do it standing! Placing the hand (Fingertips facing down) at low back.

Advancement: Try bringing both hands down onto the heels, intensifying the back bend

Half Camel

W4/D3 Strong Knees: Top of 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.

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?

W4/D3 Strong Knees: Top of Thigh Emphasis

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