Name: Playbook - Bailey Nomi - W4/D4 Power Puthy
Uploaded: 2023-03-20T14:54:46.236Z
Duration: 20 min
Description: W4/D4 Power Puthy

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

Hilary

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

Louise

Jenna

Girl, you’ve almost completed an entire month of workouts to better yourself and better your you know what! 

Work hard today. You’re so strong, and I want you you finish feeling that way. Commit to yourself!

As always, listen to your favorite playlist. Vibe out and have fun!

“Repeat after me:
This is my winning
season. I won't fold
and I won't fail.”

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

Find your seat on the ground with knees bend in front of you. Grab behind thighs, lifting legs up into a tabletop position. 

Place a ball between thighs, holding legs in this position as you tuck the hips up and under. It will be a very small movement of the hips.


Modification: Keep feet planted on the ground

Advancement: Straighten Legs, Add ankle weights.

Ball Squeezes in Boat with Tucks

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

Tuck toes under as you sit onto heels. Place Nomi Active’s Bôl between thighs. Tuck hips up and under before lifting off the heels just an inch. Lift and lower, staying off heels and pressing hips forward on the up. Engage pelvic floor at the top. 

Modification: add cushion for knees. Find a chair to stand/sit, rather than on the floor

Advancement: add resistance band around thighs

Thigh Dance (with bôl)

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

W4/D4 Power Puthy

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! ⭐️

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!

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!

W4/D3 Hips

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/D4 Power Puthy

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