Name: Playbook - Bailey Nomi - W4/D4 Strong Knees: Back of the Leg
Uploaded: 2023-09-12T21:09:16.665Z
Duration: 15 min
Description: W4/D4 Strong Knees: Back of the Leg

HAMMIES yessss these are my favorite workouts. This is your last emphasis workout of the program— and it’s so satisfying to feel the burn behind the leg. 

I want to feel you WORKING for it, Queen.

Put on your favorite playlist and vibe out. 

“This year has taught
me not to postpone
enjoyment.
Any opportunity
to enjoy, take it.”

Stand in a wide stance with toe angles out (about 45 degrees). Knees will go in the direction of toes, lower down in center. Knees should be aligned over toes at your lowest point. Tuck hips up and under using glute squeezes and low ab squeezes at the same time. Engage pelvic floor by squeezing up and in. 

Modification: don’t go down as low in center and hold onto a chair or wall

Advancement: lift off heels, balancing on the balls of feet

Wide Second Squat Tucks

Start with heels together, toes apart. Take the outer leg, and slide it out diagonally behind you. It might be easier to place your foot on a towel or use a sock to make the slide out smoother. Bend deeply into the standing leg (inner leg).

Modification: Don't slide out as much, hold onto a chair for stability

Advancement: Slide out further, staying more controlled, squeezing thighs together on the up.

Alternate sides with each rep

Sliding Lunges (Diagonally)

Place your hands on a chair for balance, stepping one foot back. Make sure your legs are hips width distance, not “on a balance beam” in front of each other. 

Bend into both knees, lowering the back knee down to hover over the mat/floor. Do not actually tap the knee on the ground. Pulse it at the bottom, really rooting into your front heel. 

Alternate sides with each set.

Lunge Pulses holding Chair

Lay down on your tummy, arms stretched in front of you and legs stretched behind you. Inhale, lift up, arms reaching in front of you, legs lifting behind you. Picture your belly button being the only thing touching the ground. Breathe! Don't hold your breath.

Modification: Only do upper body, with elbows bent in a "goal post" shape, rather than
reaching forward. Alternate with lower body.

Advancement: Add Nomi Active's Barely Bracelets around ankles and wrists. Option for Bol between thighs or band around thighs as well.

Superman

Keep your feet hips width distance as you hinge at the hips, lead with the chest, and forward fold. Option to keep knees bent, you can round at the bottom. 

Lift halfway up, hold, before standing all the way up to prevent dizziness. 

Modification: do this seated with legs outstretched

Advancement: wrap hands around legs, pulling upper body into thighs

Standing Forward Fold

W4/D4 Strong Knees: Back of the Leg

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/D4 Strong Knees: Back of the Leg

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