Name: Playbook - Sally McRae - 10 min-Post Run Total Body
Uploaded: 2023-07-12T14:26:17.702Z
Duration: 10 min
Description: 10 min-Post Run Total Body

I like this one, I haven’t done this one for a while. Finish either a glute burner.🔥

Judy

I think this is my favourite post run workout 👍

Anita

Elizabeth Rosario

Melissa

Ginger

This gives me no excuse not to get it in!

Kari

Ashleigh

Olivia

Jess Contreras

Soo good; needed that! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Love this workout! Short and sweet and such a good burn

Casey Columbus

Loved this, great after a short run workout.

Helen

Great post run workout!  Really felt it 👍

Cindi

This was fantastic for an after run session

Crystal

Laura

Love it!!! It took me longer but I did it… these are great workouts for people like me with little time . Thanks Sally

Silvana

Charlcie

Pamela

Loved this workout. Perfect for a stressful week.

MelissaKae

Did this along with the 8 minute post run wirkout in the hotel gym. These quick strength sessions are so perfect for when you're on the road, thanks Sally!!

Milissa

Awesome workout for after a trail run! 🏃🏽‍♀️⚡️

Monica

KAREN

This will definitely make my legs stronger!

Linda Strawn

OMG…those leg raise with butt ups killed me!!!

Mareike

Cherie

Jennifer Lagerbohm

Awesome! Just the right amount of burn and mobility after a run.

Rachel Danczyk

Challenging enough but not too intense for a post run workout! Perfect!

Susan Opelka

Marjolein Baas

I had to modify as I’m just 4 days post 55K. It felt good to move but I feel I need to take it easy for a while longer! 😜

Michelle

My first workout on this app - loved it!  It was a great way to finish off my tempo run.

Tomi Hagan

Andrea lusk

Awesome routine to mobilise and strengthen after 18km run👍👍

Rachel Harling

This was just right after an hour long run. Going to try to do this regularly.

Abbey

It was short, sweet, and perfect for after a shorter run. It helped all my muscles remember what they’re supposed to be doing. You are my favorite.

Ellie Fair

Jacquelyn

Dorinda Bennett

Only thing I’d say was that for me was more than 10 minutes! Maybe I wasn’t moving fast enough!

Alisha

Miky

Eileen Joy Esporo

I have been searching for running specific activities. I love that I can open this up and get what I need!

Emily

Heather

That felt really good, great short sweat session

Irene

Oh my days!! That was hardcore but 👍🏻

Kerry

Great work out, but it's also took me significantly longer than 10 mins

Hayley

You finished your run-now do this!
Target your entire body with this quick 7 exercise workout.

Equipment: Resistance band (loop), step/couch/bench or chair. Dumbbells (if you have one light & one medium that would be ideal. Open space in your living room, garage, bedroom, park.

Do 3 rounds of each exercise.
You’ll notice these are 6-10 reps so it’s quick
Rest between each exercise is up to you but I advise 20-30 seconds in each description.
Modify or skip anything that doesn’t feel good/hurts or you might need to progress to. Remember-this is YOUR workout so do the best with what you have right where you are today! 💪

Use light to medium dumbbells 
Do 3 sets of 6
Rest 20 seconds between sets
Raise weights to shoulder height, keep core engaged and knees soft

Front raise w/squat

Use light to medium dumbbell 
Take a big lunge back(stepping a tad to the side is helpful- keep stance extra wide for better balance.
-take dumbbell across body and down to hip then stand.
-take your time with each movement, get in a strong stance BEFORE chopping.

6x EACH side
3 sets

Reverse lunge w/Woodchop

Start with light weights then try heavy weights. Which feels better? No struggling. Choose where you’re strongest.

Step up nice and tall then step down with same foot.
Let weights hang at sides entire time. 

6x EACH leg
3 sets
20 sec rest

Steps ups with dumbbells

This feels awkward at first but give a few reps a try with a lighter weight.

Alternatively, do a basic glute bridge and a chest press with two DB at same time. 

Do 6 on each side
3 sets

Glute Bridge w/DB press

Use a light to medium dumbbell 

Keep legs straight BUT bend knees if your back hurts when doing the leg lift. Keep the core strong as you lift your butt off the ground.

Exhale as legs drop away from torso.

6x
3 sets

Leg Raise w/Butt-Ups (DB)

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
-6 each side
-3 sets

Dead bug

Use wall for balance or stand alone.

Band- light to medium resistance(you want range of motion)

Slowly, with control lift leg away from body, keep knee bent and torso tall(don’t lean away from leg lift)

Do 6 EACH side
3 sets

Standing leg raises w/band

10 min-Post Run Total Body

I still LOVE that the recovery time is lunges 🤣

Nora

Larissa

great exercise ‘snack’! loved this format with you talking us through sally 🙌💪

Rosie

8 minute Dumbbell Workout-Upper Body

Manon

It was a tough one , it’s been a while since I strength trained but loved it

Susan

Janet

12 Min Post Run Strength-No Equipment

My 7.5 year old daughter loved doing this routine with me! Maybe you could come up with a few child/parent workouts on the app! Thank you! ❤️

Sarah

Katie

Post Run Power Circuit

Robin Packer

Enjoyed this one good with the video and helpful post marathon recovery to start rebuilding strength

Natascha

Great workout after a spin ride as well. 2 days post race feeling strong 💪

Alison Megan

Post Run Core Workout

Nancy

Love this…great way to start off my morning before work

Ngina

Amber

16-Minute TOTAL BODY STRENGTH Routine.

Great! Just what I need for my running! 💪🏼😃

Marie

Love this one. Great for balance and ankle stability all while getting strength in

Kinda hard, but once I got into the rhythm I was able to keep control of my balance.

Post Run 2 Strength Exercises!

Done while on vacation, great for starting the day, warmed up

Great workout! I was able to do it in my mom's tiny apartment!

Bodyweight Vacation Workout

I love how strong my core is becoming from doing these workouts. I can tell a difference when I run. Thank you!

10 min-Post Run Total Body

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