Name: Playbook - Sally McRae - 16-Minute TOTAL BODY STRENGTH Routine.
Uploaded: 2023-07-12T14:26:17.621Z
Duration: 16 min
Description: 16-Minute TOTAL BODY STRENGTH Routine.

Kelly Heitman

Love the variety! And often strength training are long…on top of the run. These short sessions are super good and easy to squeeze between other stuffs

Mireille

Added floor presses, bridges and adductor strength work and hamstring and heel stretches.

Jack Sayles

Always showing me things I’ve never thought of doing. Holy smokes!

Zach

Loved it although the last one was a killer!

Natty

Susan Opelka

Added floor presses, bridges and adductor work then hamstring and heel stretches.

3 days past the 100k.  Added floor press, bridges and hamstring and heel stretches.

Anita

Added floor presses, bridges and adductor work, hamstring and heel stretches.

Added adductor and heal work, and added adductor and hamstring stretches.

Added floor presses, bridges, adductor and heal work.

Great post run workout when time is limited. Ending with the slow climbers is a great limbering finish, too. 🙏

Jessica

Katie

Quick wake up work out before taking on the day!

Julie

Done added adductor, bridges, floor presses and heal drops/raises.

India

Elisha

Added bridges, floor press, adductor and hamstring work.

So good!! Especially after being so sore it felt good to work through this! 🔥

Melissa

Elizabeth Rosario

Added in Bridges, floor press and adductor work.

Low impact + slow & steady = extremely effective & tiring

Stefanie B.

I’m not going to lie, this was challenging for me. However, I am committed to learning and growing in order to push myself through all of the challenges.

Tiffanie

Sarah

Stacy

Trial of miles is catching up to me. Easy workout today with adductor work added in. 13 trail miles tonight with the Dirtbags.

Loved this quick full body workout! So excited to see the others!

Alia

Amber Zychowski

Karen

Boom baby! Thanks for a quick power builder.

Rita

Joshua & Samantha

Exactly what I was looking for after an easy run.

This is my favorite. Quick and easy to add other area specific exercises into the routine.

David

Added some adductor work. Need to get those healed up and stronger.

Challenging and satisfying as always, thanks Sally!!!

René

Love this workout Sally. It gets me going after a nice bike ride

Ngina

Great set of exercises! Those slow climbers are harder than they look.  My arms were shaking in just set two!

Noel

Liz Usedon

-Equipment-
You need dumbbells, preferably two different sizes. IF you have a med ball, one exercise is demonstrated w/it, HOWEVER, a dumbbell is totally fine too!💪

-WHEN TO DO THIS ROUTINE-
*Perform AFTER a cardio workout OR as a stand alone routine when you’re short on time.

-Muscles Worked-
*This is a TOTAL body workout so expect to hit every muscle group AND expect your core to be challenged as well as your balance and coordination. 

-How often should you do this routine?
*You can easily work this into your week 2-3x a week.

-Fitness Level-
As with ALL my workouts, I strongly encourage you perform the workout in a way that is appropriate for YOUR current level. NEVER force extra reps/sets or compromise good form just to complete the workout. That is NEVER my goal for you. I want you to GAIN strength & confidence, so BUILD from where you are now. If I prescribe 12 reps but 7 reps is your max because after 7 you’re losing good form & struggling, then that’s YOUR starting point. If I say 4 sets but you can only do 2 OR only have time for 2, then do that. My workouts shouldn’t be making you feel bad about yourself. I’m here to guide you in YOUR journey & every time you show up, you’ll get better! (Ok, enough coaching pep talks-let’s work! )

🔥The Workout🔥
Do 2 sets of EACH exercise then move to the next exercise.

Do 10 reps of every exercise and if you are doing an exercise where you only work one limb at a time, you will do 10 on EACH side.

Increase sets as desired.

- Hold the dumbbells with your palms facing each other
-Hold one steady w/arm at 90 degree angle 
- Curl the other dumbbell up engaging your bicep as you curl
-Stand tall w/knees slightly bent.
-Keep core strong and resist urge to swing arms.

10 reps on EACH arm

Static Dumbbell Hammer Curl

- Keep a slight bend at the elbow
-Use other hand to stabilize your trunk and resist urge to use momentum, only use arm/shoulder to do the work.
-Contract abs and exhale as you raise.
- Raise your arm until you reach shoulder height 
- Lower with a slow and controlled movement

Do 10x EACH side

Dumbbell Lateral Raise

-If you have a mirror, watch your form as you do this exercise.
-Purposely go slow and steady 
-Stand tall w/db in hands.
-Take a step straight back and then lunge straight down, pushing through the heel.
-As you stand focus on engaging the glute and hamstring to power you up.
-Keep torso tall and shoulders relaxed.
-Dumbbells should be a challenging weight but not struggling, in fact choosing a lighter one first to ensure you have good form is better, then build to heavier weight.

Do 10x EACH leg

Slow Alternating Reverse Lunges (DB)

-Use a chair, bench, stair, or plyo box. It’s OK if your step option is only a few inches off the ground- we can still get benefit. Alternatively, if you have several options, then choose between 12-20 inches(30-50 centimeters)

-The hamstring & glute are the primary workers.

-Dumbbells are OPTIONAL, this is a fantastic exercise without them, so if you use them, choose a weight that won’t limit you from performing the entire motion with strength.

-DON’T USE MOMENTUM OR SPEED. Most ppl can hammer out a bunch of reps by doing these at a fast tempo and using their trunk for momentum…that’s a different exercise.

-As you step up, challenge yourself to engage with the feeling of your hamstring and glute contracting and lifting you onto the box. Engage your abs and keep torso tall.

-Steadily come down and pause for a second to ensure there’s no momentum for your next step.

-YES. These are challenging, so do the best you can with each rep.

-Do 10x each leg as a goal to work up to; however for this exercise don’t compromise form to complete all 10, if you have 5 solid step ups in you and that’s it- then move on and when you do this again and can do 7 or 8, be sure to celebrate!💪

Steady Step-Ups

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

-Do 10 reps with the option of adding more reps or sets of you need it.

2 Arm Dumbbell Skull Crushers

- Begin supine with knees bent 90 degrees and med ball, plate or dumbbell overhead.
- Straighten one leg at a time
-Do not flare rib cage, keep it engaged with the ground entire time especially as weight goes overhead.
-If you feel upper back/torso coming off the ground then only move the weight to the point where you can maintain contact with the ground.
-Engage core and exhale as you extend.

10x EACH leg (or just count 20 reps per set)

Weighted Deadbugs

-This exercise targets the glutes & hips!

-Stack legs, bent and as you lift hip, raise the bent leg straight up.

-Stay controlled.

-Keep elbow directly under shoulder, engage abs each time you lift.

10x EACH side

Side lying, Bent Leg Clams

-Similar to a “mountain climber” exercise, you will be in the plank position and alternating feet.

-Key is to go steady and controlled.

-As you bring each foot close to your hand, you will also feel a stretch…don’t force a deeper stretch if it causes discomfort and don’t be discouraged if your feet don’t as close to your hands as mine do- some of this exercise is showing flexibility, which we can all improve.

-Your core will be challenged here as you are not using momentum or speed to fly through this exercise. Each step is slow and purposeful. 

-Do 10 reps EACH side or just count 20 reps total each set.

Slow Climbers

16-Minute TOTAL BODY STRENGTH Routine.

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

Rosie

I need more of these! Effective and quick!

Jenny

8 minute Dumbbell Workout-Upper Body

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

This workout is really good for hilly trails.

Tereza

45 minute run done followed by this and adductor and heal work.

Post Run Power Circuit

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

This was awesome! I'd really enjoy more short core work!

Post Run Core Workout

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.

Definitely burned in the feet. Body needs a lot of balance work. Liked this!

Jess Contreras

Post Run 2 Strength Exercises!

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

Irene

Good to do on a day of not feeling well enough to run, but still wanting a smidge of work.

Emily

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!

Kristina

12 Min Whole Body Training- No Equipment

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

16-Minute TOTAL BODY STRENGTH Routine.

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