Name: Playbook - Sally McRae - Bulletproof Runner Workout #1
Uploaded: 2023-06-21T12:30:14.332Z
Duration: 22 min
Description: Bulletproof Runner Workout #1

Some tough moves there but loved the challenge.

Natty

Loved this one great for a runner who doesn’t do loads of strength to switch it up!

Natascha

Love this workout! Please match the timer to the prescribed set time. Most exercises give users a 30 second timer for a 20 second/leg exercise.

Molly

Horrible, your a mean lady. The workout was a god send, Just what my body needed. Thanks

Jamie

Jon H

Great workout! However, one of my pet peeves with most of Sally's workouts is that they take so much longer than advertised!! This one took me around 45 minutes, which is double the allotted time. Now I know, so I only do these when I have plenty of time, but it's really annoying to have to cut your workout short because you have to go to work or something...

Jiske

Awesome, more bullet proof runner routines would be amazing please 🙏😊👌🏻

Sarah Lea

Beth Jordan

Really really good movements! More bullet proof runner work outs please 🙏 thank you!!

Loved it! I would enjoy more of these ‘bulletproof’ workouts.

Nora

B@nana12

Melissa

Awesome, very chill but challenging. I loved it.

Jennifer Stanley

First time doing this workout and it really shows one’s weaknesses. There were a few I could either not do at all or could only do two rounds. 

I performed this after I did the hip mobility workout. These two will definitely be on my regular schedule.

Nancy

This was my favorite so far and I’ve done quite a few in the app. Will definitely be incorporating this more often! Thanks Sally and Eddie!

Kate

I love this minimal equipment workout.  I did it after my long run. Felt great.

Been dealing with right hip pain and left knee pain ever since I started running (about 6 months ago). These exercises have revealed a glaring imbalance between my right and left that I’m betting is the source of my pain. I’m so grateful for Coach Sally and I’m hopeful that I can run relatively pain free soon 🤞

Savannah

Emily

Amazing! Thanks for such a a great workout!

Amie

Elisha

Great. Loved it.  Did take longer than 22 min.  Closer to an hour.  Will feel it later. 
Thanks again.

Jennifer

Loved this workout ( first time in a long time that I’ve enjoyed strength work!) thank you 🙏

Jill

Stephen

Great way to refocus on the important muscle groups, will be brining this into the usual rotation

Mike

Great addition to my running routine - definitely works on many of my weaker spots!

Maia

Lynette

Liz Usedon

Simone

Jessica

Chad

Going to do this one much more often. So needed! So good!

Getting easier, a few I can't do yet but it's helping!

Krista

Stephanie

Katie

Those foam roller hamstring balances 😮‍💨…did this in my driveway this morning with a yoga mat and a metal water bottle instead of the foam roller. I feel empowered and ready

Alison Megan

wow that’s a awesome little workout 🙌

This was so good! The sequence hits all the areas that needed attention. Thank you Sally!

April

Rest day work, did not do 2 of the exercises. A little lack of confidence in the movement (weakness). I will try to get both next week, at body weight.

Sarah

This is my second time with Bulletproof Runner. I was so sore after the first time, I realized how much I actually needed it.

Julie

Didn't realize how tough some of these would be. These workouts definitely help highlight deficiencies

Brad Harper

The foam roller/hamstring balance is a killer 🔥

Martijntje Holscher

Lisa

Selene Mallone

This is good workout as I need to strengthen hamstrings and hips

Carolyn

A great complementary workout to my PT for hips and low back mobility and strength! Thanks, Sally!!

Great workout! Been working in getting hamstrings and hips stronger. These exercises are helpful to get them stronger

-Add this session 2-3x a week to your cardio training.

-You’ll need resistance bands & in light, and medium resistance. Also, dumbbells or a weight plate in light to moderate weight. There is an exercise with a kettlebell BUT you can totally use a resistance band instead of the kb. Lastly, the step I use in the video can also be done on a curb, stair or without a step/bench at all. The foam roller can be substituted for a med ball, or any playground ball, even a pillow. 

-Do your best with what you have to give today and remember, every time you show up- you get a little bit stronger!💪

-Sit w/ legs extended in front of you then place hands on floor and push hips to ceiling.
- drive knee toward chest as you keep abs and glutes tight. 
- alternate for 30 seconds, rest for 20 seconds then repeat

Mobility - reverse plank

-More challenging than it looks so feel free to modify the time. The 60 seconds sets mean you will do 30 seconds on EACH leg.

-Awesome exercise for strengthening the knees by making your hamstrings work. It’s ok to shake/wobble, hood those hips up and contract the glute as best you can

Foam Roller/Hamstring Balance

-Strengthen & Mobilize the hips 

-Start with a light resistance band, wrap around both legs and sit tall with legs in 90 degree position. Watch my video closely so you have form right.

-Slow and steady lifts for 30 seconds on EACH leg per set

90-90 Hip Work

Use a pillow or foam roller 

Push foot to the outside while keeping object secure between legs.

Keep movement smooth and steady.

Do 20 seconds EACH leg

Foam Roller/Hip Work

-Use a medium to heavy band 

—Engage core, lift hips to sky, squeeze glutes and push legs all the way to the sides while keeping core engaged.

-Lower and push straight back up 

-30 seconds

Hip Thrust-Glute Work

-Yes, this can be done without the step or the weight- you can single leg squat, even holding onto a wall. 

-weight is light to moderate 

-Squat straight down, tall torso, knee over toes

-smooth, slow, controlled movement for 20 seconds EACH side

Knee Savers

-Ever heard a PT say you need to work on Anterior Pelvic Tilt? It’s incredibly common and usually because of a weak core. 

-YES, you can use a resistance band for this-just wrap around toes and pull straight up. 

-20 seconds on EACH side for 40 seconds total each set

APT- Strengthening

-Single leg work is always GOOD work. 

-take your time with this one and pause in between reps as needed. 

-keep abs and glutes strong as you breathe into each movement.

-focus on an object to stay focused 

-Do 20 seconds EACH side

Runner’s Balance & Flow

-Hold any type of weight, dumbbell or kettlebell. You can also forgo the weight altogether.
-Keep core solid and resist urge to rock or drop the hips.
-March for 40 seconds alternating one foot at a time.

Bulletproof Runner Workout #1

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