Name: Playbook - Sally McRae - Day 16 (Week 3)
Uploaded: 2022-12-15T19:50:25.532Z
Duration: 60 min
Description: Day 16 (Week 3)

Best way to spend a lunch break with the sunshine.

Rustie

I kinda can't believe I sid all that. Do you ever respond to comments?

Tracy

Meghan

Tori

Sweaty run. Dripping strength. The heat is back in the south.

Ulrika

That was a tough workout!!!! It was not pretty but got it done!  Thank you Sally!!!

Marney McGovern

This is my second time through the 30 day Strength & Training program (first time as Beginner, now Intermediate). I could feel such a big difference in my balance and strength during these post-run leg exercises. How very rewarding! Thanks for this!

Westi Haughey

Katie

Ashley

Beth

Kristin

Emily

Legs are totally spent and it feels SO good. Loved the run

Katy

Carissa Carlson

Lindsay

Anna

Cecilia

Nikki

5+ stars- that was hard today!!! Leg w/o kicked my butt! Lots of work to do and I found my weakness - single leg lateral hops…ugh!

Kelly Phillips-Henry

Great training session! I did today’s run along with Sally’s iFit Smoky Mountain half marathon on the treadmill. I adjusted my speed according to today’s run format. It was awesome! Her words of encouragement during the iFit run were just what I needed. Thank you Sally!

Whitney

The run workout (beginner) aligns perfectly with the Tahoe documentary on time! Loving these workouts, they keep the mind thinking and body engaged!

Hannah

Grace Fa’avesi

Brutal but awesome already feeling stronger thanks Sally! Definitely need to work on self believe and mental strength

Grace

Angela

Britney

Jenifer

I’m so happy to have made it this far!!! I’ve been able to target my weekness’s over the past year and it feels great to have made it this far with zero pain!! Never give up!!

Julie

Did this on a trail at Kaweah Oaks Preserve- speed work’s more fun on the trail 🤩🥳 did the strength next to my car after - leaned on my car for the wall sits 🙈😂

Lizzie

Jennifer Lagerbohm

Loved this tm workout! Chose a strong mind bc stopping a 30 min sounded good but did 60min!

Kelly

Maria

Hurts so good! Felt great on my run, strength at the end tested my legs for sure.

April

Whew…holy noodle legs, Batman! Nice one!!

Shawnte

Abby Barber

Justin

David

Erin Leovy

Loved this workout, both the run and the workout at the end, especially the lateral hops and jumps!

Brooke

I learned that my body does not like to jump. I need to change that.

Lisa

Had to take some rests but got the work in! Legs are getting stronger!

Mariasol

You are amazing!! I really appreciate your workouts

sara mcdowell

This was great, was able to do it outside in the forest. My legs are feeling the burn 😊

Kyrian

That workout was NO JOKE!!!🥵🥵🥵

Halfway through! 😍

Megan

Today is a SOLID run workout that will end with you “finishing off” your legs.💪

The Quick & Fit Legs circuit will be completed AFTER your run. 

Run Workout:

All Levels: Warm-up for 5-8 minutes of easy running or walk/jogging. Feel free to do some dynamic stretches too, then do the following:

Beginner:
Run easy for 2 minutes
Run FAST for 30 seconds (NOT a sprint, but a solid fast pace you can maintain for more than a few minutes, but you’re doing it for only 30 seconds)
Recover for 1 minute (you can walk/slow jog here)
You will repeat this for 30 minutes.
When done, walk for a few minutes then start the strength routine attached to this workout.

Intermediate:
Run easy for 2 minutes
Run FAST for 40 seconds (NOT a sprint, but a solid fast pace you can maintain for a 5k, but you’re doing it for only 40 seconds)
Recover for 1 minute (you can walk/slow jog here)
You will repeat this for 40 minutes.
When done, walk for a few minutes then start the strength routine attached to this workout.

Advanced:
Run easy for 3 minutes
Run FAST for 60 seconds (NOT a sprint, but a solid fast pace you can maintain for a 5k but you’re doing it for only 60 seconds)
Recover for 1 minute (you can walk/slow jog here)
You will repeat this for 60 minutes.
When done, walk for a few minutes then start the strength routine attached to this workout.

EVERYONE: PACE WISELY! Use the first 1-2 intervals as a test…don’t trash yourself right away. Ease into the speed. YOU are in control.💪

2 Rounds but you can always add rounds or reps.

Squat then go right into alternating reverse lunge. This counts as ONE rep.

-Keep torso tall & abs engaged.
-Keep pace of exercise controlled- focus on solid form.
-Keep feet shoulder width apart 
-Reverse lunge-focus on engaging glute.

Perform 2x10 reps

Squat & Alternating Reverse Lunge

-Use anything to tap (ball, dumbbell, shoe) choose an object that forces you to lift foot at least 6 inches off ground.

-imagine your object being flaming hot! So switch your feet quickly and tap lightly- no heavy feet.💪

-Torso is tall & slightly leaning forward, so engage abs

2x20 Reps (no need to count each foot, just alternate feet and count to 20)

Toe Taps/Quick Feet

-Use any object to hop over- rope, stick, sock, band. This is not about height, so choose something you can easily hop over.

-Hop on one foot side to side focusing on control, balance, and pace. Try not to load too long on each foot.



-2x24 (12 on each leg)

Single Leg Lateral Hop

-4 squat jumps + 4 Plank Tuck Jumps equals ONE rep.

-Stay controlled, tall torso, toes pointed out for a wide stance squat, and explode straight up.

-Plank Tuck Jumps-plank position then jump knees toward chest and then immediately back into extended plank position.

Do 2x6

Jump Squats w/Plank Tuck Jumps

-Option to use object to jump over like a mat, BUT you can do these without an object too.

-Each time you jump to the side, you’ll bend knees & hips to lower into a quarter squat.

-Jump & land with control- your balance will be tested so focus on engaging core. 

Perform: 2x24 (12 each leg)

Lateral Jumps

- Sit against a wall with your legs and hips bent at 90 degrees
- Focus on engaging core/lower body.
-only go down before point of pain if you are experiencing knee pain.

2x60 seconds

Wall sit

Fit & Quick Circuit

Day 16 (Week 3)

Lucy

Good workout for day 1! Ran for 25:00 and tried to stay in zone 2-3 with my heart rate

Courtney

Perfect way to start the week. Round two baby. Let’s get after the advance version!

Day 1 (Week 1)

Did this with hubby. Wowzah what a workout! 💪🏽🔥

Janine

Shanna

Day 2 (Week 1)

Day 3 (Week 1)

This was awesome! Feeling strong! 💪🏽

Lynn

Great workout. Put in some extra miles racing my kids (track season!) yesterday so did a walk/jog at the end.

Jenna

Day 4 (Week 1)

Forgot again to check it off in the app but I did it. Hahaha. 30 min bike.

20 min stretch yoga and a 1 hour walk. I love a good recovery day 😍

Day 5 (Week 1)

Powerlines with my RBF! Made the time fly by as we ate hills for breakfast.

Love the stability workout after a good run.

62 min on the rec path in the snow! Enjoyed the simple stability exercises afterwards. Onwards to sauna!

Day 6 (Week1)
Long Run + Stability

Great first week. The strength and mobility to prevent injury is huge.

Getting stuff done around the house while still checking off 10000 steps! Great rest day.

Great first week as building up through injury would have ducked some sessions without the apps accountability

mark

Day 7 (Week 1)

Great run the start the day in the dark. Well other than some drivers that clearly need a run themselves. Hahaha

Struggled through this one but I ran 27 mins and only walked 3 in the middle! I’m proud

aiden

30 minutes at Kaweah Oaks Preserve- easy peasy after yesterday’s long run - just something to shake the stress out

Day 8 (Week 2)

Thank you Sally!  Love the challenge and the detail of the workout.  Appreciate your work to put these together!!

Day 16 (Week 3)

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