Name: Playbook - Sally McRae - Day 19 (Week 3)
Uploaded: 2022-12-15T19:50:25.554Z
Duration: 45 min
Description: Day 19 (Week 3)

Split strength and run. But then I got a great lunch run in the sun.

Rustie

Split strength in morning and run at lunch to enjoy the beautiful spring weather.

Jessica

Whoops… I did two sets of the Lower Body and Core Strength workout in the Running Foundations!! Lol Just saw the workout was actually listed here. 🤪Good day regardless!

Emily

Carissa Carlson

Fantastic. Easy going run. Had to do on the TM though… wish it was out side

Cecilia

Janeth

Ran Rocky Hill- Ran all the way to the top - no hiking/walking!! Also ran down- I can tell the training is working,  felt strong and confident. Thanks Sally!!
💪😅🏃‍♀️😎

Lizzie

Maria

April

Surprising myself with how strong I feel 💪😮 Great workout!

Abby Barber

Good Friday workout! Have a little hip strain/pull so walked instead of ran. Will modify & walk until it heals up!

Angela

Iz that all you got? Ez peezy. Lol. Kidding. Thanks for kicking my butt again today Sally. 😂😭

Sethy Kungpow

Şeyda

Katka

Back at it after two days of a sore throat! 😁☀️💪

Holly

Finished it yesterday but forgot to mark complete! Whoops!

Renea

Kate

Becca

Jacqueline

I used a band for the leg exercises which felt good. Did an easy light and short jog  I’m doing long run tomorrow due to schedule.

Margarita

Heather

We got a 10 min mile!!!!!! 3 of them to be exact! And then ran till 45 mins was up no stops or breaks! And probably could've gone the full 60. I'm definitely past 30 days on this program but I'm still very proud of this milestone!!!! Thank you Sally!

Cynthia Contreras

Was able to complete all but the run (my favorite part) since it’s -9 with wind chill at the moment. Any suggestions for alternatives to running when it’s so cold and treadmill is not readily available? Really enjoying the 30 day challenge some of the workouts are kicking my tail, but starting to feel stronger on some of the ones that are repeating.

Ryan

Another fantastic workout! I love this program so much! 💪

Jillian

Awesome workout . Hip circles was an interesting one .

Derek

Kind to Achilles night; 30 minute walk-a-bout

Kristina Stubbs

Carol

Nancy Morgan

Love your workouts. They target all my “problem” areas. Haven’t missed a day 💪👍💛

Hit the trails for the first time in a while for the run today.

Ronald Morgan

Hope you had a wonderful turkey day! I am grateful that you take the time to provide us content no matter where you are in this beautiful country 🥰 much love, girl! 💪🥂❤️

Jorie

Maureen Beck

Woohoo! Thanks for the option to switch up days! Happy Thanksgiving, Sally! Super thankful for you! 💛

Hannie Ylagan-Nicanor

Lower Body Strength & Core Routine + Aerobic Run

Everyone: Begin the session with Strength & Core Routine then do an aerobic run.

Beginner: 20-30 min run (walk/jog)

Intermediate: 30-45 min run

Advanced: 45-60 min run

Flow through each exercise with even energy. Take extra rest when needed.

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes & keeping hips stable. 
-Don’t arch your back 
- Return to starting position

-Do 10 on EACH LEG

Donkey kick (bent)

-Hand & Knees, core engaged & torso straight. 
-Resist turning “out” as you lift your leg.
-Key is to lift and “set” your leg back down, control on the up and the down.
-# listed in each set is for grand total left & right. So 20 is reps 10 reps each leg.

Fire Hydrant-Straight Leg

- Lay on the floor with your heels resting on elevated surface.
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

15 reps

Glute Bridge

-Hands & Knees position with foot in dorsiflexion. 
-Think of drawing a circle with your knee.
-Leg lifts laterally in 90 degree angle to begin.
-Draw a full circle in forward position first then you’ll move in backwards position. 
-Reps are split into 2 each set- so if it says 16 reps, then that means forward for 8 reps and backward for 8 reps. You’ll then switch legs and do 16 more. After 16 on each side, you will have completed one set.
-engage core and don’t let low back sag.
-Keep hips strong and resist urge to move torso around or out as you draw your circles.

Hip Circles

Plank

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

-Drive knee toward opposite elbow.
-16 reps per set (8 on each side)
-Engage core, exhale as you twist
-You can do this on forearms too if you’d rather not be in straight arm position.

Incline Plank + Knee Drive

You can lean on a bench, perform on the ground, or advance them with a decline push up. 

2 sets of 10
Rest 20-30 secs between sets.
Then move to next exercise.

Push Ups

Core & Lower Body Circuit

Day 19 (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)

Ulrika

Ashley

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.

Meghan

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.

Tracy

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 19 (Week 3)

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