Name: Playbook - Sally McRae - Day 2 (Week 1)
Uploaded: 2022-12-15T19:50:25.417Z
Duration: 45 min
Description: Day 2 (Week 1)

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

Janine

Lucy

Shanna

Great!! Great combos on run and stretch! Keeping this in my back pocket!

Kate

Wow, that’s got the legs thinking 😀 💪

Anonymous

Don’t sleep on this workout. Good doable challenge

Brianna

Chelsea

Michelle

Forgot to mark complete yesterday as I did it between meetings. Hahaha. But got the work done.

Rustie

Nicky

This workout was fire!! Loved the combo of run and strength!

Robyn

aiden

Meghan

Joyce

Great to get me going again after my half marathon race! Thanks Sally!

Maddy

Great workout I really enjoyed mixing the strength with running!

Amazing!! Felt so good! Even had my little 25 pound babe in my arms helping me get stronger and pushing my limit!

Melissa

Super fun workout, challenging and balanced 🤙🏼

Evan

Was so good thank you! I managed to JUST complete it before my 5 month woke up 😆 stoked 🙌

Tori

Biked instead for 6 mins per round because snow…

Leah Garrett

So much fun! Even with people looking at me weird on the Riverwalk as I stopped to do my strength moves. Join the crazy yo!

Aubri Kenney

Kändes lätt, körde kortare intervaller runt dammen

Ulrika

Katy

I loved this workout!!! Felt so good to run FAST.

Natalie

Great workout 
Took a minute to figure out how to change video, press at end.
Thanks as always.

Jennifer

So good. Love the flexibility it has with it. I can adjust as needed. Thanks Sally!

Jolene

Marney McGovern

Caroline Torres

Sophie

Ended up running 45 minutes not 30 - but the run strength intervals were so fun! Got some weird looks but it was fun 🤩

Lizzie

Alice

Amazing for today’s snow day! Couldn’t run outdoors because of ice and wind and cold safety so this was perfect!!

Ashley

Needed to adjust running time to 5 min to fit the time I had.  Felt great. Not really sure about the time because I forgot to turn off my garmin until leaving the gym.  40:32.

Rebecca

Diane Bowdler

This was my first session and it was great. I was really digging deep at the end. Half way through, I spotted the timer 🤣

Maria

Wow I’m out of shape! That was awesome!

Marcie

Caitlyn

Monica

Luke Traylor

Nichole

Kristi

🥵 I can’t even tell that it’s 40 degrees out here right now..

Hunter Potts

Had to modify & leave the jumps out, but this was good. Consistent was the goal!

Goosed and sweated like never before 😂 a really good way of introducing me to S&C and looking forward to the next session

mark

Super fire! Really enjoyed this one even though I ended up using the elliptical for the run parts, just set it on high incline and resistance to make up for it! 💕🔥💕

That was fantastic! Love the strength in between runs. Feeling good!

Jess Contreras

Oh man!! That was a good kick in the butt!!! 
Just when you thought your endurance was not so bad you throw in something every 7mins!! Woot 🔥🔥

Crystal

Can make this challenging or use simply for some great overall movement. Saving this one!

jogginandjokin

Run & Strength Circuit

Warm-up with 4-8 minutes of walking/jogging and then perform some dynamic stretches before the workout.

The Workout:
5 Rounds- A Round consists of timed running + 2 exercises

Begin by running for 4-5 minutes (6-7 min for Intermediate & 8-10 min for advanced) Take walk breaks as needed.

When done running, perform the following 2 exercises:
*Push-ups (modify as needed, from knee position or leaning on bench)
*Tricep Dips (use bench/chair)
Do 10 reps of each exercise.
Perform each exercise twice.

Rest for 20-30 seconds as needed in between exercises.

Round 2: You will then head out for another timed run (same duration as last time.)
Then you will stop and perform the following 2 exercises:
2x10 squats
2x10 reverse lunges 

Rest after each exercise 30 seconds/as needed.

Round 3: Run for same duration then perform 2 exercises:
2x10(on each leg) Donkey Kicks
2x10 Glute Bridges

Round 4: Time for another run! Head out for same duration and then perform the following 2 exercises:
2x20 Russian Twist
2x20 Crunch & Extend 

Round 5: Final Run segment and then stop and complete the following:
2x10 Squat Jumps
2x10 Lateral Lunges (10 TOTAL)

The video for this workout simply displays how to do all 10 exercises.

When needed, take more rest time before starting the exercise or beginning the run. The goal is to keep you moving at a steady pace BUT you should not be redlining.

You may modify/progress ALL exercises for your level (add reps/sets or reduce #)

5 Rounds
Each Round is timed running with 2 bodyweight exercises.

The following video simply displays all 10 exercises in the circuit.

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

Knees bent or extended- I show both ways.

Only go HALFWAY down (protect those shoulders)

Rest 20- 30 seconds after each set.

Tricep Dip

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

P.S. You can perform any/all exercises barefoot if desired.

Reverse lunge

- 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)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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

Engage abs as you lean back and lift feet off floor.
Hug knees to your chest and then extend legs as you lean back and reach arms to sides.
Depending on ab strength, you can either keep legs bent as arms go out.

You may reduce or add # of reps

Ab Crunch & Extension

- Push your hips as you come down
- Reach parallel and explode up

(Again, depending on shoes, you can do these barefoot if needed. The profile on my shoes are not ideal.)

Jump squats

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

Do 10 on EACH LEG.

Lateral lunge

Run & Strength Bodyweight Circuit

Day 2 (Week 1)

30 minute run 🏃 at 6am beautiful sunrise 🌅

Day 1 (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.

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

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

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 2 (Week 1)

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