Name: Playbook - Sally McRae - Glute & Core Power Routine
Uploaded: 2022-12-30T05:05:07.370Z
Duration: 22 min
Description: Glute & Core Power Routine

Natty

Tara Hennessy

Did this workout before my morning jaunt/run. Listening to the Choose Strong podcast while Doing the Work with Sally:)

Suz…

I loved this workout.  It seems so simple on paper but it is challenging.

So great!!! First time in my life my glutes were quivering from fatigue! I've had muscle failure in other workouts, legs etc, but I never understood the importance of my glutes!

Tara Southworth

Deb Baker

Didn't know how to modify "barbell good morning" exercise. Tried dumbells but felt really awkward. Ended up skipping it.

Steffanie

Just what these weak glutes needed!  #glutegoals

Chad

It was great I just accidentally pressed 4 starts :) thank you!!! Love everything you do

Walden

Elena

Jessica

Great way to start my way back to being laterally confident.  I had knee replacement 9 months ago after years of having a bum knee.  Really need to work on my single leg strength

Kelle

Definitely needed that single leg workout today. 
Did it after 30 mins on stair master 
. Have 6 ez miles this evening

Angela

Really enjoyed. Left side a little wobble but all good 👍💛

Sally

Why do I always think, that doesn’t look too bad and then bam it is a tough workout???

CandeeGirl12

Laura

Carolyn

Katherine

Casey Masters

Paula

Need to work on left side balance . Good sweat going

Teisha

Terie

Madonna

I like this one but I played it easy with the weight of my weights because my hamstring is still a bit sore. 😊

Judy

Julie

Did this one after a hilly 10 miles! It’s quick and the perfect amount of leg burn 🔥

Charlcie

Added in some back and bin’s. Solid workout 💪

Packie Hassett

yangBAE

This is definitely helping me get stronger!

Elizabeth

Great nice to do single leg work, shows me which side I’m less stable on:)

Laura-Jayne

You can definitely feel the burn 🔥Great workout 🍑

Kristina

Katie Martin

Lacey

Marysol

Danielle

Khara

Raindog1

Shelly

Way more challenging then I thought! I thought those are easy but they weren’t

Amanda

Boy oh boy do I need that single leg work!

Jaime

I have no balance after a brain injury so this was tough!

Kodi

Kristy

Yeoow, those single leg ones! Perfect burn after your other total body workout! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

I would love to see the suitcase squat from the side....I'm not sure if my form and appreciate being able to mirror you.

Linda

These 6 key exercises powerfully target glutes, core, hamstrings, & stabilizing muscles in feet/lower legs.

These exercises especially single leg swapping are perfect for alignment, lower body function, and muscle activation from feet to hips.

You can easily work this routine into your cardio or strength schedule. For running, I recommend doing this after a run.

Using a kettlebell or dumbbell (light to moderate weight) balance on one foot and stand tall.

Pass weight from left to right and right to left. One pass is one rep.

Do 3x20 passes

Single leg swap

-Kettlebell or Dumbbell works
-Choose a light to moderate weight
- Stand in a stable position
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
- Repeat for desired reps
-Do 6 in one direction then 6 in other direction. Then switch feet.

-Each set is 24 reps (12 on each foot)

Kettlebell around the world

-Choose moderate weight 
-kick leg back and push hips straight back as you reach straight down with weights.

-As you stand, keep torso tall and chest up

-Pause for 1-2 seconds before going into curtsy squat

-Curtsy squat should not be stressful on knees so make sure knee and shin, foot are pointed in same direction.

-Do 8 reps each leg

Single-leg RDL with Curtsy squat

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

-Using a barbell or dumbbell balance on one foot 

-Squat halfway down and activate flute as you push up to standing position. 

-Do 8x each leg

Suitcase Carry 1/2 Squat

-Use a barbell or any other weight
- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up

8x each side

Weighted single leg RDL

Glute & Core Power Routine

Rosie

Only able to do first 9 moves due to time constraints but did 8min arms with you prior. Thanks Sally!!!

Elizabeth Rosario

RUNNER’S Glute & Hip Strength

Didn’t get to finish workout due to time constraints but something is better than nothing!!

Sandra

Strong Glutes

Good!  I ran a mile in between for the 4 rounds and 4 miles!  I like to just see how I am feeling and don’t count on a set schedule!  ❤️

Dorinda Bennett

I am actually enjoying the strength workouts now and I never used to. Thanks! This is the key to keeping it up. Your app has changed my view on strength training! Thank you so much 😘

Glute & Core Power Routine

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