Name: Playbook - Sally McRae - Lower body Strength & Core Routine
Uploaded: 2023-07-12T14:26:17.593Z
Duration: 40 min
Description: Lower body Strength & Core Routine

Definitely burned the glutes! My balance is weaker than I thought. 
Thanks for the great workout!

Michelle

Melissa

I’ve been feeling bored with strength training for a while, but this workout was such a breath of fresh air. I’m dripping sweat!

Emily

Sarah

Could have been nice with suggestions for how to make it harder such as added weight.  But otherwise great as always

Henrik Bach-Hinge

Loved this one! Simple, powerful, and left me feeling strong!

Rebecca

Maddy

Loved this! Didn’t have a ball or towel for the wall sit so I used a resistance band and pushed my knees apart. Is that alright?

Delaney Brown

Sophia

Ange

Lyn Collins

Ashleigh

First time on ap and happy to have running specific strength training. Good start here and info on weakness (L leg v R). Thanks!

Sharon

I’m 61. I used to be an ultra runner until 5 or 6 years ago. Lots of emotional stress and things I needed to work through. Today I rebooted and started this app. I knew I was decondition but didn’t expect to see how off balanced I was. Glad I pushed through today. Here’s to DTW and tomorrow’s workout.

Teresa

Typo in the bird dog description;) but great assessment! Thank you

Camille

Good first workout!  I need to figure out how to use the timer 😁

Valerie

Bethany

Beth Jordan

Good. Second and third set of fire hydrant were almost cramping.

Fagan

Amazing! Love the wall sit with ball abductions!

Rachel

It went well. I do a lot of these exercises already. Note tight hips

Great workout! I feel I'm getting stronger.  Choose Strong!!

Simple yet so hard (when done right 😉🫠)

Meredith

Hard!  But good. I have a lot of work to do, but I’m doing it!!

Shanda

Ran out of time to complete entire workout, but always better than nothing!

Natalie

It was challenging yet doable :) great 1st workout

Laurie

All great workouts. Thanks for the tip on using a towel for wall squats. My biggest issue is the single leg stand up. But will work on it. Thank you Sally.

David

What’s the fire hydrant all about OMG 😳 fab workout

Donna

Rewarding and eye opening to weaknesses.  But so glad I did it.   Loving the app and podcasts.  Keep it up! DTW

Jennifer

Lifetime athlete. First time taking care of myself. Shew! I'm weak. Lol. Feels good to know I'm going to build something that will last. Thank you for sharing your knowledge in such a thoughtful way. 🙏🙏

Michael

Megan

Those fire hydrant leg raises got me… got in a good sweat 💪

Thomas

This was great to see where my weaknesses are , some imbalances on my right side

Manuela

Hi Sally! First day on here and loving it! Trying to get back again after third baby. Postpartum 15 months. Been running and strength twice a week but I need more guidance. Thanks!

Jill

This was my first workout since being released from surgery and it was awesome!!! A very needed workout.

Nikki

Struggled to failure on the single leg sit and stand but now I have a starting point 💪🏻

Cassandra

I still struggle with my single leg squats but getting better everyday! Love these workouts!

Caitlyn

Lydia

Great circuit after a beautiful 2 mile jog outside in Florida (we r on vacation).  Now time for hot tub!

Penny

It was a good assessment to see my weak areas. Definitely in the single leg chair squat and hips.

Doug

Roslyn

Great workout for maintaining your health for running. Hits areas that might otherwise be neglected.

Kelly

Emma

Really enjoyed it- I’m excited to get more strength work outs into my weekly routine!

Simone

Anne

-Equipment: Dumbbells, small inflatable ball or towel.
-We are targeting: glutes, hips, quads, hamstrings, abs, and a bit of shoulders. 
-Emphasis is on strengthening major muscle groups in lower body.
-Form is key so take the first few reps of each exercise to insure you are performing the exercise right.

-Wide stance, toes pointed out.
-Tall torso
-Drop straight down
-Engage glutes as you come up.

Sumo Squats

-pick a medium weight 
-sit on a chair or bench.
Lift one foot off the ground and engage abs & glutes as you stand up w/dumbbell.
-do your best to not rock back and forth.
-keep dumbbell in front of torso & exhale as you stand.
-Reps are for total number, so 20 reps is 10 on each leg.

Single-leg, sit & stand w/DB

-Take your time getting into a solid seated position against the wall. 
-If knees hurt, move up the wall until you find a spot where knees aren’t bothered.
-Keep entire back on the wall, tall torso, chest up.
-Place any kind of inflatable ball or a large bunched up towel/pillow between inner thighs.
-Squeeze with steady control.
-Keep entire core engaged.

Wall Sit + Adduction w/Ball

-Lift one leg in air
-engage core as you push hips to ceiling.
-squeeze glutes at top for 2 seconds.
-lower with control 
-relax face and shoulders.
-exhale as you push hips up
-Reps are grand total for both legs. So 12 reps is 6 on each leg.

Single leg bridge

Keep torso strong, straight & chest high. Push hips straight back & keep slight bend in knees. Engage your core.

DB Deadlift

-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

-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 20 reps, then that means forward for 10 reps and backward for 10 reps. You’ll then switch legs and do 20 more. After 20 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

-Core, glutes, hamstrings
-Take your time to get the proper form as you perform the first few reps.
-Elbow and opposite knee drive toward each other in and attempt to touch, but it’s fine if they don’t touch, just go in that direction as best you can. 
-Keep ankle at same height as shoulder and wrist- think one straight line.
-Engage core, chest up, & keep hips stable so you’re not turning to the outside. 
-Reach as far as you can with foot and opposite leg.
- Reps listed are for total # each set. So 20 reps is 10 on each side.

Bird Dog exercise

Lower body Strength & Core Routine

Catriona Hastings

Only just starting with your app, but so far so good, loving it!

Steph

Total Control-Stability/Balance Workout

Very good challenge after the morning trail run!

Julie

Had to cut it short as I’m building back from a race but it was great and helped me see my weak areas

Lower body Strength & Core Routine

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