Name: Playbook - Sally McRae - Mountain Legs
Uploaded: 2023-07-12T14:26:17.637Z
Duration: 20 min
Description: Mountain Legs

Henrik Bach-Hinge

Rachael

First workout in this app! Little shaky on the single leg deadlifts but got it figured out. More weight in the future!

Erin

Robin Packer

Brooke

Julien

LOVE IT 🔥⭐️⭐️⭐️⭐️⭐️

Celia

3rd time this week, upped the weight back, recovery next week before 50K

Zachary

Oof! Going to be feeling this one tomorrow!

Jessica

OMG!! Mountain legs, very challenging but so damn good!! 🥵💪❤️✌️

Inaruns4prs&

Lightened up the weight a little, still killer!

Absolutely crushing after 11 mile easy run even with a solid hour and a half rest between!

Second time in a week! Working HARD this week 💪🏼

Petra

Elisha

I don’t like switch lunges because I find them easy for injury so maybe having an alternative option mentioned

Alex

Loved it! Made a couple of adjustments been postpartum 😊

Tori

Fave!! Gonna add a 5 mile run on it after now! It’s a heavy week for me and mountain legs ALWAYS get me good!

Kevin

Frannie

Ryan

Angela

Awesome! 
It will take extra focus to walk normal the rest of the day! 
Ha!

Alissa

Excellent workout!  I'll be revisiting weekly as I prepare for my 50K race in the mountains.

marie-eve

Dragging my feet to get this done … now that it is done I have a totally different outlook! Made me feel so good!

Casey Columbus

Humbled, but I’m going to be strong again 😁🏋️‍♀️

Julie

Tanja Whitworth

I didn’t mean to do 1 star…it was a 5 star workout!

Jen Higgins

Emily

Wendy

sharon

After the last time I did this stairs were tough!! I hope this helps with the quads crying on the downhills!! 😆

Brandi

Nick Delve

Brutal but loved it, didn’t finish with sumo dead lifts. Next time

Oh gee we are on our way to crushing goals. 5k/1k run/vert. 25k/1560 run/vert

Rebecca

Colleen

Did this after a super steep 4mile hike and 🔥 to my legs! Wohooo!!! LOVE mountain legs!

Heck yeah, feel the burn!Recovered from a marathon and back to building, that was a good workout 🏋️‍♀️

This kicked my butt! ….. can’t wait to do it again!!

Charlcie

Lise

Sally

Maria

Enjoyed it thank you 🙏❤️💛🇬🇧

Target your glutes, hips, quads, hamstrings, and stabilizers in this powerful workout.

For those of you training for a trail race or an ultra distance/Ironman, put this workout after a hard run workout. Be sure to recover the following day-you will be fatigued. I coupled this session with a 10 mile hill workout & it was a great challenge to see how well I could engage, keep good form, and stay smooth throughout each exercise.

This routine can be a stand alone workout as well! 

I suggest doing a 10-15 min warmup and one of my mobility routines before this workout for a fully balanced training session. 

You can incorporate this into your training 1-2 days a week at anytime throughout the year, except the week before a race-gotta keep the legs fresh.

- Support upper back OR lie on the ground on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor with control and press back up to starting
-Keep movements smooth, controlled and squeeze glutes for 1 second at the top.
-Yes, you can use dumbbells 
-Start with moderate weight then work up- these are not max effort sets. It’s very possible to lift MASSIVE weight with this exercise, but this workout has a different focus. Stay in control every rep, smooth, strong, every rep

Barbell hip thrusts

Use a step or weight plate to elevate front foot.
Pick weight that will challenge you but will allow you smooth, controlled movements for 50+ reps
Put barbell across back, just under top of shoulders. Yes, you can use barbells/kettlebells too.

Step onto plate and drop back knee straight down, engage core and glutes and push straight up

Do 8 on each leg

Elevated Barbell Split Squat

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back
-Stay in control, no sloppiness. Doing these super fast is not focus today, engage with each jump and allow yourself to keep a moderate tempo….yes this will burn.

Stay strong💪

20 reps

Switch lunges

-Use any weight, kb, dumbbell all good 
-Balance on one foot and keep torso tall as you push hips straight back
- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up while driving other knee to a 90 degree angle

YES, you may tap the foot on the ground for balance in between steps. Perform where you feel strongest and eliminate knee drive if you are just learning this exercise, then build up to adding it in.

8 reps each leg

Weighted single leg RDL

- Place your feet hip-width apart, and weight in front of you close to your torso(the whole time) 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

10 reps each side

Dumbbell lateral lunge

- Start with a wide stance and your toes pointed out 
- Hold the weight in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

20 reps

(Yes, any type of weight will work and choose a size that’s challenging but you can hold for all 80 reps)

Goblet Sumo Squat

Mountain Legs

Wardia

Jack Sayles

Ngina

Strong Legs Beginner Workout

Really loved this. Added swiss ball hamstring curls at the end for an extra umph.

Mountain Legs

Community

More workouts from Sally McRae