Name: Playbook - Sally McRae - Post Run Power Circuit
Uploaded: 2023-07-12T14:26:17.608Z
Duration: 18 min
Description: Post Run Power Circuit

Katie

This workout is really good for hilly trails.

Tereza

45 minute run done followed by this and adductor and heal work.

Jack Sayles

Rustie

45 minute run done, added adductor and hamstring work.

Melissa

Suz…

Not as smooth of form for sure but getting better.  Great workout!

Marney McGovern

Cassandra Swickert

Casey Columbus

Jessica

Tom Swingen

Alison Megan

As always. Such a good circuit. Modified on my end just a bit and feel great!!

Tara Hennessy

Quite the hamstring burner post-run! I like how it’s quick and doesn’t take any equipment.

Meghan

Kinda confused on how many times I do the circuit. It took me 18 minutes to do one but it looks like I was supposed to loop around through the 5 exercises three times.  The little check marks didn’t reset after my first round

Linda Strawn

That was awesome and reminded me I need to work on balance. Thank you!

Andrea

Great run today! I completed the strength workout in the evening and it was great!

Kristin

Jackie

Irene

Great workout to test strength with balance

Angi

Paula

Tammy

yangBAE

Abby Barber

Laura

Love this one too!  Post run. It’s perfect!

Andrea amiot

So great! Especially after that Fartlek-style run!!!

Angela

Power up, indeed! Awesome to feel progress with this one compared to starting out before! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Workout was amazing, Sally is amazing, what else is to be expected?

Kayla

Erin

Just recovering from a long time knee injury and this workout finally was pain free! So good! 🔥

Lisa

Thanks for simple, yet effective circuits

Ashley

JoAnn

Love this! Easy to add in after a run! Quick and impactful ‼️

Maryellen Stornant

Christina Kohfield

This is a great way to finish off a workout. Going to be stoked to see the long term benefits of doing this regularly post-run.

Kelly

Esther

Great and easy enough to not make you feel too fatigued when you do this before/after a run! Though I’m sure the legs will feel it tomorrow

Allison

8+ miles on road and sand. This Ultra Dirtbag doesn’t know what to do with all this flat stuff.

Kelli

These exercises are about STRENGTH & CONTROL. No equipment needed. You can do this after finishing a run on the trail or at a park. All you need is a bench/boulder/back of car/chair to do step ups.

You will do a 3 round circuit.
5 exercises total in each round.
Rest for 60-90 seconds after each round.
Rest for 30-45 seconds after EACH exercise.

To modify/progress this circuit:
*Decrease or Add # of rounds 
*Deceease or add # of reps 

So this circuit 1-2x per week

These exercises are about STRENGTH & CONTROL. No equipment needed. You can do this after finishing a run on the trail or at a park. All you need is a bench/boulder/back of car/chair to do step ups.

You will do a 3 round circuit.
5 exercises total in each round.
Rest for 60-90 seconds after each round.
Rest for 30-45 seconds after EACH exercise.

To modify/progress this circuit:
*Decrease or Add # of rounds 
*Deceease or add # of reps 

So this circuit 1-2x per week.

*8 reps on EACH leg.
*The leg that’s stepping up carries the majority of weight/work. Let the other leg relax and follow through with a knee drive into runner’s stance.

*Resist urge to let other leg push hard off the ground. The leg that’s up on bench/chair leads this exercise.

*This is NOT a speed exercise- you must stay controlled and steady with your movements so really focus on engaging the glute that’s up on bench. 

*Tall torso, drive arms, focus.💪

Runner’s Power Step

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides (8 reps EACH side)

Bulgarian Split Squat

- 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

-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

*Control, Balance, Power, Strength! This total body control exercise is a great TEST for everyone.
*Bound while balancing on one foot, diagonally from left to right.
*Plant your foot and balance with a pause before bounding again. 
*This can be done quicker/rhythmically as you get stronger.
*This can also be done barefoot.
*Bound 12x (5on each leg)

Total Bounders

Post Run Power 5 Circuit

Post Run Power Circuit

great exercise ‘snack’! loved this format with you talking us through sally 🙌💪

Rosie

Ngina

I need more of these! Effective and quick!

Jenny

8 minute Dumbbell Workout-Upper Body

It was a tough one , it’s been a while since I strength trained but loved it

Susan

Janet

12 Min Post Run Strength-No Equipment

Enjoyed this one good with the video and helpful post marathon recovery to start rebuilding strength

Natascha

Great workout after a spin ride as well. 2 days post race feeling strong 💪

This was awesome! I'd really enjoy more short core work!

Post Run Core Workout

Kelly Heitman

Love the variety! And often strength training are long…on top of the run. These short sessions are super good and easy to squeeze between other stuffs

Mireille

Added floor presses, bridges and adductor strength work and hamstring and heel stretches.

16-Minute TOTAL BODY STRENGTH Routine.

Love this one. Great for balance and ankle stability all while getting strength in

Elizabeth Rosario

Kinda hard, but once I got into the rhythm I was able to keep control of my balance.

Definitely burned in the feet. Body needs a lot of balance work. Liked this!

Jess Contreras

Post Run 2 Strength Exercises!

Great workout! I was able to do it in my mom's tiny apartment!

Good to do on a day of not feeling well enough to run, but still wanting a smidge of work.

Emily

Bodyweight Vacation Workout

I love how strong my core is becoming from doing these workouts. I can tell a difference when I run. Thank you!

Kristina

12 Min Whole Body Training- No Equipment

I like this one, I haven’t done this one for a while. Finish either a glute burner.🔥

Post Run Power Circuit

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