Name: Playbook - Sally McRae - Post-Run Strength TheraBand Routine
Uploaded: 2023-09-15T00:32:44.637Z
Duration: 14 min
Description: Post-Run Strength TheraBand Routine

Haven’t done this one in a while. Perfect as I’m building back from a race.

Jessica

Have done a core wo + 10mi before and I’m now going to…bed

Julien

Ashley

Amazing post run strength routine. Simple and quick!

Kristina

I’m definitely adding this one to my repertoire. Perfect for any day of the week and great when pressed for time!

Claudia

Jenn

Nice work out after biking. I’m feeling stronger

Ngina

Maurine

Great workouts and so many options to choose from based on the time you have available!

Edie

I love db workouts but more of these please!!!!!

This is not your average sleepy band workout! Looking forward to more when I’m traveling without a gym. Thank you!

Fiona

I never do the total body burner due to my knees and I hate lunges, otherwise one of my favorite workoutz

Krista

Erika Palermo

Combo’ed with the 12min no equip workout. Got it done in my hotel room 🙌

Kelly

Good one, played around a bit with the different resistance a bit and had fun with it!

Tara Hennessy

Such a good full body workout and an awesome use of bands 💪🏼

Beth

Silvana

Tanya

For women, this is a really great workout if you’re dealing with pms symptoms before your menstrual cycle when your estrogen is dipping. You can really go slow and controlled with these exercises and use a lightweight band if your energy levels are low.

Tari

Paula

Susan Vachon

Laura

Just did the first 4 since I was short on time- awesome stuff! My abductors are on the weaker side so this was perfect!

Kimmy

John

Carrie

Felt good after my first run (walk/jog) in a loooong time ❤️

Dorinda Bennett

Abby Barber

Ruth

Outstanding workout! I’ve never really done well with bands but this workout was so spot on!!

Amazing! A great burner after my three mile run! Loved it!

Danielle

This was a really nice change err up. I really love all the band exercises.🙌😊

Judy

Jon H

Awesome workout. Kids burgaled my bands so I only had extra heavy and extra light. Made it extra interesting 😂

Enjoyed it!   Sometimes I like not using dumb bells.  That total body burner got my heart rate up…lol

Alison

Christiane

Terie

Post run today, but I think it may be a fantastic warmup for next time.

Stefanie

Great post run or travel workout. This can also be combined with another short session for a longer workout.

How is this possible ? 
I always suffer from hip pain after each run !
This worked on my hip Magically -

Jiyoung

Steve Heuwagen

Great! I couldn’t believe how great a workout you can get with bands. I liked it as a post run. Cool down but maintaining the just finished running feel. Thanks Sally!

V Beck

Andrea amiot

Lili Garcia

Christine

Tamara

Love the overall body exercises and not having to go to the gym to do them.

Adam Aldridge

-Grab a looped resistance band & shove it in your pocket or wrap around your wrist for your next run! You can do this routine immediately after your run at a park, trailhead, or right there in your livingroom!

-I LOVE BANDS because you get benefit in BOTH the eccentric & concentric phases of the exercise. Basically, you’ll feel the burn as you go thru every step of the movement. 

-ALSO- you work the core when performing EVERY band exercise, so don’t underestimate the resistance bands! They’re wonderful for building total body strength, and you can bring them to work, on vacation & easily store them when you’re limited to space.

-Perform each exercise for 3 sets and then move to the next exercise. YES, you can add or reduce sets. Aim for 8 reps each set, BUT increase reps to 10,12,15 as you get stronger OR if you have a particularly light band.

- Start with a Light resistance to practice good form. DO NOT perform any exercise fast. Control and smooth movement is key!

-Most resistance bands are purchased in packs of three so feel free to change bands for different exercises.

-Stand tall, knees slightly bent
-YES you can do all exercises barefoot
-Wrap band around fists (not wrist joint) lock your wrists.
-Arms at 90 degree angle, you’ll keep elbows at your sides, against your torso and move forearms out and away from sides as you squeeze your shoulder blades together.
-Really focus on squeezing shoulder blades, and hold for 1-2 seconds before returning to start. 
-Keep abs engaged and move arms smoothly through every phase, don’t let arms flop back to your side.

-Do 8 reps
-Rest 15 seconds and repeat
-Do 3 sets them move to next exercise

Shoulders & Upper Back

-Kneel on one knee 
-This will be a limited motion exercise since band is shorter
-Goal is to lift slowly with control and bring back down to knee with control.
-Focus on Strong Abs & strong torso 
-Experiment with different bands so you’re doing the exercise smoothly.

-8 Reps each arm (16 total each set)
-3 sets

Front Raise-Shoulders

-Total lower body blaster!
-Wrap band above knees and drop into a low squat position
-Feet are shoulder width apart
-Chest up, tall torso
-Push legs out to sides as you engage core

-8 reps
-3 sets

Hip Abduction/Quads/Glutes

-NOTE! I demonstrate this in two ways so choose the position where you’re strongest! 

-Maintain control, use a wall for stability if needed-YES you’ll still get great benefit.

-Engage core as leg goes away from body.

-8 reps EACH leg for 16 reps each set

-3 sets

Hips/Balance/Glutes

-Kneel and place band under foot

-Tall torso, LOCK wrist so hand isn’t flopping around. Engage core

-Smooth control as you curl & return to starting position 

-8 reps each arm for 16 reps
-3 sets

Bicep Curl

-Wrap bands around hands & lock wrists

-Arms straight to sides, palms facing out

-Push out & slowly return to start

-Engage abs as you push out

-8 reps
-3 sets

Triceps/Shoulders

-I demonstrate in two ways so choose which works best for you. YES, you can hold onto a wall or furniture for balance.

-Wrap band around forefoot and drive knee straight up to 90 degree angle…aim to get knee past hip height.

-Keep abs engaged

-8 reps on each leg for 16 reps each set
-3 sets

Balance/Hip Flexor/Hips

-There’s a lot going on in this exercise so please take your time.
-Disclaimer- I should have done this barefoot or in zero drop shoes, I have a slight wobble in the Invincible running shoe. 

-Take a big step back and drop into a lunge, you can step back slightly to the side for better balance.

-Work hard to engage core as you lift arms and push hands out and away from body. Stretch as far as you can and slowly return to standing for one rep.

-8 reps EACH leg, 16 total each set

-3 sets

Total Body Burner

Post-Run Strength TheraBand Routine

I still LOVE that the recovery time is lunges 🤣

Nora

Larissa

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

Rosie

8 minute Dumbbell Workout-Upper Body

Manon

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

My 7.5 year old daughter loved doing this routine with me! Maybe you could come up with a few child/parent workouts on the app! Thank you! ❤️

Sarah

Katie

Post Run Power Circuit

Robin Packer

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 💪

Alison Megan

Post Run Core Workout

Nancy

Love this…great way to start off my morning before work

Amber

16-Minute TOTAL BODY STRENGTH Routine.

Great! Just what I need for my running! 💪🏼😃

Marie

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.

Post Run 2 Strength Exercises!

Done while on vacation, great for starting the day, warmed up

Olivia

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

Irene

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!

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.🔥

I think this is my favourite post run workout 👍

Post-Run Strength TheraBand Routine

Community

More workouts from Sally McRae