Name: Playbook - Sally McRae - Power Legs-No weights
Uploaded: 2023-07-12T14:26:17.616Z
Duration: 35 min
Description: Power Legs-No weights

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

Jessica

Nice reintroduction to strength training 👍

Wayne

Awesome level of challenge overall. Some were love to hate moves. 😂🙌🏼

Loved the workout! I could only get my foot about 1 inch off the floor on fire hydrant. Looking forward to improving!

Hard. As a beginner I had to do a few less reps. But I feel strong and like I challenged myself 💪🏼

Erin

I've been a personal trainer for 10 years, running for several years, but clearly have imbalances at best, and total misses at worst. This has been a great place to get started. Fellow men, don't hesitate because she's a woman. These are great.

Nick

Butt muscles sore from past 2 days but felt stronger tiday

Teresa

Cara

Katelyn

Bevan

Have a thin sheen of sweat everywhere and I’ll probably walk funny tomorrow 😜 Awesome workout!

Cassandra

Carrie

Hannah

Tina

Phew that was harder than I thought it would be. I’m an avid runner, but really focusing on tension in the lower body is not something I do often. I can see how it will help my strength however.

Jess Contreras

Great workout. I appreciate that there is minimal equipment to be used, as I am on vacation. For the Swiss ball exercise I used towels on the floor as sliders 🔥🔥 give that a try if you don’t have a ball

Perla

I am new to following Sally. I love CrossFit and lifting, however lately my love for running has returned! I am training for a 15 K (which is in February at night-Snow Moon Trail Run).  I have been struggling with some ankle pain since a fun night of dancing at my step daughter’s wedding.  So I am looking to build my weakness from my home gym.  I have watched Sally’s journey this year on YouTube and enjoy her podcast.  Finally downloaded her app…I’m locked in for a year.

Penny

Love the body-weight exercises.  Sometimes it is nice to not use any weights, and still get a good workout in

Alison

Those elevated bridges 😮‍💨 helped my left lower hamstring attachment that comes around to side and front of shin right below my knee on the interior part. Thank you Sally

Alison Megan

SOoO good! Thanks so much, Sally! 💛💛💛 I love that these call out the weaknesses that I need to work on!

Hannie Ylagan-Nicanor

Irene

Samuel Simmons

Really enjoying these workouts. Building my base!

Good stuff, I like the hammy curls. Like the form focus!

Jeanne Hunter

Kelly

So many new workouts for me that felt so good!! 🔥

Ally

Great workout 
Legs burning at some points and will add more next time for more burn

Pippa

Evan Rich

Nadine

David

Great workout! Not sure how much it will hurt tomorrow bit it'll be worth it!

Steffanie

Yuko

Great exercises! Going to make this a part of my regular routine 👍

Abby Barber

Shelly

Hard as usual but I’m adapting and making it happen

Linda Strawn

Challenging but good. I see parts of my body that are weaker than others.

Dorit

AWESOME first workout! I’ve been strength training for 2 years, and this was still challenging! Definitely revealing where my weaknesses are. Only place to go is up! #choosestrong

Rachel

Such a solid set to strengthen the glutes, hips, hamstrings, and abs!!! Also helps a bunch with muscle imbalance and building muscle symmetry-thank you again Sally!

Christina

Teisha

Easy to follow. Love the built in timer for rest periods!!

Lindsey

Great workout.  The challenge I felt with several of the exercises helps me identify those area that I simply do not focus enough effort on, and which with effort will increase my performance capability.

James

Great workout, need to come back to it more w

Lilli

Couldn’t finish all sets of all exercises but that makes it a great start. Goal is to complete all sets on all exercises!

Jeanette Heidenreich

That was Amazing!! Got a good sweat in with simple movements!!

Jayme

I did >10k outdoor run dis morning now I feel good after dis leg moves #productive Monday 🧡

yangBAE

Whew - ok! I feel like the hammies are gonna be tired tomorrow! The only one I have a hard time doing is the fire hydrant - I can’t lift my leg up very far in that position (tight hips)

Shawnte

All in the hamstrings, will definitely try and get this in once a week.

That was a great workout! I’ll incorporate this to my weekly routine.

Eduardo

-These 9 exercises tackle all the big muscles in your legs as well as your core.
-Equipment is a ball/towel and a bench/chair. For the Swiss ball exercise you can also use a foam roller.
-Power through this routine with control and steadiness- resist the urge to go fast. The best form gets the best results.

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

Sumo Squats

-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

-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

-keep tension in band entire time.
-keep feet apart even as you travel side to side.
-tall torso & hips pushed straight back
-reps are for grand total so 20 is 10 steps each direction.

Side steps w/a band

-You can use a towel, paper plate, or even a sock to do this.
-Get into a strong stance with feet shoulder width apart, knees slightly bent.
-Step on slider and push behind you then bring back to starting point. You’ll go in 3 directions: back, diagonal, and lateral.
-Key is to stay smooth and steady as you push out and as you pull in.
-This is NOT a speed exercise, it’s all about control and steady movement. 
- Reps are counted as ONE after you perform all 3 directions. So 10 reps would equal to 30 movements.
-In this exercise, The listed reps is 20, which means 10 reps on EACH leg.

Sliders- 3 direction

-a Swiss ball or foam roller work for this exercise 
-place heels on ball and raise hips off ground, engage abs.
-pull ball toward you with control and steady movement.
-keep shoulders relaxed and breathe

Swiss Ball-Hamstring Curl

-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

-Video hyper focused on hips because this is crucial part.
Don’t let hips rock side to side or droop- it helps to do this in front of a mirror.
-First part of video is level one- if you feel strongest here then no need to progress until ready.
-2nd part of vid is the progression.
-Reps are listed for either progression. So 16 reps is with either both heels on bench or 8 reps on each heel.

Elevated Bridges 1 & 2

Start by “sitting” against the wall at a 45 degree angle for 10 seconds.
Slide down to 60 degrees for 10 seconds and finally 90 degrees. 
Keep core strong and back against wall.
Fully engage glutes.
3x10 seconds is one set.

Wall Slide

Power Legs-No weights

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!

Power Legs-No weights

Community

More workouts from Sally McRae