Name: Playbook - Sally McRae - Quick & Fit Legs
Uploaded: 2023-07-12T14:26:17.625Z
Duration: 12 min
Description: Quick & Fit Legs

Bevan

Jack Sayles

2:20 hour run followed by one round of this.

Katie

Maddy

It’s a Monday. Done, added adductor and hamstring work.

Julie

First workout since THR! Not easy in the best way!

Megg

Perfect to wake up my body. Thanks Sally … so ready to take on my 55K tomorrow in Antelope Canyon 💛💛💛

Silvana

Done, with added adductor and hamstring work.

Made this a complete gym workout. I added ankle weights and dumbbells where I could, did 4 sets of everything and added weighted ab movements in between each and every set. 👍🏻

Lonnie

Paola

Done, those jump squats w/ plank tucks are hard.  Add Copenhagen’s at the end, right side couldn’t hold for very long.

Good workout, added the Copenhagen holds at the end.

Marian

Tough workout! Did it with my 8 and 10 year olds. Loving it!

Lara

So fun!! Great way to start the morning 😊

Audrey

Makayla

JoAnn

Did after an easy jog while in Mexico! Thanks Sally!!

Grace

Hannah

Martha

Angus

I haven't done this workout in awhile, so it buuuurned so good! 🔥

Maria

I need to do this a lot more. Adding it to the weekly rotation!

Jessica

Hazel

Sarah

Irene

Done, combined both rounds into one round.

LOVE!!! I feel like this is gonna take my legs to the next level. Did it after a 5.5 run and after an upper body workout of yours. Was gonna stop at the second set bc it was HARD…. But I get to choose my hard now!! Thank you for showing and sharing your strength. Knowing you’re so strong with all you went through let’s me know I can do it too. I CHOOSE STRONG TOO💕🦵🏻💪🏻🏃🏼‍♀️

Leslie

This was harder than I thought it would be! I am just getting back into working out and I thought “2 rounds! No problem!” Lol nope! My heart is PUMPING

Anna

Great workout. Perfect quick leg blast, it proves I need to work on my leg strength😁

Patrick

Nice follow up to todays speed workout, also with Sally on the NRC app!

Luke

Ashlie

Brooke

Karina

We are working on Agility, balance, speed, coordination, and strength! EVERYONE needs to incorporate these types of exercises into training. This circuit is especially powerful for trail runners who run on technical or varied terrain. Additionally, if you’re trying to work on speed and downhill speed-this is perfect for you!

This is a fantastic circuit to do after a run workout to finish off those legs. It’s also short & the only equipment required is something to jump over and something to tap. (Ex: a shoe, rope, ball, cone, etc. you will see in the video exercises)

As always, you can increase/decrease # of sets/reps. 

The Workout:

1. Squat+ Alternating Reverse Lunges
2x12 (One rep is ALL 3 movements, so reverse lunge w/right, then left, then squat is ONE rep)

2. Toe Taps- 2x20 

3. Single leg hops- 2x24 (12 each leg)

4. Jump Squats to Plank Tuck Jumps- 4 squat jumps+ 4 plank tuck jumps is ONE rep.
So you will do 6 reps per round 
2x6

5. Single-leg Lateral Jumps- 2x24 (12 each leg)

6. Wall-Sits- 2x60 seconds
 (In video I lift hands up alternating. This is optional. ALSO, only go down the wall BEFORE the point of pain if you have pain in knees. Try 45 degree angle first then slide down wall toward 90 degree angle. Engage entire lower body and core.)

2 Rounds but you can always add rounds or reps.

Squat then go right into alternating reverse lunge. This counts as ONE rep.

-Keep torso tall & abs engaged.
-Keep pace of exercise controlled- focus on solid form.
-Keep feet shoulder width apart 
-Reverse lunge-focus on engaging glute.

Perform 2x10 reps

Squat & Alternating Reverse Lunge

-Use anything to tap (ball, dumbbell, shoe) choose an object that forces you to lift foot at least 6 inches off ground.

-imagine your object being flaming hot! So switch your feet quickly and tap lightly- no heavy feet.💪

-Torso is tall & slightly leaning forward, so engage abs

2x20 Reps (no need to count each foot, just alternate feet and count to 20)

Toe Taps/Quick Feet

-Use any object to hop over- rope, stick, sock, band. This is not about height, so choose something you can easily hop over.

-Hop on one foot side to side focusing on control, balance, and pace. Try not to load too long on each foot.



-2x24 (12 on each leg)

Single Leg Lateral Hop

-4 squat jumps + 4 Plank Tuck Jumps equals ONE rep.

-Stay controlled, tall torso, toes pointed out for a wide stance squat, and explode straight up.

-Plank Tuck Jumps-plank position then jump knees toward chest and then immediately back into extended plank position.

Do 2x6

Jump Squats w/Plank Tuck Jumps

-Option to use object to jump over like a mat, BUT you can do these without an object too.

-Each time you jump to the side, you’ll bend knees & hips to lower into a quarter squat.

-Jump & land with control- your balance will be tested so focus on engaging core. 

Perform: 2x24 (12 each leg)

Lateral Jumps

- Sit against a wall with your legs and hips bent at 90 degrees
- Focus on engaging core/lower body.
-only go down before point of pain if you are experiencing knee pain.

2x60 seconds

Quick & Fit Legs

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