Name: Playbook - Sally McRae - Run-Core-Run
Uploaded: 2023-07-12T14:26:17.625Z
Duration: 70 min
Description: Run-Core-Run

Christoph

Awesome way to take a mid-run break and do some core/mobility! I don’t run with my phone, so I wrote the exercises down on a piece of paper and carried that instead 😂 Still counts!

Meghan

Great morning after a run, before work, after coffee, in pajamas, living room/ottoman workout to start today! Quick! Gets the old nooks and crannies ☕️☀️😉

Dorinda Bennett

Stefanie B.

yangBAE

Kaye

Nice change. I love exercises and treadmill together.👍

Judy

Aubrey

Jess

My first workout with the app. Loved it. Thanks Sally ❤️

Gina

Alaina

Paula

Which it up with 20 min hill training sessions.

Megg

Great workout on a dreary northeast winter day

Steph Newcomb

Nice way to start the day. Love the run-strength-run combo 💛
#choosestrong

Jeannette

Campbell McClure

Alyssia Stevenson

Kirsten

Such a fun different kind of work out! Fun way to shake things up!

Casey Columbus

Really enjoyed the change of structure! I usually do core after runs, but this was a fun way to break things up. I actually felt stronger on the second run, like my core was more activated and my form was better!

Olivia

Begin with an easy 20 min run. Use the first 5 mins of the run to ease into your pace and if needed, stop and stretch. Then finish the run. 

Next, do the circuit of core & lower body exercises. You will do 3 rounds. 

Lastly, head out for another run, aim for an aerobic pace and a minimum of 20 minutes and maximum of 30 minutes. 

Be sure to hydrate well after this workout! 
Well done! 

P.S. I use MAF Method to determine my aerobic heart rate. To find out more, visit mafmethod.com

Begin with an easy 20 min run. Use the first 5 mins of the run to ease into your pace and needed, stop and stretch. Then finish the run. 

Next, do the circuit of core & lower body exercises. You will do 3 rounds. 

Lastly, head out for another run, aol for an aerobic pace and a minimum of 20 minutes and maximum of 30 minutes. 

Be sure to hydrate well after this workout! 
Well done! 

P.S. I use MAF Method to determine my aerobic heart rate. To find out more, visit mafmethod.com

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes & keeping hips stable. 
-Don’t arch your back 
- Return to starting position

-Do 10 on EACH LEG

Donkey kick (bent)

-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

- 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

-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 16 reps, then that means forward for 8 reps and backward for 8 reps. You’ll then switch legs and do 16 more. After 16 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

Plank

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

-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

You can lean on a bench, perform on the ground, or advance them with a decline push up. 

2 sets of 10
Rest 20-30 secs between sets.
Then move to next exercise.

Push Ups

Run-Core-Run

Sally this was such a fun one! After 6 months of easy running postpartum, this was my first interval workout and it felt so fun to get some pep in the step!! And your encouragement in my ears throughout brought a big smile to my face!! Thank you!

Jaime

This is my favorite go to run. Starting back running again and now I recruited my sweet friend to run these with me and she is such a warrior. Always loving having you in my ear, Sally!!

Melissa

Beginner 2 Mile Run with 6 intervals

Awesome 👏 Thanks Sally! Loved hearing you coach me!

Rebekah

Lana

Loved having Coach Sally in my ear while I ran along with the playlist. Made my least favourite type of runs fun! Thanks😊

Heather

Fun Fartlek 5 Mile Run

Fantastic tough combo. B/c of timing I did a 6 mile trail run before dark and finished up with the strength last. Had to scale back the wt for the final round of OH lunges. 🔥

Jessica

Beautifully brutal, love the mix of compound movements and fartleks!  Thank you!

Run-Core-Run

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