Name: Playbook - Sally McRae - Strong Form-Glutes, Hips, Chest
Uploaded: 2022-12-07T16:49:39.383Z
Duration: 10 min
Description: Strong Form-Glutes, Hips, Chest

Good!  I ran a mile in between for the 4 rounds and 4 miles!  I like to just see how I am feeling and don’t count on a set schedule!  ❤️

Dorinda Bennett

I am actually enjoying the strength workouts now and I never used to. Thanks! This is the key to keeping it up. Your app has changed my view on strength training! Thank you so much 😘

Jill

Loved the single legs. Showed my weaknesses

Linda Strawn

Didn't have a slam ball and no modification. Had to skip.

Steffanie

So great. Skipped the ball slams because I don’t have one but did RDLs instead

Jessica

Love the variety of exercises and videos!

Chris

Irene

Fantastic- I am ready to join, best ever!!! I really enjoy the app…Choose Strong was such a great beach read, I read it twice… so far!  Thank you for being strong and showing others that we can be strong too.

Great! Modified with single leg deadlifts for the last exercise.

Didn't have a named ball Soni substituted squats with overhead press and alternating reverse lunges with weight for the last one. #adaptable. Loved this short and EFFECTIVE workout! 💜

Renea

Simone

yangBAE

Frannie

Just what I needed after hill workout.  Not too much but still felt like I got a good strength workout

Alison

Always a great one, especially when short on time! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

No need for improvement apart from letting me give u more than one star ha ha great enjoyed it

Lindsay Ogles

Silvana

Wow!!! This was awesome - I’m
a fan of the lower leg burn and this is a quick fire version of that and it’s a beauty 💪

Kerry

Found the single leg sit and stand awesome 💪🔥

Elizabeth

Hayley

Perfect after a light run! Thanks so much, Sally! 💛💛💛

Really enjoyed this. Hope to incorporate into my routine regularly!

Carol Ann Lussenden

Great workout to do in between meetings on a busy day! Still getting it done! 💪

Emily

Did this after a high cadence workout on the bike, and thought it was a perfect strength workout to finish things off.

Kelly

Ven-nice Ryan

Awesome workout! Would love some alternatives if you don’t have a ball or a box?

Karin

Whew. Good short glute workout for sure!!

Love this!! Simple quick and effective 👊

Michelle Johnson

Danielle

Was a good one!  Shorter than I'm used to but still, I felt it!  Definitely need to improve my balance 👍

Cindi

This work out has helped reduce my left hip tightness. Thank you!

Really enjoyed this workout short sweaty and effective

Jenny

More challenging than I thought it be. Awesome!

Carin

Loved this one Sally. Thank you for keeping me challenged!!!🙌🙌

Judy

Kirsten

Karina

Wow this was great after my run!!! Only 2k on the dreadmill in the hotel but this little treat after was awesome. And you WILL NOT believe!!! I can do the one leg stand from sitting now! Put in the work, reap the bebefits💪🏼choose strong 30-day 8

Ramona Serrano

Love this! Had to modify the last one since I don’t have a ball… used my bosu ball and my Pilates ball. Thanks for a tough, but quick, workout!

Nikki

This was so fun! Can’t wait to do it again! 10/10 may be my new fave strength workout

Casey Columbus

Love how your workouts incorporate strength and balance so well! Day #6 #choosestrong30

Barb

This session will get your heart rate up while challenging you to engage with your core entire time.

You’ll work on hips, glutes, chest, abs; AND balance & coordination.

This routine is perfect for anyone looking to strengthen running form and for those working on hip & glute strength. 

The rest periods are short and there’s 4 rounds, but you can lessen or increase rounds as needed. 

You can do this before or after a run but if you are doing a cardio workout with intensity, do this AFTER cardio.

-Use moderately challenging dumbbell weight 
-lie on back, knees bent
-Press dumbbells to ceiling while pushing hips straight up
-focus on squeezing glutes
-lower with control

Bridge & Press

-Use a bench, chair, box, etc and stand in front of it while balancing on one foot.

-tall torso, engage core as you sit down.

-without rocking back, stand up

-use arms for balance 

-do 6 reps each leg then switch

Single Leg Sit & Stand

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
-Don’t bounce, and when stepping up use the glute of the leg thats on the box to power you up…don’t use standing leg to push. (You will use a very light push but focus should be entirely on glute powering you up)

6x each leg for 12 reps total

Box Step Up

-med ball, moderately challenging size. You should be able to raise above head and slam it with force to the ground. 

-balance on one foot
-raise ball overhead and slam to ground as hard as you can 
-engage entire core 

Do 6 slams on each foot for total of 12

Single leg ball slam

Strong Form-Glutes, Hips, Chest

Rosie

Only able to do first 9 moves due to time constraints but did 8min arms with you prior. Thanks Sally!!!

Elizabeth Rosario

RUNNER’S Glute & Hip Strength

Natty

Tara Hennessy

Did this workout before my morning jaunt/run. Listening to the Choose Strong podcast while Doing the Work with Sally:)

Suz…

Glute & Core Power Routine

Carolyn

Didn’t get to finish workout due to time constraints but something is better than nothing!!

Strong Form-Glutes, Hips, Chest

Community

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