Name: Playbook - Sally McRae - Strong Glutes
Uploaded: 2022-12-07T16:49:39.378Z
Duration: 18 min
Description: Strong Glutes

Carolyn

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

Elizabeth Rosario

Sandra

Melissa

Jessica

Mark Kirkland

How good! Could absolutely see my stronger side on the fire hydrant exercise. Thanks Sally 🙌

Sabrina

OOoohweee! Tough! But, soo good and needed! Thanks so much, Sally!!! 💛💛💛

Hannie Ylagan-Nicanor

Catherine

Great workout after a beautiful 2 mile jog.  Why are glute bridges so challenging for me? Thanks Sally looking forward to 2024

Penny

Laura

Alison Megan

Lisa

Maria

What a great way to start Monday. Thank you, Sally.

Jiřka

Samantha

The fire hydrants were REALLY hard! Finally got a good workout on my glutes without aggravating my knees. Thank you!!

Gets your HR up with a great burn/workout for the booty and hips

Kelle

So good!!! I can feel my running muscles getting stronger and more mobile especially in my hips and hamstrings
Thank you

Emma Neylan

Kicked my butt 💛 thanks!

Good luck at Tahoe 💪 you’re an inspiration for me. Coming back from an IT injury stronger than ever

Thomas

That was not easy, I felt the burn! It was great!

Irene

Maureen Beck

Great! New movements I haven’t seen before!!

Jerilyn Wasek

Danni

One of my favorite workouts! This has really helped me with my hip strength. It also helps me be able to climb hills faster

Micaela

Andrea lusk

Pamela

Another great workout that will help me reach my goal!

Kathy

Absolute fire 🔥🔥 let the marathon re build begin, love this!

I love all of the programs!!! I incorporate all of this into my ultra training so glad I found Sally 💛and her encouragement in all things !!

Deanna

Those straight leg fire hydrants are killer!

Good! The overhead split squats were hard.

Isabelle

Thank you!  My Birthday workout with running a mile in between rounds🥰✨❤️

Dorinda Bennett

Katie Martin

Monica

Leigh Adams

Whew🥵 building back after injury. That’ll do it 😂

Julie

yangBAE

This was FIRE! 🔥🔥🔥 SO much sweat! LOVED it!

Elizabeth

I’m feeling SO much stronger doing 2-3 of your workouts a week! It’s crazy the little muscular deficiencies I’m seeing grow with your training. thank you thank you!!🖤

Alina

Ran this morning, so only doing 2 sets.  See how I feel tomorrow.

Alison

Brittney

So good!! I need to work on my hip and hamstring strength though

Wow… ok… I needed this today…. Thanks Sally

Silvana

Lacey

-Grab a moderately heavy dumbbell or kettlebell for this session.

-Targeting strong glutes which will IMPROVE running form, hiking, cycling, and everyday living. Weak glutes contribute to a host of injuries so work this into your weekly training, even if it’s just choosing a couple of these exercises.

Let’s strengthen those GLUTES!🔥💪

-This double duty exercise will punch hard IF you focus on smooth, controlled movement and FORM, so pay attention.

-Grab a moderately heavy- heavy weight. 
-Stand tall, rest all weight on front leg and bend other leg slightly behind you. Push hips back, keep hips up and go into a deadlift.

-With control, use glutes to push back up and then with control, take a big step back to lunge.

Repeat a total of 8x on each leg for 16 reps.

Pedestal deadlift w/Reverse lunge

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lean forward slightly while keeping tall torso.
-drop straight down and then power up using front leg/glute.

Do 8x each leg

Bulgarian split squat

-lie flat and place heel on bench, couch or chair

-let other leg straighten and rest on object

-drive hips straight up, engage abs and squeeze glute as other knee drives toward chest

-keep shoulders relaxed and arms wide at sides

Do 8x each side for 16

Supine hip/leg drive

-Select moderate weight 
-take big step forward and lunge straight down with weights extended overhead
-keep abs engaged
-push up using strong glutes, through front heel

Take 8 steps each side for 16 steps

Walking lunges w/overhead weight

-lie on back with elevated om box, couch or bench, chair.
-engage abs and push hips high to ceiling, squeeze glutes on the up.

-Note: you can rest HEELS or BOTTOM OF FEET on object, for some, hamstrings get stressed out when heels dig in, so try the way im demonstrating. ;)

16 reps total

Supine Hip Raises/Bridge

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell or kettlebell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

- Position yourself on your hands and knees
- Keeping your leg in a straight position
- Lift your leg away from the midline of the body
- Stay controlled, smooth, and resist urge to bounce leg or go fast.
- Slowly return to the starting position

8x each leg!

Fire hydrants-Straight Leg

Strong Glutes

Rosie

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

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

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!  ❤️

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 😘

Strong Glutes

Community

More workouts from Sally McRae