Name: Playbook - Sally McRae - THE 1000 REP WORKOUT
Uploaded: 2023-07-12T14:26:17.623Z
Duration: 65 min
Description: THE 1000 REP WORKOUT

Trevor

Jake

Wowza!! I can tell I’m going to be sore for days after that one! Thanks Sally!

Kara

Amanda Pendley

Jill

Carrie

Core + 80' stationary bike before. That was beautiful 😭. Thanks a lot.

Julien

Megan

It flew by!!! Good combination of workouts - kept looking forward to the next exercise.

Cristina

Beth Jordan

Absolutely loved this challenge! Will be back 💪🏽

Paola

This was solid Sally. I’m a seasoned runner and body pumper and this still got me into the pain cave 😆

Kristin

Awesome, I can barely write as I’m shaking 😂
Can’t wait to do it again!!!!

Julie

Marianna

Tori

Jim Atle Halvorsen

Short on time did the 500 workout! #dothework

Casey

Done, now for breakfast and a 50 minute run.

Jack Sayles

1st day of strength focus great workout and I’m feeling it ❤️

Laurie

Alejandra

Oof! This workout is awesomely hard 🤩  loved it.

Stefanie B.

Jessica

🥵always feels great to complete this workout 💪

Irene

A whole
Family affair this time!!! We laughed so hard but worked so hard

Melissa

Elizabeth Rosario

Elisha

Nichole

So hard especially those blasted one legged sit and stands! Ooof!!

Steph Newcomb

Craaazy good! Our 3rd time doing this with my sister in law and then I made my husband do it too!! 🎉🙌🏼 Sally, you’re the best!

This is my favorite workout! Thank you, Sally.

Jiřka

Kathryn

Brutal in the best of ways! Feeling pumped!

Caroline

Only did 25 reps to start but felt awesome

Scott Gaboff

Amazing as always 🌟🌟🌟Training for Boston and this is just what I need to increase my strength = FULL BODY 💪

Karina

Emily

What a great way to start the morning killa workout

Makayla

Brianna Bauerle

Kelsey

Oh my gosh... Lol that was killer!! I did hill repeats today with two of my kids in the stroller before this workout!!! Feeling good though 👍 I chose strong today!

Rachel

Great way to start a Saturday after my Bible time. Adding in a short Copenhagen, I think that’s what it’s called, to strengthen my adductors.

Great routine that really made me work, and shows the weaker areas to work on even more! Thanks Sally

Saskia

I just love this workout time and time again!

Laura

Hard workout but can’t wait to do it again!

Nikki

Love that this tough as a baseline and easy to increase!

*Please watch the quick video inside the workout before you begin! I give you some key coaching points to teach you how to do this the best way 💪

-20 exercises
-50 reps each

REST BETWEEN EACH EXERCISE IS UP TO YOU WITH AN OVERALL GOAL OF NO MORE THAN 60 SECONDS REST. Stay calm and steady during each exercise, this is not a speed workout.

You’ll need 
- Dumbbells, resistance band & a bench/chair or box 

Goal is to finish strong💪
This is NOT a HIIT, or METCON or Lift Heavy routine. This is about training your mind and body to keep giving your best to reach the finish. 

For each exercise, you’ll do 50 reps- NOTE: if it’s an exercise where you alternate sides only do 25 reps EACH side for a total of 50, don’t do 50 each side. 

Track your progress! Pay attention to how well you get thru this workout and note the exercises that were more challenging than others. Write down sizes of weights you use each time for each exercise.

For a solid, long workout, do 60-80 minutes of any type of cardio BEFORE this session. Take a recovery day the following day.

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 

KEY NOTE: once the weight feels too heavy, switch to a lighter weight. If form is failing, switch to a lighter weight. If you feel you’re struggling with ANY weight, drop weights and keep lunging 

REST is up to you but goal is to move smoothly thru all exercises with little rest

Dumbbell reverse lunge

-Plank on hands
-Stabilize core to keep hip movement at a minimum 
-Touch hand to opposite shoulder & switch 

-50 reps

Plank with Shoulder Taps

-NOTE: you’ll want options for size of weights. Start with what you’d normally choose for overhead press but have lighter weights nearby. 

-Stand tall, engage abs, keep elbows close to sides, rotate palms out as hands go overhead.

-As you fatigue, stay relaxed, switch out weights, or drop weights altogether BUT keep going til you hit 50 reps.

Overhead Press w/DB

Sit w/legs extended and any object (roughly height of dumbbell, kb, water bottle) at side of your feet.

-contract abs and lift your legs straight up then drop to other side of weight. Keep going, also keep breathing! Sometimes ppl hold their breath without knowing it during ab exercises ;)

If you experience back pain/difficulty, pull knees closer to chest & eliminate object, tapping as best you can with kegs closer to your body.

Get 50 reps in!

Abs, Extended Heel Taps

-Two dumbbells, stand tall, bring one foot slightly behind for support. 

-Focus on front leg/glutes doing the work, hinge at hips, push hips back, keep chest up, back flat. 

-weights come down to shin/ankle height

-switch out to lower weights if needed

-stay smooth, strong & keep going! 50 reps!

Kickstand Deadlift

-Bear plank position
-Tap shoulders, just like you did in regular plank exercise.
-Keep core engaged and stable
-You’ll naturally twist slightly but try to do these in front of a mirror so you can monitor how much twist you have. 

50 reps!

Bear Plank Shoulder Taps

-Hold the weight at chest OR hanging straight down.

-Stay tall, use legs/glutes to power you up each time. 

-Drop weight if needed to complete the 50 reps. If you do drop the weight then remember at which rep you did it so you can track progress for next time.

Weighted Sumo Squat

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

50 reps total

Dead Bug

-Choose a moderate/heavy weight w/an option nearby to reduce to lighter weight if needed.

-Lying on back, feet flat, knees bent, place weight across hips and drive hips straight up to the sky. Squeeze glutes and lower to a hover above ground then press up again. 

50 reps

Weighted Glute Bridge

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest
-Have weight options nearby to change weight if needed
50 reps!

Dumbbell floor chest press

-Sit, lean back, Bend knees
-Alternate driving knee to chest while SMOOTHLY bringing leg back down to starting point. 

-50 reps!

Sprinter Abs

-Two dumbbells, take big step to the side, push hips straight back as you drape weights on each side of leg. 

-The leg that steps out CAN step a bit forward of planted foot to help you better push hips back. 

50 reps

Weighted Lateral Lunge

Use any object to reach for but really you can do this without one.

-balance, engage glute, squat slightly, reach, and push hips back, lifting leg begins you.

-as you stand be mindful of glute activation and core 💪

25x each side. And YES, you can break this up into two sets of 10 on each side with one set of 5. 
Be creative with how you get the reps in, goal is to do all 50

Single leg squat n reach

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

25x EACH SIDE

Side plank hip raises

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
-25x each side

Single arm dumbbell row

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
-RESIST URGE to bounce or use standing leg to power you up, instead stay steady and activate the other glute to power you up.

25x each side.
Breaking up into multiple many sets is fine just keep going to complete 50 reps

Box step up

-Just like the steps up, you want the glute to do all the work.
-Don’t use momentum or lean back to stand, power up with the leg/glute that’s on the ground. 
-Sit with steady control 

25x each side

Single leg Sit n Stand

- From a high plank position OR low plank (choose whichever feels best)
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

50 reps

High plank knee to elbow

-Use medium resistance band
-Sit low, hips back, chest up
-take 25 steps to the left then 25 steps to the right.

-Pay attention to knees and keep feet within shoulder width apart

Banded Side Step

-Medium resistance band
-Single leg stance 
-OPTION to hold onto wall or balance on own 

-With smooth, steady control, push knee up and away…bring knee back to your center SLOWLY…you’ll feel this going away and coming toward your body.

25x Each side

Banded Hip Abduction

THE 1000 REP WORKOUT

I’m relatively new to hill training and this was awesome. I modified and didn’t use a weighted vest.

Ashley

4 rounds on the stair master = brutal 🥴

Madison

So fun! Coming back from injury and I'm so proud that I got 3 rounds in!

Rhea

Intermediate/Adv: Climb Heavy-Run Fast Workout

Kelvin

Great full body strength session - can definitely see the benefits for my running form from this session

Ven-nice Ryan

Jess Contreras

Total Body Ultra Strength & Injury Prevention Workout

First time trying workout like this - loved it! Hits all the spots and feel like I've worked hard!

THE 1000 REP WORKOUT

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