Name: Playbook - Sally McRae - Total Body Gym Session
Uploaded: 2023-04-05T20:31:53.356Z
Duration: 65 min
Description: Total Body Gym Session

Great to start a new awesome week 💪🏼💪🏼

Silvana

Adam Martin

Yaas. Paired with Lecrae “Let the trap say amen”. Perfection.

Chad

Erin

Linda Strawn

Alaina

Anna

Definitely a gut check after being inconsistent for the last few months

Grady

Coleen

Thanks for helping me dust off the total basement gym! 🙌 Great Sat night workout.

Jessica

First workout, good instruction and good videos!

Wasn’t able to do all of the exercises because my gym was closed today (no machines at home) but it was great nonetheless! :)

Ellie

Jiřka

Elisha

Kelly Phillips-Henry

I love these workouts!! They’re so much fun!!

Gemma

Great! I gave limited upper body strength so the hanging exercise was tricky!

Great strength workout! Took me over an hour for sure, but I like this one. 24 split-squat reps per set was the hardest!

Meghan

Whitney

Kelly

That was a butt kicker. Will do again and try to up weights along with reps

Teisha

Laura

I love this workout!! Hits my full body and I feel the small muscles working hard.

Kyla

Anecia

I don’t go to the gym so I just used my home equipment and dumbbells to mimic certain exercises. I got it done. These ones were great.🙌😊

Judy

Adapted for the weights that I had at home. Great workout!

Jonathan

Incredible workout for the whole body! Loved adding this in on my cross training day. Gave me a run for my money by the end!! 🤘🏻💪🏻✌🏻

Ashley

Brilliant, let the strength build after the marathon begin! 💪

Danni

Only needed gym equipment that I know how to use!! 🤪 What a great total body workout for x training days.

Kate

Great workout!  Love the full body workouts - great when I have limited time

Steph

yangBAE

Nice wholebody workout! Thanks for including some gym equipment in the workout.

Nicole

Aubrey

Alexander

Margaret

Love this! Well-rounded workout that challenged different muscles.

Denise

14 exercises- a little of everything. This head to toe workout will spice up your routine and target and tone upper & lower body & core.

Ideally done in a gym, but you can skip/substitute for exercises calling for cables or smith machine. If you have resistance bands, you can do most of the exercises that call for cables. 

Like ALL my workouts, ease into each exercise by using first few reps as experiment to see what size weight works best for you & to check your form.

Since this is 14 exercise & higher reps, lean toward using lighter weights so you can get through ALL the exercises.

As an added bonus, do 20-40 minutes of cardio when you’re done. Aerobic based or recovery zone type effort.

P.S. EVERYTHING can be modified as needed. It’s ok if this feels hard, reduce reps, weight, or increase rest periods. Like anything- building strength and endurance takes time. Do your best with what you have today! 💪💪

Have a STRONG workout!

First few exercises are mobility. Spend 20-30 seconds doing each movement. Then rest for 5-10 seconds & do two more sets.

You can also opt to pick specific mobility exercises you NEED right now, especially if you have a particular tightness somewhere. Take care of it.

This exercise goes side to side- moving through ankles and leaning into & stretching hip flexors.

Mobilize ankles, hips

You can do this one or lie on your back and pull knees to chest and rock side to side. 

Overall goal is to loosen up the torso.

Spend 20 seconds doing this.

Do 3 sets

Scorpion Stretch or Rocking

Test your hips, ankles and Achilles with this mobility stretch.

Take your time.
Bring one leg out into a circular motion as if stepping over a hurdle but then plant it directly in front of you and then lean forward with a tall torso.

As you lean forward, try to keep foot flat on ground and drive knee over toe to mobilize ankles and get a stretch in lower leg.

ALTERNATIVE- simply focus on the second part of video where you’re just focusing on leaning forward with foot flat on ground. 

Do 6 reps each leg

Do 3 sets total.

Hip circle & lean test

Using a TRX band, place feet in loops & get into plank position.

ALTERNATIVE EQUIPMENT- Swiss ball, couch, bench, or box. Place feet on object & assume plank position- drive knee up one at a time.

Do 30 in a row.
Rest 20 seconds 
Do 3 sets total

Floating knee drive

There’s a lot going on here so take it one step at a time. 

Use a light resistance band first, THEN work up to a heavier band.

You’re supposed to be ON TOES entire time, BUT FIRST do this flat footed to get feel for it.

Goal is to do 10 reps per set while doing ONE slow squat.

Rest 20 seconds 
Do 3 sets of 10 reps 

Keep torso tall.

ALTERNATIVE-Clams, standing abduction (lateral leg lift)

Resisted abduction w/squat

Gym- use the Smith machine. Bar rests across the fleshy part of upper back NOT on shoulders.

Goal is smooth, strong reps with little rest.

12 reps EACH leg

Rest 10 seconds 

4 sets (4x24)

Try first set without weight then add a light weight.

Keep back/core tall and strong. Legs close together, knee will go a little past knee, BUT do NOT drop into pain. If this hurts your knee, go halfway down, engage glutes each rep.

Split Squat- Low weight/high rep

Start without weight. Then build into plates if desired. This is high rep so focus on strength, smooth reps for all four rounds.

If you don’t have smith machine, stand on resistance band and pull up. You can use dumbbells too- please use light weights for first set to gauge what works best in order to finish all 4 rounds.

When pulling up, engage core, and pull up to chest, but keep hands at shoulder height. Don’t pull elbows higher than shoulders as this stresses the shoulders. 

Do 12 reps
Rest for 15-20 seconds 
Do 4 sets

Upright Row-Smith Machine

You can use ropes, bar or use resistance band 

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for 4 sets

Cable pull through

Use a cable or a resistance band- light weight

Squat straight down, engage core and pull cable up and across body as you stand

Do 10 reps each side 

4 sets

Single arm wood chop

Great exercise for runners- core and hip flexors

Hang and steady your body(no swinging)
Engage core
Drive knees straight up and keep movements smooth and controlled.

Do 20 reps

4 sets

Hanging knee drive

-Start with light weight to test form and appropriate weight.
- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline dumbbell low rows

Choose light weight then build.
This is 40 reps and goal is to get through all the reps.

You will do 6 reps each arm then go right into pressing up dumbbells at same time for final 4 reps for a total of 10 reps.

When you’re pressing with the one arm, keep other dumbbell steady above your chest and breathe through each rep.

Do 10 reps

Rest 20 seconds 

4 sets

Alternating dumbbell press

Ideally on a machine like this but can do with dumbbells 

Use a light weight for first set then determine if you need to increase.

Do 10 reps

Rest 

4 sets

Decline Press

Total Body Gym Session

René

Great compound moves. always find the plank rows tough but loved the tricep press and the seated side to sides with raise.
choosing strong 💪

Total Body Gym Session

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