Name: Playbook - Sally McRae - Total Body Ultra Strength & Injury Prevention Workout
Uploaded: 2023-07-12T14:26:17.609Z
Duration: 75 min
Description: Total Body Ultra Strength & Injury Prevention Workout

Kelvin

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

Ven-nice Ryan

Jess Contreras

Candace rice

Kayla

Laura

Can’t believe I completed all 16 exercises! Getting stronger!

Paola

Did this after doing core and yoga this morning💪😅 Starting to feel good and stronger 🙌

Adriana

Did 2 sets and feel like I would like to put this in my regular rotation! Some I am stronger at than others! Thank you Sally!

Letty

Final push to Canyons. This was just what the doctor ordered.

Kevin

Great workout! Super awesome for a bad weather day!

Katie

Increased reps/90min total… exhausted & love it.

Stefanie B.

Done, added adductor, hamstring and heal work.

Jack Sayles

That’ll tell you where your at pretty quickly!! 😅 It’s a good thing I’m a work in progress 💪🏼💪🏼💪🏼
If I did t do the work, I wouldn’t feel it tomorrow ❤️ Thanks Sally for kicking my trash!!

Denise Eastman

Great workout! Not sure how to do the second ab workout to its entirety… that was brutal!

Tyler Dossey

John

Holy Cow!! That was tough and definitely a total body WO! Probably going to be sore in the next couple of days. #choosestrong and #dothework every day💪💛💪💛

Steffanie

Done, I’ll grab a 50 minute run later today.

Ngina

It’s been a minute since I’ve had the time to do this one.

Wow one rep of each was enough for me. But I mowed the yard before workout😟

David

Elizabeth Rosario

Melissa

Lilli

Just love this. Choose strong. Coming back from bronchitis and feeling fiiiiine!

Jolene

Margaret

Kelly

I did it and yes twisting even slightly is difficult to not do!! Great exercise:)

Jodie Cornwall

Great moveset! I’ll be strong when i’m able to do all sets 💪 I’ll keep working towards that goal

Susanna

Great workout!  I LOVED it!  I will be adding it into my regular rotation.

Scott Gaboff

I could only do one around for each workout in the late evening but hey DTW! These are awesome and challenging workouts. Loved them!

Yuko

Carrie

Tony

Megan

Olivia

Emily

Candace

Robin Packer

Wow! That was super tough, so glad I got this app.

Rachel

Hallie

Mindy

Finished this morning’s workout. Substituted pushups for Superman’s.

Loved every minute! Tough but made me feel STRONG!

Amber

Such a great workout, legs were definitely feeling the mountain legs workout from yesterday 🔥 🦵🏼

marie-eve

Fjola McCreary

(Long Workout/Can be split into two & completed at different times in the week)
This routine is filled with the exercises that have kept me strong & injury free for years.
It is a longer workout so plan to work through 16 exercises.
You’ll hit muscles head to toe especially those important areas for endurance athletes.
Form is key.
Stay steady & controlled.
Modify for anything that feels uncomfortable- stay strong!

-low plank position on forearms.
-push hips a tad high to ensure your movement is also protecting low back.
-there are varied ways to place feet but give the way I’m doing it a try.
-when twisting, stay steady and in control.
-drive elbow to sky to endure you twist all the way out.
-elbow should be directly under shoulder
-REPS are for grand total each side so 20 reps is 10 each direction.

Plank Twist

-This is 4 exercises in one
-The abs are the focus but you’ll get a hip exercise to break up the effort on the abs.
- Cycle through each exercise smoothly & with control- keep hips strong.
-You’ll perform each part 10x so 4 exercises = 40 reps to complete ONE set.
-You’ll do 3 sets to equal 120 reps!

Super Ab Cycle 200

-Core, glutes, hamstrings
-Take your time to get the proper form as you perform the first few reps.
-Elbow and opposite knee drive toward each other in and attempt to touch, but it’s fine if they don’t touch, just go in that direction as best you can. 
-Keep ankle at same height as shoulder and wrist- think one straight line.
-Engage core, chest up, & keep hips stable so you’re not turning to the outside. 
-Reach as far as you can with foot and opposite leg.
- Reps listed are for total # each set. So 20 reps is 10 on each side.

Bird Dog exercise

-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

-keep tension in band entire time.
-keep feet apart even as you travel side to side.
-tall torso & hips pushed straight back
-reps are for grand total so 20 is 10 steps each direction.

Side steps w/a band

-You can use a foam pad, towel, weight plate, etc to elevate heels.
-Knees SHOULD go past toes in this squat.
-Stay tall and in control.
-Weight of dumbbell is easy/moderate(not a heavy weight)
-You can do this without the weight if you prefer.
-Squeeze glutes on way up.

Elevated heel squats w/DB

-Start with one KB then continue to two, and holding one overhead.

-if you’re not comfortable with overhead, stick to one at your side or two at your sides.

-torso tall, engaged core, take time walking.

-start with lighter weight and build to heavier weights

Farmer’s Carry w/KB(overhead carry)

-Preferably done from a 12-14 inch bench, couch, etc. Depending on your height. Choose something that allows you to get knee on the ground or hovers just above ground.
-90% of your weight will be on the leg that’s on the ground.
-stay tall and keep body close to bench.
-standing knee will bend a tad past toes .
-As you squat, focusing on engaging core-tighten glutes as you stand.
-adjust stance if you feel any discomfort
-Reps are grand total. So 16 reps means 8 on each leg.

Bulgarian Split Squat

Keep torso strong, straight & chest high. Push hips straight back & keep slight bend in knees. Engage your core.

DB Deadlift

-Improves balance, stability, coordination & overall form.
-Second half of video is how you progress the exercise so start where you’re strongest first. 
-Choose light/medium weights, stand tall & engage core.
-Take big step back & drop straight down into a lunge, squeeze glutes as you push up to standing. 
-Weights hang at sides entire time.
-Reps per set are grand total, so 20 reps is 10 on each side.

DB Reverse Lunge w/Knee Drive

-Can be performed w/one or two dumbbells 
-Try with lighter weight first to get the form right. Then profess.
-Tall torso, arms overhead & straightened elbows.
-lunge forward & drop back knee straight to ground.
-engage core as you press back up 
-move steadily and with control- this is not a speed exercise- stay firm.
-Instead of reps, you can simply choose a point to point spot. Otherwise the reps listed here are for alternating walking lunges, so 12 is 6 each leg.

Walking lunges w/Dumbbells overhead

-Balance on one foot & raise other knee to hip height.
-Slight bend in standing knee, engage core & reach forward & down.
-Keep torso tall & straight entire time.
- This exercise targets ankle stability, core, & balance.
-Reps are for TOTAL # for each set, so 12 reps is 6 on each leg.

Single-leg, reach & drive

-Choose a light/medium weight.
-Balance on one foot, look for a spot to focus on the ground.
-Engage core, keep balancing leg slightly bent.
-Lift arms and leg at same time.
-elbows, wrists, and shoulders should be at same height when you finish the lift, don’t let elbows come higher.
-Reps are counted as grand total, so 16 reps is 8 on each side.

Single leg lift w/lateral DB raise.

-Balance on one foot w/a dumbbell in each hand.
-Stay tall, engage core & exhale as you curl.
-Pick a spot to focus on so you can maintain balance.
-Count reps as a TOTAL #, so 12 reps would be 6 on each side.

Single leg-Bicep Curl (DB)

-Wide stance, toes pointed out.
-Tall torso
-Drop straight down
-Engage glutes as you come up.

Sumo Squats

-Focus on engaging core
-Torso long 
-Lead with chest as you go down

Modified push-up

Total Body Ultra Strength & Injury Prevention 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

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

Nicole

Tori

Gym Total Body Cardio-Strength

Trevor

Jake

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

Total Body Ultra Strength & Injury Prevention Workout

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