Name: Playbook - Sally McRae - Total Control-Stability/Balance Workout
Uploaded: 2023-07-12T14:26:17.607Z
Duration: 24 min
Description: Total Control-Stability/Balance Workout

Catriona Hastings

Only just starting with your app, but so far so good, loving it!

Steph

Super sets. lol. Accidentally did the rep count for each side not total. Just more practice right.

Rustie

Challenging and a great way to improve balance and stability!

Perfect! Great exercises that i definitely need to work on and I love they layout of this day. I can scroll through while taking my time AND being able to see the tips. 👍

Tracy

This was great!!! It helps a person take notice of what they need to work on as far as balance.

Sophia

aiden

I add this to the pre run warmup and it’s amazing!

Delina

So this was not as strenuous as yesterday’s exercises but I definitely see my glutes very weak and I have poor balance

Teresa

Tori

Working on one leg sit-to-stand is tough.  I’ll keep working on not stabilizing and trying to keep foot off the floor.

Valerie

Some of this was hard for me. Left leg is for real the weaker side. The sit to stand for the left side was challenging to say the least. Let’s me k ow where to start

Kelly

Holy smokes this is a challenge for me. I’m so excited to make it easy.

Mindy

Was great! Definitely made me focus to keep that control

Great balance & core stability workout! Even got a little sweaty.

Carrie

Beth Jordan

Felt good after a run but boy I have a long way to go!!! Thank you Sally!

Marney McGovern

I can’t believe how much I’ve underestimated body weight workouts in the past. This has my legs shaking.

Natalie

Added a band around my legs for most of these and 5lb weights in each had for most as well!

Susannah

Balance is definitely a weakness. This will be a good addition to my routine to improve with.

Jess Contreras

Donna

That is a great after after a 1h MAF trail run

Benjamin

Enjoyed this was nice and steady to get me started

90 min trail run in 6 inches of snow and the stability workout! Loved it!

It was tough, but I felt great afterwards!

Kristin

This is one of my favorite base workouts. I really need to remember to keep coming back to it!

Jolene

Makayla

Great day! Loving the run + strength/mobility combos.

Emily

I was also confused on whether it was a circuit or sets of 3 each time and then move on to the next. But I am really challenged by these exercises just because I’m not used to that movement and I appreciate it so I don’t have an injury while training for my half marathon!!

Caitlyn

Julissa

Did not figure out whether to do all three sets of the same exercise (which I did) or alternate between exercises for an entire round. But by eye-hand-leg coordination was challenged 😅

Henrik Bach-Hinge

Great exercises! Loved it after a long run!!!

Carissa Carlson

I had a micro diseconomy 2 months ago and with physical therapy and Sally’s app, I’m hoping to get my body stronger:)

Michelle

This circuit definitely found several weaknesses.  My right leg is stronger than the left…and I need work on my balance!  Also need to work on my hip flex ability.  Really enjoying this app so far.  Working it in between my 5:45 am CrossFit workouts and training for my 15 k in February.

Penny

Anna

Joyce

Felt really good some were more challenging than others … so I know where i need to work!

Hannah

Can feel the burn in the stabilizers. Know I need to do this one more to bulletproof ankle and legs.

Olivia

That was a great test for balance!  Thanks

Deborah

Love the standing lateral leg abduction with knee flexed.

Kathleen

This was harder than it looks! Great way to finish of my run

Enlightening on my balance, excited to improve my SLS!

Lindsey

Alison Megan

Maddie

This I should have done 15 years ago! Thanks for great exercises and good explanations!

Daniel

Nice to see where my balance baseline is, and I’m looking forward to improving it.

Learn & master the basic movements that ultimately allow you to move faster, reduce injury, and improve downhill running.

-Perfecting the foundational runner’s stance.
-Stand tall, engage core, and put arms in a running position as you drive knee up to a 90 degree angle/hip height.
- Keep shoulders relaxed as you drive the arms.
-You can do this barefoot too!
-Count reps as TOTAL #, so 12 reps is 6 on each leg.
-Do one leg at a time and then switch to other leg-don’t alternate.

Single-Leg Runner’s Stance

-Key is to stabilize core & limit lateral movement.
-Engage core as you drop into a lunge position(you can do this barefoot if desired.)
-Assume running arms (60-90 degree angle)
-Begin to drive arms at a steady, strong pace & work to keep torso stabilized.
-This exercise is best done in front of a mirror.
-You’ll do 20 reps- each time arm swings that counts as 1.
-Switch lead leg after each set.

Running Arms-Stability/Core Practice

-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

-Sit on a bench/chair & set feet shoulder width apart.
-Arms can be out in front or at sides.
-Engage abs & activate glutes as you stand on one foot.
-Stand tall and then sit back down w/steady control.
-#of reps is grand total for each set. So 20 reps is 10 on each side.

Single-leg Sit & Stand

-Balance on foot, other leg is bent at 90 degree angle.
-Assume running arms.
-Stand TALL, engage core 
-Stay smooth & controlled as you lift your leg.
-Do your best to not lean away from leg lift/bend torso.
-Count TOTAL # of reps, so 12 reps would be 6 on each leg.

Single-leg/Standing Leg Raise

-You can use a towel, paper plate, or even a sock to do this.
-Get into a strong stance with feet shoulder width apart, knees slightly bent.
-Step on slider and push behind you then bring back to starting point. You’ll go in 3 directions: back, diagonal, and lateral.
-Key is to stay smooth and steady as you push out and as you pull in.
-This is NOT a speed exercise, it’s all about control and steady movement. 
- Reps are counted as ONE after you perform all 3 directions. So 10 reps would equal to 30 movements.
-In this exercise, The listed reps is 20, which means 10 reps on EACH leg.

Sliders- 3 direction

Total Control-Stability/Balance Workout

Definitely burned the glutes! My balance is weaker than I thought. 
Thanks for the great workout!

Melissa

I’ve been feeling bored with strength training for a while, but this workout was such a breath of fresh air. I’m dripping sweat!

Lower body Strength & Core Routine

Very good challenge after the morning trail run!

Julie

Had to cut it short as I’m building back from a race but it was great and helped me see my weak areas

Total Control-Stability/Balance Workout

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