Name: Playbook - Sally McRae - W1/D3 Week 1-Day 3: Mobility+Core Strength
Uploaded: 2022-12-15T19:50:25.436Z
Duration: 35 min
Description: W1/D3 Week 1-Day 3: Mobility+Core Strength

Just what I needed after running 10 trail miles yesterday!

Meghan

I really liked this one!! The toe taps were super fun!!!

Sophia

This is what I have been missing. I don’t do enough mobility and core strengthening exercises. Having this in the program reminds and forces me to focus on this area. 🙏🏼😁

James

This felt so good. Much needed. And still worked up a sweat. 😊

Julie

Dana

Loved this! Really opened me up! Can’t wait for the run tomorrow.

Natalie

Jessica

Kayla

Valerie

I am not much into taking time into mobility. And I’m so glad I did today. Making it more a priority!

Elizabeth Rosario

It was eye opening on what my weaknesses are. I don't do e ough mobility work like I should.

Terri Bratton

Loved this session feeling much more nimble

Abby

It was a great session. I feel like a well-oiled machine now 😁

Christa

Loved this, definitely can feel my tight hips 😓

Susan

Cassandra Swickert

David

It was great! I also walked at a 6% incline on the treadmill at 3.5 mph with my baby in the hiking backpack. He didn’t last long, but it was long enough to DTW!

Sarah

This is truly helping me work through my recent break up. To keep going no matter the circumstances. Thank you for all you do and for sharing your vulnerable story. To show me that’s it okay to hurt and still embrace it day by day.

Alissa Negron

Heather

Such a great mobility workout! I have such a hard time making myself doing mobility but I felt so much better after doing this!

Erika

It was interesting to pause and to assess my mobility, to connect to my body.

Roslyn

Great stretching routine. This is the area I need the most help!!!

Buffy

A great way to work on my mobility goals on a rest day!

Emily

Great session. Perfect timing ahead of my trail half this weekend.

Sherree

Thanks Eddie and Sally...now I'll go for my run feeling stronger 👏

Rebekah

I've neglected mobility exercises in my training in the past, so this is a great way to get me in a more consistent rhythm of incorporating this into my training. Great workout!

Steve

Omg Sally, those rotating planks are harder than they look. You made them look so easy. So, I’ll have to continue to work on those. I would fall over going to the right. I know I have to engage my core more, work in progress. Thank you for the strengthening session today, much needed

Ngina

Loved this session. Perfectly timed mobility session, Ready for another run day tomorrow!

Amber Robinson

Love this. Not too hard. Helps me to feel successful and not like I have to kill it and exhaust myself in every workout.

Jolene

Melanie Ferrez

Ryan

I feel so good after that stretch and mobility!

Paige

Woohoo, day 3 let’s goooo! Those all felt good! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Sometimes I forget that doing mobility can still be hard! Grateful to be challenged!

Olivia

I loved it! I feel like I have more mobility, especially in my hips! For me, this could be a warm up before every walk, run, and before bed. I will definitely sleep better.

Jessie

Silvana

Jojo

Can’t not express how much I love the app and how easy the format is to use. I have been wanting to get a running coach, but have been hesitant with my living situation (I live on a sail boat) and this program has been perfect! Can’t wait to see how strong I get

New to running so an active recovery was just what I needed! Love the mix of core and mobility. Much more engaging 😁

Keely

Started the 6 week program again after just finishing a 40km ultra I was not pleased with. Watched your Tahoe 200 dock last night and as always, came away incredibly inspired. Time to yet Sally strong again! Love this mobility workout.

Lynn

Michelle Fishbourne

Really good all round stretches and strength after a 9.3km run/hike

Did first 5 with some running in there. Thank you for the excercise.

🔵Soundarya

This always feels like a Factory reset 😃 and every time I do this workout I think why don't I do this more often??? Awesome feeling!!

Ramona Serrano

LoriAnn

Mobility and core are my week points. It was good to focus on this today.

Kelly

Andie

Going to be feeling those abs tomorrow for sure

Today is dedicated to mobility and core strength, so no running and no pounding, but a spin on the bike, easy hike, or easy swim session will fit with today’s program if you need cardio. Keep intensity low and no more than 30-45 minutes.

Workout:
Core Strength/Mobility 

This circuit combines important mobility exercises while strengthening your core. Breathe through every round and allow yourself to relax into this routine; this should not be a stressful session. Pay close attention to what is tight or particularly sore; this is a great session to learn about yourself.

-Face mirror/wall 
-Drop into kneeling position and point knee at wall, keep foot FLAT on ground.
-Goal is to touch the wall without heel coming off the ground. 
-If heel comes off ground, move closer to wall. Pay attention to the distance and each time you do this stretch, see if you can get further from the wall.

Do 2 sets of 30 seconds on each foot; for a total of 60 seconds each set.

Ankle Mobility Stretch & Test

Using a weight plate, or any object that’s 1-2 inches off ground, tap in 3 directions.

Do this for 30 seconds each foot

Mobility Toe Taps

-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

-Assume plank position 

-Shift front to back allowing toes to stretch and mobilize. You will feel a stretch in your calves too.

Do two sets of 30 seconds

Toe Plank

-Hands & Knees position with foot in dorsiflexion. 
-Think of drawing a circle with your knee.
-Leg lifts laterally in 90 degree angle to begin.
-Draw a full circle in forward position first then you’ll move in backwards position. 
-Reps are split into 2 each set- so if it says 20 reps, then that means forward for 5 reps and backward for 5 reps. For a total of 10 on each leg. Then switch to other leg and do 5 forward and 5 back for a total of 10. 20 reps is ONE set (total for right and left leg)
-Keep hips strong and resist urge to move torso around or out as you draw your circles.

Hip Circles

Let’s get dorky! I love doing these before training or a race because they make me laugh. 

-These are great for shins, hips, and ankles.

-Stay tall, use your arms, and smile.

-No reps but you can count steps, so 20 steps of each position (inward,outward,etc)

-20 steps
-2 sets

Goofy Feet (shins and hips)

-Keep torso tall
-Pull knee to chest
-You will feel a stretch in low back/hamstring/glutes 
-Option to do it while walking-get up on ball of foot for deeper stretch

-Do at least 8-10 stretches on EACH leg
-For speed, tempo, hill workouts, I recommend doing 2 sets of 8-10 on each leg. OR you can do this for time: 30-60 seconds.

Walking Knee to Chest

-Stand tall
-Take a big step to the right and drop straight down into a wide squat.
-Move hips to the left as you stand.
-Stay steady and controlled.

8 reps each direction for 16 reps total
2 sets

Hip Opening/Gliding

-Hold stretch for only 2 seconds- keep ALL pre-run stretches dynamic, not static.
-Grab leg at shin/low leg area, NOT the foot.
-Use other arm for balance by pointing to the sky or in front of you.
-For deeper stretch, and if you’re comfortable balancing, get on ball of foot as you stretch.
-The bent Knee should be pointed straight down & not out to side.

-Do 8 on each leg for a total of 16 each set
-Do 2 sets

Walking Quad Stretch

-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

-Lie flat with legs apart and one arm overhead and other extended to side.
-reach hand to opposite toe and then extend limbs to starting point.
-exhale as you crunch and inhale as you extend.
-enjoy the stretches in between 

Do 8 on each leg for 16 total each set.

Extend & Crunch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

-If there is anything you feel needs extra attention, take these final few minutes to address it. Our bodies are all different, so while this routine gives you structure, you still need to take care of your specific needs. If you need more attention to your quads, ITbands or back, do that now. 

Otherwise, remember to fuel strong today with lots of fresh water, fruits, veggies and other whole foods.

Well done!

Free Stretch

W1/D3 Week 1-Day 3: Mobility+Core Strength

Love the motivation! Excited to start this to get fit again. Been out of the game for some months now. 💪💪

Excited to get started! Feeling like I’m finally going to make it through building more strength and succeeding in my race training plan. 💛

Becky

W1/D1 INTRO/WATCH THIS FIRST!

A little late to the game but started the 6 week work out. I had a pretty hard fall on a run a few weeks ago so am walking my dogs and doing yoga and Pilates and can’t wait to get back into running. I walked double the amount you had for running on day 1 and just completed the post workout.  A little surprised how threes exercises e(especially the last one) is not easy!

LANA

Bootie kicked as re-entry post surgery!!! Looking forward to gaining strength thru this!

Sherry

W1/D1 Week 1-Day 1: Full Body Exercises + 35 min run

Today is day 1 coach Sally of 6 week run and strength then 50k ultra plan. I have some work to do 😆 I’m from Queensland in Australia and I am training for Spartan Ultra in Hawaii and Blackall 100. Thanks from the bottom of my heart for the strength you have given me. You rock and I love the App! Kris Z

Kristin

Excited to start today! Shouldn’t have done a 40mi bike ride yesterday but I’ll do what my body feels is best. Can’t wait!

Love the video messages! It took me 6 weeks to finish the 30 day strength and run, starting from scratch, but the consistency was payed off. I am finally excited to be training/working out. Warning, this app can be habit forming. 😉

W1/D1 Welcome to Week One💪

Awesome. Had to use treadmill bc of baby napping but still fun. 

Really wishing we could respond to comments

Tracy

Great run. Did on the treadmill for consistency. 7x25s with recovery. Total 35m.

Casey

W1/D2 Week 1-Day 2: Activate + Fartlek Run

Great double. Working on aerobic running (very slow process) and looking forward to seeing my strength improve. Single leg moves really are eye openers!!

First day back on the trails since my 55K last Saturday. Did 6.28 miles in 60 minutes and kept the HR at a 135 Avg. The additional leg work is awesome and where I really need to focus. 🙏🏼😁

W1/D4 Week 1: Day 4- Aerobic Run + Single Leg Exercises

45 min cycling class at the rec center :)

Did an hour of Peloton strength w/extra upper body work. Got over 10k steps in simply cleaning the house. It was a great cross-train day. 🙌🏼😂

W1/D5 Week 1- Day 5- Cross-Training

Had to do this in the evening, so this was a treadmill run. Ran for 76 minutes and got in 7.5 miles. Listen to episode 54 @choosestrongpodcast

1:05.08 6.1 miles. Felt great, minus the headwind.

Alexandra

W1/D6 Week 1: Day 6: LONG RUN

That was eye opening 👀. I could really tell how tight my hips are, and much more so on my left side.

Much needed stretch and mobility work. Something I can work into!

W1/D7 Week 1-Day 7- Mobility/Prep Day

More speed work, felt great. 40 Min run @ Avg HR 132 followed by 6 x 20 Sec Strides. The circuit at the end was the icing on the cake 🎂🙏🏼😁

This. Was. So. Much. Fun. I’m falling in love with these types of workouts!! A friend joined in and we had a blast! #choosestrong

W1/D3 Week 1-Day 3: Mobility+Core Strength

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