Name: Playbook - Sally McRae - W3/D1- X-Train+ Core
Uploaded: 2026-06-13T00:55:46.586Z
Duration: 35 min
Description: W3/D1- X-Train+ Core

Petra

This was actually alittle challenging! Felt great!

DIANA

Sarah Tollackson-Ryning

Lisa

Sian

Perfect after long run, I am feeling so strong

Katie

15 indoor bike
15 row machine 
Great ab workout! <3

Julia

Valerie

Great session! Pilates for tight lower backs, core and mobility challenge. I feel gooooood 🤙

Chelsea

Paired with upper body strength! 10k steps in today. #DTW

Casey

Anyone else struggle with the straight leg fire hydrants? Tips? Tricks?

Autumn

Kelly Phillips-Henry

First time on app! It was a great core workout, not too painful but learned about my weak right hip! Ooofff!!! Did 40 minutes aerobic on climbmill. Feel great! Started at 14 weeks since that’s my 50k goal.

Olga

Rosie

This was great! Love me some burning core. Completed the most recent strong runner strength as x-train for today as well! Feeling so good! Loving this program. 🙌🏼💛

Julie

Maddy

Switched to weights instead cause I miss them! Got the core work in too!

Rebekah Schwab

Natalie

Dave

Biked to and from work, then core after dinner. Felt good!

Claire

I call this one Hotel Abs because I have used it a couple times solo parenting on the road, to #DTW while the kids are asleep 🤣

Fjola McCreary

Great session today as I'm feeling bit tired 😊

Tori

Did the cross training but missed the core

Ngina

Great core workout! The last exercise is HARD for me!

Carissa Carlson

Post 50 mile race. Personal best for that distance. Today was much needed. 30 min bike followed by core and stretching.

Jess Contreras

Awesome work out! Those fire hydrants really made me realize how much I need to work on my hips!

Ange

Did yoga as my x- train. Bummed I didn’t get a chance to do the core bc of my schedule

Adam Federer

Firehydrants 🔥🔥🔥 barely made the 15 sec 😂

Susanna

Fire hydrants were hard on my butt/side hip!

Rebecca

Robin Packer

50 min upper body strength training and core strengthening awesome !!! Fire hydrants are hard !!!

Mindy

Christine Tracey

Kellee

Jessica

Michelle

Mikey Hyatt

Killer for hip abductors and abs. Just what I need

Amber Boatright

Awesome core and glute strengthening after an easy run!

Alaina

Did this after a really tough pilates. Wow.

I think that is my favorite post run core workout!!

Just tough enough to get the blood pumping good!

Samantha

Lilli

This was just what I needed on this Monday. Watched a Billy Yang document while on the arc trainer and then knocked out the core exercises. Major W for the day.

Katy

Wow dead bug 🐛 got my brain working and fire hydrants are tough! Obviously what I need. 👍

Kate Crowley

I completed my bootcamp challenge I’m part of in my local community and finished with the core workouts!

Nicole S

I didn’t have lots of time so just did 25 minutes yoga (oh the joys of realising I’ve neglected my mobility for years) and the core workout.

Josie

Amy Velasquez

Freaking awesome indoor bike followed by this feeling strong thanks Sally!

Grace

Everyone- Choose from one of the following activities and when you're done, please do the core routine I've included here.

X-Train Activities:
-Pilates/Yoga
-Cycling
-Elliptical
-Swimming

Intensity- Easy to moderate

Duration: For all levels, please do not exceed 60 minutes and please do a minimum of 20 minutes.

Perform each exercise for 30 seconds then rest for 20 seconds.
You'll do this a total of 3x for EACH exercise and then move to the NEXT exercise (3x30 seconds)

Please modify any exercise as needed. If something feels too difficult and you start to lose form or find yourself struggling, then lessen the duration; also, if the exercise feels too easy, you can increase the duration.

If possible, do your exercises near a mirror and check your form; pay attention to how each exercise feels; which ones are simple; which ones are more of a challenge; and if at anytime you feel acute PAIN, please stop. Do your best with what you have to give today and know you'll be a little bit stronger after today's session.

Engage abs as you lean back and lift feet off floor.
Hug knees to your chest and then extend legs as you lean back and reach arms to sides.
Depending on ab strength, you can either keep legs bent as arms go out.

Ab Crunch & Extension

-Tall torso, seated, lean back & lift arms to knee height

-Breathe calmly as you engage your abs and hold in this position for 30 seconds.

AB Hold

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes & keeping hips stable. 
-Don’t arch your back 
- Return to starting position

-Do 15 seconds on EACH LEG

Donkey kick (bent)

You can do this in 3 different positions:
-from the knees & hands
-on forearms
-on hands

I like to encourage ppl to lift hips ever so slightly to make sure that lower back does NOT dip. Check in the mirror, engage those abs and breathe nice and steady.

Plank

- 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

Dead bug

-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.

-Perform for 15 seconds EACH leg

Fire Hydrant-Straight Leg

Core Workout #1

W3/D1- X-Train+ Core

Really focusing on HR. 41 minutes done 💪🏼

Mackenzie

Day 1 ✔️ 
60 minute run 13:18 pace 4.51 miles
92 degrees with 70% humidity
🔥🥵

Day one of my 55k training!! Excited for this journey!!

Amy Larson

W1/D1- Welcome to YOUR 1st Day Workout!

Laura

Easy road run - walk/run as I rehab the knee. Overall felt good!

Victoria

W1/D2- Easy Run

I can't keep running between efforts yet but I like getting reminders to do this type of session.

Slow sore start but smoothed out after about 10 minutes.

Noel

Great workout to take your dog with on a run. It was a bit more challenging than I thought.

Thais

W1/D3- Fartlek Fun

Just a walk today, maybe add in some yoga later. Great to keep a few different things.

W1/D4- X-Training Day

Run and mobility. Cooler and less humid today so it was easier to stay in zone 2. 60 minutes 4.4 miles 13:45 pace.

W1/D5- Aerobic Run +Mobility

105 minutes. 7.2 miles. Only first week but still hard to keep heart rate in zone 2. Really have to slow it down and walk more than I’m used to but love the programming!

7.5 miles on the trail, 1hr 30 minutes, 45 calories @30minutes and another 60 at an hour

W1/D6- Long Run

Jody

Nicole

W1/D7- Rest Day

Christine

Felt nice and loosened up before running!

W2/D1-Long WU & Easy 30

Just like the other person here, and before run cuz I may not do it after 🫠

W2/D2- Aerobic+ Strides+ Core

Ran this on Global running day!! 6.3 miles!

I actually did my aerobic run yesterday but sometimes I forget to swipe ‘complete’ in the app when I’m done!

Maura

W2/D3 Aerobic Run

Good workout today! Speed play plus strength!!

Workout went well. Ran 10K plus 10, 40 sec Fartlek.

W2/D4- Fartlek + Strength

Completed an ab circuit and some upper body exercise. I was tired 😅

W2/D5- X-Train or Complete Rest

Did an extremely hilly treadmill long run! Was sweating out martinis from the night before and was scared to leave the safety of my house with a bathroom 😂 ironically I opted for a much hard workout than intended! Crushed it

Alex

1 hour on the treadmill bc of thunder and the rest outside with the puppo. Towards the end I felt it but got 9 miles in anyway.

Hannah

10 mi long run
The last 15 min of the 2 hrs run where a bit tough. I could feel my upper body tired more than anything else.
Pre workout: 28g complex carbs + 24g of caffeine's go gel
At 1 hr mark, another 24g of go gel but not caffeinated.

W2/D6- Long Run

Forgot to log rest yesterday, did long run today and got in 26 odd km and 2.30hrs on feet.
Little bit longer than anticipated BUT I needed a blow out to see where I’m at. Felt tough but after hydration and some food I’m feeling ready for the new week.

Brittany

W2/D7- Hike+ Mobility OR Rest

Still not feeling well. Did 7.5 laps templo debod + 5 sprints and ran back. 8.25k

W3/D2-Aerobic + Strides

Great leg, knee, ankle, foot focused warm up.

Kristin

Does a 16 hour work shift and 22,000 steps count as a run? I’m counting it!

Emily

W3/D3- Single-Leg Exercises + Aerobic Run

75 minutes, 12x40seconds on the treadmill. Felt good! Able to keep my overall average HR aerobic!

Firecracker 10k for 4th of July.  1 hr 6 min felt very strong on the run today💪💥

Great run / speed workout feeling pretty good getting a lot time on feet.

Calvin

W3/D4- Fartlek Workout

Did the loop to hindley as not feeling well on the Monday before

Very warm today. Nice to do recovery pace today.

Did some posterior chain weights (deadlift, hamstring curls, hip thrust, abductors, calf’s) and 30 min on the arc trainer.

Tanya Kendall

W3/D5- Recovery Run+Mobility

Great combination but the legs were really done so walking lunges were hard with weights. Last rep without still felt difficult! Nutrition is not working out well, so good thing this is a regular practise! Listened to your podcast with Andy Glaze during the run. That was so good!

Daniela

Pamela Crooks

W3/D6- Long Run Day!

I did my long run/hike today up the mountain

Trip to the chiropractor...much needed 🥴

W3/D7- Rest and Recovery Day

Run went well. The pre run workout really helped activate the glutes!

Only had time for 45 min easy run on treadmill

W4/D1-Recovery Workout

50 mins 15 x 1min sprints at 12 speed on treadmill

Gabi

W4/D2- FARTLEK WORKOUT

Leandra

Had to switch days around, tomorrow’s run is going to hurt!

Warm up 10 mins stairs master overall great workout.upper body

W4/D3- Total Body Ultra Strength & Injury Prevention Day

Did 30 min on the rowing machine and had some excercises left from yesterday. So it was a bit of a mix.

W4/D4-X-Train or Rest

5x30 sec strides with my first straight 40 min of running keeping my HR in my aerobic zone. Felt great!

Mikaela

W4/D5- Aerobic Run + Strides

Melinda

Didn’t feel great today but grateful my body showed up and moved.

2hour trail run! Weather was perfect today.

W4/D6- Long Run

W4/D7- Rest Day

Rode my bike to and from Pilates class so that was my workout, really enjoyed the bike ride!

Ankles are bothering me so I did the bike today.

W5/D1- Cardio+ Mobility Routine

Pretty amazed that running after the hills felt stronger than the first 15 minutes!

Hard workout but great! Feeling strong.💪

That was great! I switched my days up this week, so I did this one on day one.

W5/D2- Hill Repeats +Core

Nice and easy today. Walked some of the hills.

30 minutes on treadmill during lunch break

Did 30 min elliptical instead of running. I have my son sick at home and I couldn’t go for a run.

W3/D1- X-Train+ Core

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