Name: Playbook - Sally McRae - W3/D3 Week 3- Day 3 Easy Cardio + Strength
Uploaded: 2022-12-15T19:50:25.559Z
Duration: 45 min
Description: W3/D3 Week 3- Day 3 Easy Cardio + Strength

Took a 30min hike/mini power walk around the neighborhood, then tackled the strength. Loved it! Hip flexors are feeling a little bit better than when I started the program. 🙌🏼 
#choosestrong #dtw

Julie

First run workout with my 4 year old 🤙 she crushed it!

Carp

Just love these workouts. Never too much to be overwhelming, always enough to challenge myself- on good days and less than good days. Thanks Sally!

Jolene

Chelsea

Dana

Good workout,  thanks Sally!  I need to do more pushups!

Valerie

Trev

Beautiful snowshoe before strength training!

Heather

Denise Eastman

Sally, I wasn’t able to complete the entire workout. I rode my bike on the trainer for 30 minutes. However, didn’t complete the lower body strengthening exercises.

Ngina

Great workout. Starting to feel stronger as I do these sessions consistently!

Steve

Great .. able o keep heart rate down...did a GNC training.. low heart rate session .

Tanja Whitworth

Fun indoor cycling and love assessing my strengths and weaknesses with the 3 rounds afterwards! Thanks so much, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Yo those straight-leg fire hydrants are hard!!

Meghan

Pushed too hard yesterday.
Driveway hoops + yard work + long dog walk. I’m tired.

Jon H

This felt perfect for me today, nice chill run, getting better at learning my MAF heart rate pace and how to keep it there. Spent extra time on hip circles which felt needed and great :)

Milissa

Jessica

Beautiful easy run followed by challenging strength!

Laura

Silvana

Abby Barber

Love it! Morning workout in the books!  Wish I had time to start each morning like this! Feel ready for … anything!  💪🏻 🏃🏻‍♀️

Michele

Mary Jane Acuna

Good workout. Did 30 min run, and strength exercises took me 30m total too. Now, ready for the day 💪🌅

Kyrian

It was great overall! 
Sometimes I am a little confused by the reps in the notes that don’t match up to the reps indicated in bold.  Thank you!

Suzanne

I appreciate the strength and mobility mixture. It is just what I need.

Erin

Justin

Shawn

Grace

love working the stability muscles. I would never do it without this inspiration!

I felt kinda bored with slow running but I really know I needed it!  I usually over train so it’s a great lesson in patienfe

Shelly

I truly appreciate this whole recovery week. Felt strong during cardio and strength. Feeling especially strong during mobility 💪🏼

Grace Fa’avesi

Feeling totally awesome-sauce!!! 30 min run and the strength training!! 👊🏼💪🏼

Ramona Serrano

Skipped cardio today…foot pad still sore. Resting for good long run Sat. Added a foam roll session

Megg

Feels so good to get this movement in after a run!

Maria

Went for a nice hike and appreciated the body weight exercises

Valentina Pauna

Abigail

Kim Stark

Maika

Caitlin

Switching says, need to rest knee so doing todays workout tomorrow. Side leg lifts are surprisingly super hard, was having trouble w hip circles going backward, think I sort of got it by 3rd set

Christina

I’m really enjoying this recovery week- I didn’t know I needed it, but it’s been so good for me!

It should have been a fun easy cardio run, I just couldn’t keep my heart rate down despite coming down to sea level. Ugh. Love the post-cardio workout!

Alison Rockwell

3 miles this morning 2 miles after work then the circuit. I’m getting stronger.

Tammy Stricklin

Good lower body workout after a bit of running 👍😊💛

Derrick

Wanted a little more for the strength exercises

Leah

Andrea

Nicole Casbarro

Today’s cardio session is shorter in duration and the reps are lessened in the strength circuit.

You have the option of running, cycling, elliptical, or hiking before doing the strength circuit. The cardio segment is short so please discipline yourself to stick to the duration even if you feel great. 

Everyone: Choose 30 minutes of the following cardio:

1. Aerobic running
2. Hiking
3. Indoor/Outdoor cycling 
4. Elliptical 

When finished, complete the strength circuit.

Flow through each exercise with even energy. Take extra rest when needed.

- 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 10 on EACH LEG

Donkey kick (bent)

-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 8 is reps 4 reps each leg.

Fire Hydrant-Straight Leg

- Lay on the floor with your heels resting on elevated surface.
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

15 reps

Glute Bridge

-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 16 reps, then that means forward for 8 reps and backward for 8 reps. You’ll then switch legs and do 16 more. After 16 on each side, you will have completed one set.
-engage core and don’t let low back sag.
-Keep hips strong and resist urge to move torso around or out as you draw your circles.

Hip Circles

Plank

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

-Drive knee toward opposite elbow.
-16 reps per set (8 on each side)
-Engage core, exhale as you twist
-You can do this on forearms too if you’d rather not be in straight arm position.

Incline Plank + Knee Drive

You can lean on a bench, perform on the ground, or advance them with a decline push up. 

2 sets of 10
Rest 20-30 secs between sets.
Then move to next exercise.

Push Ups

Core & Lower Body Circuit

W3/D3 Week 3- Day 3 Easy Cardio + Strength

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

Sophia

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!

Grateful to have this Programm to make it through my post race blues! This is fantastic to just build strength and endurance again!

Petra

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!

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💪

Great Day 2!!! Fartkeks make the time FLY BY!

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 routine! Feels great and can’t wait to come back and get stronger

Just what I needed after running 10 trail miles yesterday!

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

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

Could not figure out a heart rate under 140. The best i could do was speed walk a 14 min mile. Jogging at that pace, my heart rate would jump to 150s. 

Great exercises. Wish I could scroll through rather than the back and forth.

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

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

James

45 min cycling class at the rec center :)

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

Well... kicked my goal in the arse! 8miles 1000 vert 90 min. The program is definitely working 🎉

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

W1/D6 Week 1: Day 6: LONG RUN

The exercises are great. Wish I didn't have to search through one long video to know what they were. The exercises aren't even listed in the notes.

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

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

I'm having a hard time figuring out my aerobic heart rate. Under 140 just doesn't happen unless I'm walking, and then it goes in the 120's🤷‍♀️

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

W2/D1 Week 2- Day 1- Aerobic Run + Strides+ Core

Feeling the love and encouragement. Philosophy of listening to your body is so so good.

Natalie

How are people born so positive! I wish my brain was like that! Grateful i came across this soul to teach me some things.

W2/D1 Welcome to Week 2! This is YOUR Coach’s Pep Talk!

Sally coming with the work in week 2!!! Loved it!!

Didn’t feel like it…but after I warmed up I found my energy! Ended up doing all 5 rounds and gave my best effort- the burpees got my heart rate up the most!

W2/D2 Week 2- Day 2- Run Intervals + Strength Intervals

Please make videos of each exercise rather than the only option being to watch 1 long video over and over

Better than last week, but still definitely tough.

Love this mobility. Hip is my weakness right now so this is great for me.

W2/D3 Week 2- Day 3- Recovery + Mobility

Traveling for work and still made it happen! Do the work!

Run felt great, did treadmill for 5.69 miles at Avg HR 125. Loving the short strength sessions afterward. I feel like this has been the missing component. Structure and follow through 🙏🏼😁🥵

Had to mix up the week so I included a sauna and mobility. Then, instead of the aerobic run, did a low impact Peloton ride, then strength. Feeling pretty good! Sore but no pain. Excited for my long trail run tomorrow! Let’s gooo!!!
#choosestrong 💛

W2/D4 Week 2- Day 4 -Aerobic Run + Quick Strength

That was fun!! Did this on the trails here amongst pinecones, roots, rocks and swamplike parts😁 70 mins total! Fartlek is really perfect for trails👌 I wonder how the legs will feel tomorrow when it's long run-time🤣

Jennie

A little nervous for the long run tomorrow. But today felt good. #DTW

Fun workout! Especially on a gentle long incline rec path

W2/D5 Week 2- Day 5 -Fartlek Workout

2hrs on mostly trails (some overflooded and with fallen trees on😅). Felt surprisingly good to do the strength exercises after! Loving the program so far!🤎

Not as long as I would like, but still got in a solid 6 miles. Done is better than Perfect!!

Monica

W2/D6 Week 2- Day 6- Long Run + 2 Strength Exercises

Enjoying a nice recovery day with a sauna, stretch/mobility sesh. My hips and legs are very grateful! 💛

Not really a rest day but I didn’t run… 🤷🏼‍♀️😂 1000 rep workout done

Elizabeth Rosario

I woke up feeling like a train wreck. Everything ached. A hot bath, a soy matcha latte, and a date with the massage gun has me feeling ready to tackle tomorrow’s workout.

Christa

W2/D7 Week 2- Day 7- Recovery Day

Thank you so much for this! I need to be reminded that strength is built in the rest :). PS - Love Red Rock! Grew up in Tehachapi, CA and love that area.

Katelynn

W3/D1 Week 3- Coach's Pep Talk

Balance is improving. Pre-workout and 60 min easy Peloton ride made a for a great easy but productive morning. Added in some high reps/low weight upper body while on the bike. Loving this program! 
#choosestrong #dtw 💛

W3/D1 Week 3- Day 1- Beginning of Recovery Week

Feels good to be back!!! Took a couple extra rest days while I traveled for work. Easy 60 Minutes Avg HR 134.

Great dynamic warm up, then a 45-min easy trail run. Gorgeous weather. Felt good to get out. 
#choosestrong #dtw

W3/D2 Week 3-Day 2- Dynamic Warm-Up +Aerobic Run

This was fun. Love the strides workout. Chose to do a 40 min aerobic run, then 6 x 20 strides. Legs felt strong today. LOTS of wind and wrapped up just as it was starting to rain. 🙌🏼
#choosestrong #dtw 💛

I love strides. I am wondering, though, am I supposed to walk or keep jogging while I recover from each stride? And also, just a UX thing, but it's really clunky to go back and forth between the work out page and the explanation of the workout (because I always forget how long in supposed to run and how many strides).

Did a bit shorter run due to migraine but did some work…

Cassandra Swickert

W3/D4 Week 3- Day 4- Aerobic Run + Strides

What a nice, easy day. Sauna, Pre-Workout, Mobility & Stretch. Can’t wait for my long run on the trails in the morning! 
#choosestrong #dtw 💛

Laurie

W3/D5 Week 3-Day 5- X-Train

What a great long run this morning! Felt strong, steady, low heart rate, everything clicked. Accomplished 8 miles in 1:38. So happy with outcome. Loving this training!! 
#choosestrong #dtw 💛

13.11 miles in 2:20. Felt really good!! 3 clif blocks and one fruit leather plus 2 Salomon hydration bottles.

Landra

Loved getting out there this morning. My first 4am by myself in the mountains. I was a bit tired, but played with nutrition -- trying avocado with salt, a banana, maltodextrina and cane sugar, and salt pills. Also Powerade and water. I think I needed a bit more pre-run.

W3/D6 Week 3- Day 6- Long Run

Appreciated the rest after yesterday’s long run.

Kayla

Great day. Did have to run with the running club, but did it slow and then some hip mobility tonight. Ready to hit week 4 hard!

Roslyn

W3/D7 Week 3- Day 7- X-Train/Complete Rest

Here we go! Thank you for the reminder that I need to be evaluating myself every day and giving myself grace:)

W4/D1 Week 4 Coach’s Pep Talk

What a day! Feeling good, loved time out in the mountains.

What a workout!  I could tell I am stronger than before, Thanks Sally for the guidance!

W4/D1 Week 4- Day-1- Fartlek + Total Body Strength

I like the mobility part especially after a run it helps me not to be so stiff.

Terri Bratton

Ran with my toddler in the jogging stroller while he looked for dinosaurs in the neighborhood 😂

Feeling tired this week but got it done💪🏼💪🏼

W4/D2 Week 4- Day 2- Aerobic Run+Mobility routine

Hot legs 🔥 😅 I'm warmed up  now. I'm off for my short run! We got this, everyone 😀 💪

W3/D3 Week 3- Day 3 Easy Cardio + Strength

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