Balanced Movement Online

Welcome

Program Goals

Program Structure

Weekly Themes

"Tying it Together"

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We're here for you!

Let's begin!

Workout 1: Starting Down

Workout 1: Objectives

Workout 1: Gather Your Equipment

Workout 1: Workout Format

🎥 Livestream workout recordings

1. Mountain Climber Slides

2. Ninja drops

3. Plank on bench, shift and lift one leg

4. Forward bend, dowel on spine

5. Step back lunge cable row

6. Windshield wipers

7. Squat stand ankle spirals

8. Lateral hop hip circle hips

9. Wall ball sits

Repeat the circuit

Tying it together

Well done!

Let us help!

⏱Quick Version: Workout 1

Workout 2: Picking Up Free Speed

Workout 2: Gather Your Equipment

Workout 2: Workout Format

🎥 Livestream workout recordings

1. Plank on bench, shift and lift one leg

1. Double Leg Hop onto Step, soft, quiet landing

2. Ninja drops

3. Mountain Climber Slides

4. Forward bend, dowel on spine

5. Step back lunge cable row

6. Windshield wipers

7. Ladder Hops, Diagonal, 2 in, 1 out

8. Wall ball sits

9. Step Back Lunge to Stand, Tubing on Back Ankle

Repeat the circuit!

Tying it together

Well done!

Let us help!

⏱Quick Version: Workout 2

Workout 3: Opening Up the Stride

Workout 3: Gather Your Equipment

Workout 3: Workout Format

🎥 Livestream workout recordings

1. Heisman Lunge

2. Mountain climber quick alternating feet

3. Standing Hip Extension c Ankle Cable

4. Dumbbell Dead Lift

5. Obstacle hop: hurdle & cone

6. Lunge with Back Foot on Bosu

7. Wall Ball Squat, Shift to Single Leg

8. Step Back Lunge to Stand, Tubing on Back Ankle

9. Windshield wipers

Repeat the circuit

Tying it together

Well done!

Let us help!

⏱Quick Version: Workout 3

Workout 4: Controlling Your Stride

Workout 4: Gather Your Equipment

Workout 4: Workout Format

🎥 Livestream workout recordings

1. Heisman Lunge

2. Plank - Lifting Opposite Arm & Leg

3. Standing Hip Extension with Ankle Cable

4. Dumbbell Dead Lift

5. Ladder Hops, Diagonal, 2 in, 1 out

6. Lunge with Back Foot on Bench / Box

7. Wall Ball Squat, Shift to Single Leg

8. Step Back Lunge to Stand, Tubing on Back Ankle

9. Windshield wipers

Repeat the circuit

Tying it together

Well done!

Let us help!

⏱Quick Version: Workout 4

Workout 5: Friendship with Gravity

Workout 5: Gather Your Equipment

Workout 5: Workout Format

🎥 Livestream workout recordings

1. Heisman Lunge

2. TRX Push Up Alternating Legs

3. Standing Hip Extension with Ankle Cable

4. Dumbbell Dead Lift

5. Ninja Double Drops/ 2 Box drop landings

6. Lunge with Back Foot on Bench / Box

7. Single Leg Squat to Triple Extension Wall Push

8. Long Arm Squat with Band / Tubing, Single Leg with Toe Touch

9. Plank - Lifting Opposite Arm & Leg

Repeat the circuit

Tying it together

Well done!

Let us help!

🎥 Livestream workout recordings - Recovery version

⏱Quick Version: Workout 5

Workout 6: Downhill Foot Speed

Workout 6: Gather Your Equipment

Workout 6: Workout Format

🎥 Livestream workout recordings

1. Box Drop to Single Leg Landing

2. Plank with Quick Hand Taps

3. Step back lunge cable row

4. Ladder Hops, Diagonal, 2 in, 1 out

5. Mountain Climber Slides

6. Single Leg Squat to Triple Extension Wall Push

7. Quick Foot Taps on Step

8. Step Back Lunge to Stand, Tubing on Back Ankle

9. Long Arm Squat with Band / Tubing, Single Leg with Toe Touch

Repeat the circuit

Tying it together

Well done!

Let us help!

⏱Quick Version: Workout 6

Workout 7: Quick Feet Connecting to a Strong Core

Workout 7: Gather Your Equipment

Workout 7: Workout Format

1. Box Drop to Single Leg Landing

2. Plank on Plyo Box with Knee to Elbow

3. Squat to Single Leg Stance with an Overhead Dumbbell Press

4. Lateral Hop Across Bosu - inside leg focus

5. Alternating Single Leg Forward Bend with Long Arm Reach

6. Single Leg Squat to Triple Extension Wall Push

7. Quick Foot Taps on Step

8. Step Back Lunge to Stand, Tubing on Back Ankle

9. Long Arm Squat with Band / Tubing, Single Leg with Toe Touch

Repeat the circuit

Tying it together

Well done!

Let us help!

⏱Quick Version: Workout 7

Workout 8: Land, Lengthen and Recover

Workout 8: Gather Your Equipment

Workout 8: Workout Format

1. Box Drop to Single Leg Landing

2. Plank on Plyo Box with Knee to Elbow

3. Squat to Single Leg Stance with an Overhead Dumbbell Press

4. Lateral Hop Over Plyo Box / Step

5. Alternating Single Leg Forward Bend with Long Arm Reach

6. Wall Ball Squat, Shift to Single Leg

7. Quick Foot Taps on Step

8. Lunge, Back Foot on Box/Bench

9. Windshield wipers

Repeat the circuit

Tying it together

Well done!

Let us help!

⏱Quick Version: Workout 8