Course Description

Balanced Movement

www.balanced-movement.com

Course curriculum

  • 1

    Welcome to RSS IV: Marathon Season

    • Welcome

    • Program Goals

    • Program Structure

    • Weekly Themes

    • "Tying it Together"

    • Tips for navigation

    • More tips for navigation

    • We're here for you!

    • Let's begin!

  • 2

    Week 1: Basic Run Strength and Mobility

    • Week 1: Basic Run Strength and Mobility

    • Week 1: Workout Objectives

    • Week 1: Gather Your Equipment

    • Week 1: Workout Format

    • 1. Single Leg Squat with Lateral Slide

    • 2. Reverse Curl Sit Up

    • 3. Down Dog Push Up

    • 4. Single Leg Squat Cone Touch

    • 5. V Sit with Med Ball

    • 6. Step Back Lunge to Single Arm Row

    • 7. Double Leg Jump In Place

    • 8. Marching Bridge

    • 9. Plank to Star

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 3

    Quick Version: Week 1

    • ⏱Quick Version: Week 1

  • 4

    Week 2: Basic Run Strength and Mobility

    • Week 2: Basic Run Strength and Mobility

    • Week 2: Workout Objectives

    • Week 2: Gather Your Equipment

    • Week 2: Workout Format

    • 1. Single Leg Squat with Lateral Slide

    • 2. Reverse Curl Sit Up

    • 3. Down Dog Push Up

    • 4. Single Leg Cone Touch, Hop Alternating Sides

    • 5. V Sit Back, Pulling From Feet

    • 6. Step Back Lunge to Single Arm Row

    • 7. Double Leg Jump In Place

    • 8. Marching Bridge

    • 9. Plank to Star

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 5

    Quick Version: Week 2

    • ⏱Quick Version: Week 2

  • 6

    Week 3: Basic Run Strength and Mobility

    • Week 3: Basic Run Strength & Mobility

    • Week 3: Workout Objectives

    • Week 3: Gather Your Equipment

    • Week 3: Workout Format

    • 1. Plank with Hand Taps

    • 2. Marching Bridge

    • 3. Kneeling Ball Roll Outs

    • 4. Single Leg Squat Cone Touch

    • 5. Overhead Tubing / Cable Pull

    • 6. Side Plank with Top Leg Lifted

    • 7. Squat to Overhead Dumbbell Press

    • 8. Windshield Wiper legs

    • 9. Slow Walking with Weight Overhead

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 7

    ⏱Quick Version: Week 3

    • Quick Version: Week 3

  • 8

    Week 4: Basic Run Strength and Mobility

    • Week 4: Basic Run Strength and Mobility

    • Week 4: Workout Objectives

    • Week 4: Gather Your Equipment

    • Week 4: Workout Format

    • 1. Mountain Climber Slides

    • 2. Marching Bridge

    • 3. Kneeling Ball Roll Outs

    • 4. Single Leg Squat Cone Touch

    • 5. TRX YTW Row

    • 6. Squat to Single Leg Stance with Overhead DB Press

    • 7. Side Plank, Feet on Bosu

    • 8. Windshield Wiper legs

    • 9. Slow Walking with Weight Overhead

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 9

    ⏱Quick Version: Week 4

    • ⏱Quick Version: Week 4

  • 10

    Week 5: Single Leg Stability and Rotational Control

    • Week 5: Single Leg Stability and Rotational Control

    • Week 5: Workout Objectives

    • Week 5: Gather Your Equipment

    • Week 5: Workout Format

    • 1. Forward Bend on One Leg

    • 2. Double Leg Hop to Single Leg Land

    • 3. Plank on Forearms, Alternate Arm and Leg Lifts

    • 4. Single Leg Bridge

    • 5. Supine Flutter Kicks

    • 6. Tubing Rotation Pulldown in Single Leg Stance

    • 7. Side Lunge to High Stand

    • 8. Reverse Curl Sit Up

    • 9. Four Way Hip with Tubing

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 11

    ⏱Quick Version: Week 5

    • ⏱Quick Version: Week 5:

  • 12

    Week 6: Single Leg Stability and Rotational Control

    • Week 6: Single Leg Stability and Rotational Control

    • Week 6: Workout Objectives

    • Week 6: Gather Your Equipment

    • Week 6: Workout Format

    • 1. Alternating Single Leg Forward Bend with Long Arm Reach

    • 2. Plank on Forearms, Alternate Arm and Leg Lifts

    • 3. Single Leg Stance on Rocker Board

    • 4. Side Plank Touch Top Leg Forward and Back

    • 7. Side Lunge to High Stand, holding 15# ball

    • 8. Windshield Wiper Legs with Arm Reach

    • 9. Forward Walk with Ankle Tubing

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 13

    ⏱Quick Version: Week 6

    • ⏱Quick Version: Week 6

  • 14

    Week 7: Single Leg Stability and Rotational Control - Connecting the Whole Body

    • Week 7: Single Leg Stability and Rotational Control

    • Week 7: Workout Objectives

    • Week 7: Gather Your Equipment

    • Week 7: Workout Format

    • 1. Forward Bend Turning Pelvis (Half Moon)

    • 2. Plank on Forearms, Alternate Arm and Leg Lifts

    • 3. Hop Off Step to Single Leg Landing, alternating

    • 4. Step Back Lunge to Single Arm Row

    • 5. Side Plank Touch Top Leg Forward and Back

    • 6. Alternating Leg Bridge, Connect to Shoulder

    • 7. Heisman Lunge holding Med Ball

    • 8. Windshield Wiper Legs with Arm Reach

    • 9. Forward Walk with Ankle Tubing

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 15

    ⏱Quick Version: Week 7

    • ⏱Quick Version: Week 7

  • 16

    Power 1

    • Power 1

    • Power 1: Workout Objectives

    • Power 1: Gather Your Equipment

    • Power 1: Workout Format

    • 1. Running Man with Back Leg Spring

    • 2. Bench / Wall Plyo Push Up

    • 3. Lateral Hops

    • 4. V Sit Rotation with Med Ball

    • 5. Hopping Bridge Alternating Legs

    • 6. Lunge Spring onto Step or Plyo Box

    • 7. Slide Board Quick Lateral Lunges

    • 8. Side Plank Touch Top Leg Forward and Back

    • 9. Jumping Lunges

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 17

    ⏱Quick Version: Power 1

    • ⏱Quick Version: Power 1

  • 18

    Week 9: Landing Dynamics 2- Landing Softly

    • Landing Softly

    • Landing Dynamics 2: Workout Objectives

    • Landing Dynamics 2: Gather Your Equipment

    • Landing Dynamics 2: Workout Format

    • 1. Step Jump, Squat Landing

    • 2. Lateral Slide Squat - Up&Out, Down&In

    • 3. Plank Lifting From One Knee, Alternating

    • 4. Leg Off Step, Small Circle Hip Extension

    • 5. Walking with Weight Overhead

    • 6. Bridge, Rotating Pelvis Around Central Axis

    • 7. Wall Plyo Push Off

    • 8. Quick Drop Squat with Bar, Slow Return

    • 9. Leg Lift Wide "8's"

    • Repeat the circuit

    • "Tying it Together"

    • Well done!

    • Let us help!

  • 19

    ⏱Quick Version: Week 9

    • ⏱Quick Version: Week 9

  • 20

    Week 10: Landing Dynamics - Bringing the Feet Under You to Land Softly

    • Landing Dynamics 2: Bringing the Feet Under You to Land Softly

    • Landing Dynamics 2: Bringing the Feet Under You to Land Softly: Workout Objectives

    • Landing Dynamics 2: Bringing the Feet Under You to Land Softly - Gather Your Equipment

    • Landing Dynamics 2: Bringing the Feet Under You to Land Softly - Workout Format

    • 1. Step Jump, Squat Landing

    • 2. Lateral Slide Squat - Up&Out, Down&In

    • 3. Plank Lifting From One Knee, Alternating

    • 4. Leg Off Step, Small Circle Hip Extension

    • 5. Walking with Weight Overhead

    • 6. Marching Bridge Circling Feet

    • 7. Wall Plyo Push Off

    • 8. Quick Drop Squat with Bar, Slow Return

    • 9. Leg Lift Wide "8's"

    • Repeat the circuit

    • "Tying it Together"

    • Well done!

    • Let us help!

  • 21

    ⏱Quick Version: Week 10

    • ⏱Quick Version: Week 10

  • 22

    Week 11: Single Leg Stability and Rotational Control

    • Single Leg Stability and Rotational Control

    • Week 11: Workout Objectives

    • Week 11: Gather Your Equipment

    • Week 11: Workout Format

    • 1. Med Ball Toss and Catch Sit Up

    • 2. Step and Balance on Rocker Board

    • 3. Heisman Lunge with Med Ball

    • 4. Cable Rotational Pull on Single Leg

    • 5. DB Curl on Single Leg with Small Squat

    • 6. Plank with Hand Taps

    • 7. Single Leg Forward Bend Rotating Body / Windmills

    • 8. Kneeling Ball Roll Outs

    • 9. Single Leg Stance Ankle Tubing, Quick Front Cross, turning 180

    • Repeat the circuit

    • "Tying it Together"

    • Well done!

    • Let us help!

  • 23

    ⏱Quick Version: Week 11

    • ⏱Quick Version: Week 11

  • 24

    Recovery and Refinement 2: Motion is Lotion

    • Recovery and Refinement 2: Motion is Lotion

    • R & R 2: Workout Objectives

    • R & R 2: Gather Your Equipment

    • R & R 2: Workout Format

    • 1. Flutter Kicks

    • 2. Quick Foot Taps on Step

    • 3. Bicycle Leg Runner's Crunch

    • 4. Supine Crossover Stretch, Alternating Sides

    • 5. Quick Lateral Leg Switch over Plyo Box

    • 6. Mountain Climber Slides - quick turnover

    • 7. Forearm Plank with Quick Foot Taps

    • 8. Marching Bridge

    • 9. Butt Kick with Thigh Moving Backward

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 25

    ⏱Quick Version: Recovery and Refinement 2

    • ⏱Quick Version: Recovery and Refinement 2

  • 26

    ⏱Quick Version: Recovery and Refinement 1

    • ⏱Quick Version: Recovery and Refinement 1

  • 27

    Recovery and Refinement 1: Quick Feet and Limber Legs

    • Recovery and Refinement 1: Quick Feet and Limber Legs

    • R & R 1: Workout Objectives

    • R & R 1: Gather Your Equipment

    • R & R 1: Workout Format

    • 1. Four Way Hip with Tubing on Ankle

    • 2. Mountain Climber Plank Switching Feet

    • 3. Lateral Hops and Circle Hip

    • 4. Plank Quick Hand Lifts / Taps

    • 5. Quick Foot Taps on Step

    • 6. Butt Kicks with Thigh Moving Backward

    • 7. Squat on Inverted Bosu

    • 8. Running Man with Back Leg Spring

    • 9. Med Ball Toss and Catch Sit Up

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 28

    Recovery and Race Preparation

    • Recovery and Race Preparation

    • Recovery & Race Prep: Workout Objectives

    • Recovery & Race Prep: Gather Your Equipment

    • Recovery & Race Prep: Workout Format

    • 1. Lateral Walk with Ankle Tubing

    • 2. Supine on Roller Foot Lifts

    • 3. Butt Kick with Thigh Moving Backwards

    • 4. Marching Bridge

    • 5. Forward Bend Dynamic Walk

    • 6. Prone Alternating Opposite Leg and Arm Lifts

    • 7. Dynamic Hamstring Stretch Walk

    • 8. Plank to Star

    • 9. Down Dog Push Up

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 29

    ⏱Quick Version: Recovery and Race Preparation

    • ⏱Quick Version: Recovery and Race Preparation