Course Description

Balanced Movement

www.balanced-movement.com

Course curriculum

  • 1

    Welcome to Running Strength & Skills VI!

    • Welcome

    • Program Goals

    • Program Structure

    • Weekly Themes

    • "Tying it Together"

    • Orientation: tips for navigation

    • Orientation: more tips for navigation

    • We're here for you!

    • Let's begin!

  • 2

    Week 1: Starting Downhill

    • Week 1: Starting Downhill

    • Week 1: Workout Objectives

    • Week 1: Gather Your Equipment

    • Week 1: Workout Format

    • 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!

  • 3

    ⏱Quick Version: Week 1

    • ⏱Quick Version: Week 1

  • 4

    Week 2: Picking Up Free Speed

    • Week 2: Picking Up Free Speed

    • Week 2: Gather Your Equipment

    • Week 2: Workout Format

    • 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!

  • 5

    ⏱Quick Version: Week 2

    • ⏱Quick Version: Week 2

  • 6

    Week 3: Opening Up the Stride

    • Week 3: Opening Up the Stride

    • Week 3: Gather Your Equipment

    • Week 3: Workout Format

    • 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!

  • 7

    ⏱Quick Version: Week 3

    • ⏱Quick Version: Week 3

  • 8

    Week 4: Controlling Your Stride

    • Week 4: Controlling Your Stride

    • Week 4: Gather Your Equipment

    • Week 4: Workout Format

    • 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!

  • 9

    ⏱Quick Version: Week 4

    • ⏱Quick Version: Week 4

  • 10

    Week 5: Friendship with Gravity

    • Week 5: Friendship with Gravity

    • Week 5: Gather Your Equipment

    • Week 5: Workout Format

    • 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!

  • 11

    ⏱Quick Version: Week 5

    • ⏱Quick Version: Week 5

  • 12

    Week 6: Downhill Foot Speed

    • Week 6: Downhill Foot Speed

    • Week 6: Gather Your Equipment

    • Week 6: Workout Format

    • 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!

  • 13

    ⏱Quick Version: Week 6

    • ⏱Quick Version: Week 6

  • 14

    Week 7: Quick Feet Connecting to a Strong Core

    • Week 7: Quick Feet Connecting to a Strong Core

    • Week 7: Gather Your Equipment

    • Week 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!

  • 15

    ⏱Quick Version: Week 7

    • ⏱Quick Version: Week 7

  • 16

    Week 8: Land, Lengthen and Recover

    • Week 8: Land, Lengthen and Recover

    • Week 8: Gather Your Equipment

    • Week 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 Across Bosu - inside leg focus

    • 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. Assisted Pull Up - Lift From Hips

    • 9. Windshield wipers

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 17

    ⏱Quick Version: Week 8

    • ⏱Quick Version: Week 8

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