Get ready for Running of the Bulls 8k! 🏃‍♀️🏃‍♂️


We get it. You know you "should" do strength & core work to support your running -- but where does the time go? ⏱ 

Our goal is to make it a no-brainer. Follow along with our time-efficient, high quality, online workouts. You'll get 8 weeks of focused, goal-oriented, complimentary strength and stability routines to prepare you to run your best 8k yet -- injury-free! 

Specific themes that truly help support your running strength and form. Each of the 8 weekly workouts will have a clear, biomechanically-sound goal for how the moves support your running. No more wasting time with exercises that don't translate to your primary goal: running strong & injury-free!

Time-Efficient. Though we recommend you do these workouts 2-3 times a week, we actually help you make that a reality.  The full workout will take 35-45 minutes, but each week also includes a "quick version" (12-15 minutes) for days or weeks where your time is crunched. No excuses!

Minimal Equipment. To maximize ease of use, these workouts are designed with minimal equipment needs. However, there are still some basic things you'll want to have on hand: Tubing with handles; Step; Dumbbells / Medicine Ball or some hand holdable weight; Slick surface you can slide on.


Overview of weekly themes:

WEEK 1: Basic Running Strength
WEEK 2: Single Leg Stability 
WEEK 3: Activating The Running Core 
WEEK 4: Rotation and Counter-Rotation 
WEEK 5: Landing Dynamics 
WEEK 6: Push Off with Power 
WEEK 7: Leg Speed for Cadence 
WEEK 8: Recovery and Race Preparation


Balanced Movement

www.balanced-movement.com

Course curriculum

  • 1

    Orientation

    • Welcome

    • Program Goals

    • Program Structure

    • Weekly Themes

    • Tips for navigation

    • More tips for navigation

    • We're here for you!

    • Let's begin!

  • 2

    Week 1: Basic Running Strength

    • Welcome to Week 1!

    • 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. Tubing / Cable Rotation Pull High to Mid

    • 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

    Week 1: Quick Version

    • Week 1: Quick Version

  • 4

    Week 2: Single Leg Stability

    • Welcome to Week 2!

    • Week 2: Workout Objectives

    • Week 2: Gather Your Equipment

    • Week 2: 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!

  • 5

    Week 2: Quick Version

    • Week 2: Quick Version

  • 6

    Week 3: Activating the Running Core

    • Welcome to Week 3!

    • 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 Single Leg Stance with Overhead DB Press

    • 8. Windshield Wiper legs

    • 9. Walking with Weight Overhead

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 7

    Week 3: Quick Version

    • Week 3: Quick Version

  • 8

    Week 4: Rotation and Counter Rotation

    • Welcome to Week 4!

    • Week 4: Workout Objectives

    • Week 4: Gather Your Equipment

    • Week 4: Workout Format

    • 1. Single Leg Stance, Quick Lateral, Forward and Back Cross Tubing Kicks

    • 2. Windshield Wiper legs

    • 3. Heisman Lunge Holding Weight

    • 4. Plank with Dumbbell Row

    • 5. Single Leg Forward Bend (Dipping Bird) Cone Touch

    • 6. Single Arm DB Press on Ball with Rotation

    • 7. Lateral Hops

    • 8. Side Plank Touch Top Leg Forward and Back

    • 9. V Sit with Med Ball

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 9

    Week 4: Quick Version

    • Week 4: Quick Version

  • 10

    Week 5: Landing Dynamics

    • Welcome to Week 5!

    • Week 5: Workout Objectives

    • Week 5: Gather Your Equipment

    • Week 5: Workout Format

    • 1. Single Leg Hops in Three Planes

    • 2. Squat with Dumbbell Curl

    • 3. Plank with Hand Taps

    • 4. Step Back Lunge with Opposite Arm Row

    • 5. Med Ball Toss and Catch Sit Up

    • 6. Double Leg Jump In Place

    • 7. Lateral Walk with Ankle Tubing or Band

    • 8. Quick Lateral Leg Switch over Plyo Box

    • 9. Bench / Wall Plyo Push Up

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 11

    Week 5: Quick Version

    • Week 5: Quick Version

  • 12

    Week 6: Push Off with Power

    • Welcome to Week 6!

    • Week 6: Workout Objectives

    • Week 6:: Gather Your Equipment

    • Week 6:: 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!

  • 13

    Week 6: Quick Version

    • Week 6: Quick Version

  • 14

    Week 7: Speed - Cadence and Stride Length

    • Welcome to Week 7!

    • Week 7: Workout Objectives

    • Week 7: Gather Your Equipment

    • Week 7: Workout Format

    • 1. Running Bridge with Quick Foot Taps

    • 2. Mountain Climber Slides

    • 3. Alternating Foot Taps on Step

    • 4. Plank with Hand Taps

    • 5. Slide Board Lunge

    • 6. Flutter Kicks

    • 7. Step Back Lunge with Opposite Arm Row

    • 8. Quick Butt Kicks with Leg Moving Back

    • 9. Bench / Wall Plyo Push Up

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 15

    Week 7: Quick Version

    • Week 7: Quick Version

  • 16

    Week 8: Recovery and Race Preparation

    • Welcome to Week 8!

    • Week 8: Workout Objectives

    • Week 8: Gather Your Equipment

    • Week 8: 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!

  • 17

    Week 8: Quick Version

    • Week 8: Quick Version

  • 18

    Post-Participation Survey

    • Post-Participation Survey

  • 19

    Crush it

    • Crush it