Course Description

Get ready to run your next trail running race injury-free, smarter, stronger, faster than ever!
 🏃‍♀️🏃‍♂️ 🏃‍♀️🏃‍♂️

This program includes 9 weeks of easy-to-follow, time-efficient, targeted online workouts and drills to compliment your trail running prowess!


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

Our goal is to make it a no-brainer. We've developed focused, goal-oriented, complimentary strength and stability routines to prepare you to run your fastest, strongest marathon or half marathon yet -- injury-free! 

Each workout takes ~30-45 minutes, but we also include a "quick version" (12-15 mins) of each routine, so you can fit it in, no matter what.  

Our specific weekly workout themes truly help support your running strength and form

Each of the weekly routines has a clear, biomechanically-sound rationale for how the moves support your *actual running!* No more wasting time with exercises that don't translate to your primary goal: running strong & injury-free on trails! 

Our goal is to help you stay, injury-free, balanced, and stronger than ever as you build up to your next trail event. 


Overview of workout themes:

Basic Strength for Trail Running

Stability on One Leg

Climbing The Hills

Descending Uneven Terrain

Following the Line

Smooth Cornering and Changing Directions

Trail Cadence

Agility on Slick and Rough Terrain

Race Prep: Putting It All Together

Balanced Movement

www.balanced-movement.com

Course curriculum

  • 1

    Welcome to RSS V: Trail Running

    • 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

    Workout 1: Basic Strength for Trail Running

    • Workout 1: Basic Strength for Trail Running

    • Workout 1: Workout Objectives

    • Workout 1: Gather Your Equipment

    • Workout 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

    Quick Version: Week 1

    • ⏱Quick Version: Workout 1

  • 4

    Week 2: Single Leg Stability

    • Workout 2: Single Leg Stability

    • Workout 2: Gather Your Equipment

    • Workout 2: Workout Format

    • 1. Single Leg Squat with Lateral Slide

    • 2: Windshield Wiper Legs

    • 3. Down Dog Push Up

    • 4. Single Leg Cone Touch, Hop Alternating Sides

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

    • 5. V Sit Back, Pulling From Feet

    • 6. Marching Bridge

    • 7: Double Leg Jump Onto Step, Soft Single Leg Landing

    • 8. Forward Bend on One Leg

    • 9. Plank to Star

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 5

    Quick Version: Week 2

    • ⏱Quick Version: Workout 2

  • 6

    Workout 3: Climbing The Hills

    • Workout 3: Climbing The Hills

    • Workout 3: Gather Your Equipment

    • Workout 3: Workout Format

    • 1. Step Ups

    • 2. Quadruped Torso Rotations

    • 3. Single Arm Tubing Row with Step Forward

    • 4. Jumping Lunges

    • 5. Bicycle Leg Runner's Crunch

    • 6. Dumbbell Chest Press on ball

    • 7. Single Leg Squats

    • 8. Marching Bridge

    • 9. Ski Jumper on Floor: W to Y

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 7

    ⏱Quick Version: Workout 3

    • Quick Version:Workout 3

  • 8

    Workout 4: Descending Uneven Terrain

    • Workout 4: Descending Uneven Terrain

    • Workout 4: Gather Your Equipment

    • Workout 4: Workout Format

    • 1. Single Leg Hops in Three Planes

    • 2. Alternating Leg Mountain Climber Plank with Plyo Box

    • 3. Down Dog Push Up

    • 4. Single Leg Squats

    • 5: Plank with Hand Taps

    • 6. Single Leg Squat with Lateral Slide

    • 7. Quick Foot Taps on Step

    • 8. Ski Jumper on Floor: Arms by Side, Palms Down

    • 9. Single Arm Tubing Row with Step Forward

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 9

    ⏱Quick Version: Week 4

    • ⏱Quick Version: Workout 4

  • 10

    Workout 5: Following the Line of the Trail

    • Workout 5: Following the Line of the Trail

    • Workout 5: Gather Your Equipment

    • Workout 5: Workout Format

    • 1. Forward Bend Windmill, Touch Knee

    • 2: Plank with Hand Taps

    • 3. Stork Stance with Opposite Arm Dumbbell Row

    • 4. Walking with Weight Overhead

    • 5. Step Back Lunge to Single Arm Row

    • 6. Ski Jumper on Floor: Arms by Side, Palms Down

    • 7. Lateral Walk with Ankle Tubing or Bands

    • 8. Pike with Feet on Ball

    • 9. Plank to Star

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 11

    ⏱Quick Version: Workout 5

    • ⏱Quick Version: Workout 5:

  • 12

    Workout 6: Smooth Cornering and Changing Directions

    • Workout 6: Smooth Cornering and Changing Directions

    • Workout 6: Gather Your Equipment

    • Workout 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: Workout 6