Course Description

Balanced Movement

www.balanced-movement.com

Course curriculum

  • 1

    Welcome to Running Strength & Skills VII!

    • Welcome

  • 2

    Workout 6: Basic Running Strength and Mobility

    • Workout 6: Basic Running Strength and Mobility

    • Workout 6: Gather Your Equipment

    • Workout 6: Workout Format

    • 1. Squat on Bosu

    • 2. Supine Pike Ball Pass

    • 3. Foward / Back Lunge with Single Leg Stance

    • 4. TRX Squat Row

    • 5. Rotation Cable Pulldown in Single Leg Stance

    • 6. Squat DB Overhead Press

    • 7. Lateral Hops Over Step / Box

    • 8. Plank to Side Plank, stacking feet

    • 9. Single Leg Stance, Quick Forward and Back Ankle Tubing Kicks

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 3

    ⏱Quick Version: Workout 6

    • ⏱Quick Version: Workout 6

  • 4

    Workout 7: The Challenge of One

    • Workout 7: The Challenge of One

    • Workout 7: Gather Your Equipment

    • Workout 7: Workout Format

    • 1. Squat on Bosu

    • 2. Kneeling Ball Roll Outs

    • 3. TRX Step Back Lunge

    • 4. Rotation Cable Pulldown in Single Leg Stance

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

    • 6. Single Leg Squat Cone Touch

    • 7. Plank on Plyo Box with Knee to Elbow

    • 8. Step and Balance on Rocker Board

    • 9. Windshield Wiper legs

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

    • Repeat the circuit!

    • Tying it together

    • Well done!

    • Let us help!

  • 5

    ⏱Quick Version: Workout 7

    • ⏱Quick Version: Workout 7

  • 6

    Workout 8: The Hips Move You Out, the Shoulders Smooth You Out

    • Workout 8: The Hips Move You Out, the Shoulders Smooth You Out

    • Workout 8: Gather Your Equipment

    • Workout 8: Workout Format

    • 1. Quadruped Stability Lifting Leg and Opposite Arm

    • 2. TRX Rip Stick Jumps

    • 3. Step Back Lunge Cable Row

    • 4. Plank with Dumbbell Row

    • 5. Lunge, Back Foot on Box/Bench

    • 6. Dead Bug on Bosu, Heel Taps

    • 7. Squat on Bosu

    • 8. Long Arm Squat with Band / Tubing

    • 9. Slow Walk with Single Arm Dumbbell Overhead

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 7

    ⏱Quick Version: Workout 8

    • ⏱Quick Version: Workout 8

  • 8

    Workout 9: Pulling In for Soft Landing

    • Workout 9: Pulling In for Soft Landing

    • Workout 9: Gather Your Equipment

    • Workout 9: Workout Format

    • 1. Hop Over Step, Single Leg 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. Long Arm Squat with Band / Tubing

    • 9. Dead Bug on Bosu, Heel Taps

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 9

    ⏱Quick Version: Workout 9

    • ⏱Quick Version: Workout 9

  • 10

    Workout 10: Smooth Hip and Shoulder Connections

    • Workout 10: Smooth Hip and Shoulder Connections

    • Workout 10: Gather Your Equipment

    • Workout 10: Workout Format

    • 1. Lateral Step Lowering, Alternating Heel Touch

    • 2. Plank Lifting From One Knee, Alternating

    • 3. TRX Push Up

    • 4. Supine Dynamic Crossover Stretch

    • 5. Step Back Lunge to Opposite Arm Overhead Press

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

    • 7. Dead Bug on Bosu, Heel Taps

    • 8. Long Arm Squat with Band / Tubing

    • 9. Quadruped Opposite Arm & Leg Lifts, Rock, Switch

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 11

    ⏱Quick Version: Workout 10

    • ⏱Quick Version: Workout 10

  • 12

    Workout 11: Power Hike: Keeping Pace While Conserving Energy

    • Workout 11: Power Hike: Keeping Pace While Conserving Energy

    • Workout 11: Gather Your Equipment

    • Workout 11: Workout Format

    • 1. Lunge, Back Foot on Box/Bench

    • 2. High Forearm Plank with Quick Foot Taps

    • 3. TRX Push Up Alternating Legs

    • 4. Standing Hip Extension with Ankle Cable

    • 5. Step Back Lunge to Opposite Arm Overhead Press

    • 6. Supine Dynamic Crossover Stretch

    • 7. Slide Board Lunge: Up & Out, Down & In

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

    • 9. Quadruped Opposite Arm & Leg Lifts, Rock, Switch

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 13

    ⏱Quick Version: Workout 11

    • ⏱Quick Version: Workout 11

  • 14

    Workout 12: Restore the Springs: Quick Feet and Limber Legs

    • Workout 12: Restore the Springs: Quick Feet and Limber Legs

    • Workout 12: Gather Your Equipment

    • Workout 12: Workout Format

    • 1. Four Way Hip with Tubing on Ankle

    • 2. Mountain Climber Plank Switching Feet

    • 3. TRX Row

    • 4. Plank Quick Hand Lifts / Taps

    • 5. Walk with Weight Overhead

    • 6. Lunge, Foot on Bench, Shoulder db

    • 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!

  • 15

    ⏱Quick Version: Workout 12

    • ⏱Quick Version: Workout 12

  • 16

    Workout 13: Smoothing Out the Kinks: Rotation and Hips

    • Workout 13: Smoothing Out the Kinks: Rotation and Hips

    • Week 13: Gather Your Equipment

    • Week 13: Workout Format

    • 1. Lunge, Back Foot on Box/Bench

    • 2. Plank to Side Plank Rolling Hips and Feet

    • 3. TRX Push Up Alternating Legs

    • 4. Standing Hip Extension with Ankle Cable

    • 5. Step Back Lunge to Opposite Arm Overhead Press

    • 6. Windshield Wiper Legs with Arm Reach

    • 7. Slide Board Lunge: Up & Out, Down & In

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

    • 9. Kneeling Ball Roll Out with Rotations

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 17

    ⏱Quick Version: Workout 13

    • ⏱Quick Version: Workout 13

  • 18

    Workout 14: Fine Tuning Control = Balance

    • Workout 14: Fine Tuning Control = Balance

    • Workout 14: Gather Your Equipment

    • Workout 14: Workout Format

    • 1. Slide Board Quick Lateral Lunges

    • 2. Plank to Star

    • 3. Squat on Bosu, Holding Stability with Closing Eyes

    • 4. Standing Hip Extension with Ankle Cable

    • 5. Step Back Lunge to Opposite Arm Overhead Press

    • 6. Windshield Wiper Legs with Arm Reach

    • 7. High Forearm Plank with Quick Foot Taps

    • 8. 4-Way Ankle Stability using Band/Tubing

    • 9. Kneeling Ball Roll Out with Rotations

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 19

    ⏱Quick Version: Workout 14

    • ⏱Quick Version: Workout 14

  • 20

    Workout 15: Restoring Mobility

    • Workout 15: Restoring Mobility

    • Workout 15: Gather Your Equipment

    • Workout 15: Workout Format

    • 1. Marching Bridge

    • 2. Step Back Lunge to Stand, Tubing on Back Ankle

    • 3. Mountain Climber Slides, Long & Slow

    • 4. Step Back Lunge Cable Row

    • 5. Plank to Star

    • 6. Squat on Bosu, Holding Stability with Closing Eyes

    • 7. High Forearm Plank with Quick Foot Taps

    • 8. Kneeling on Ball, Small Squats

    • 9. Supine Crossover Stretch, Alternating Sides

    • Repeat the circuit

    • Tying it together

    • Well done!

    • Let us help!

  • 21

    ⏱Quick Version: Workout 15

    • ⏱Quick Version: Workout 15

Get access to all past and future Running Strength & Skills Workouts!

  • $15.00 / month with 14 day free trial

    $15.00 / month with 14 day free trialRunning Skills + Strength Bundle

    Subscribe Now