Course Description

🏠
Weekly workouts to do at home while you shelter

With minimal equipment and live interactive classes every Monday, let us help keep you  running and healthy in this difficult time.

💗


Balanced Movement

www.balanced-movement.com

Course curriculum

  • 1

    Welcome to Running Strength & Skills VIII!

    • Welcome

    • 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

    Workout 1: A Solid Home Foundation

    • Workout 1: A Solid Home Foundation

    • Workout 1: Gather Your Equipment

    • Workout 1: Workout Format

    • 1. Side Lunge to High Stand

    • 2. Windshield Wiper Legs with Arm Reach

    • 3. Down Dog Push Up

    • 4. Single Leg Squat Cone Touch

    • 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!

  • 3

    ⏱Quick Version: Workout 1

    • ⏱Quick Version: Workout 1

  • 4

    Workout 2: Dynamic Support for the Home Foundation

    • Workout 2: Dynamic Support for the Home Foundation

    • Workout 2: Gather Your Equipment

    • Workout 2: Workout Format

    • 1. Side Lunge to High Stand with Ankle Tubing

    • 2. Windshield Wiper Legs with Arm Reach

    • 3. Plank to Down Dog

    • 4. Standing Hip Extension with Ankle Tubing

    • 5. Reverse Curl Sit Up

    • 6. Lunge Back to Forward

    • 7. Double Leg Jump In Place

    • 8. Single Leg Bridge

    • 9. Forearm Side Plank, Rotating Elbow to Ground

    • Repeat the circuit!

    • Tying it together

    • Well done!

    • Let us help!

  • 5

    ⏱Quick Version: Workout 2

    • ⏱Quick Version: Workout 2

  • 6

    Workout 3: The Chair is Equipment

    • Workout 3: The Chair is Equipment

    • Workout 3: Workout Overview

    • Workout 3: Breaking it down

    • 🏃"Tying it Together"

    • 🎥 Livestream workout recording

    • Well done!

    • Let us help!

  • 7

    ⏱Quick Version: Workout 3

    • ⏱Quick Version: Workout 3

  • 8

    Workout 4: Up and Out of the Chair

    • Workout 4: Up and Out of the Chair

    • Workout 4: Gather Your Equipment

    • Workout 4: Workout Format

    • 1. Squat Hover Toward Chair

    • 2. Heisman Lunge

    • 3. Mountain Climber Plank Switching Feet

    • 4. Single Leg Squat Cone Touch

    • 5. Slow Curl Up, Anchored Feet

    • 6. Lunge Back Foot on Chair

    • 7. Plank, High to Low

    • 8. Bridge Rotating Pelvis Around a Central Axis

    • 9. Side Plank Touch Top Leg Forward and Back

    • Repeat the circuit

    • 🏃"Tying it Together"

    • 🎥 Livestream workout recording

    • Well done!

    • Let us help!

  • 9

    ⏱Quick Version: Workout 4

    • ⏱Quick Version: Workout 4

  • 10

    Workout 5: The Chair to Help You Move

    • Workout 5: The Chair to Help You Move

    • Workout 5: Gather Your Equipment

    • Workout 5: Workout Format

    • 1. Squat Hover Toward Chair

    • 2. Heisman Lunge

    • 3. Plank on Chair with Knee to Elbow

    • 4. Single Leg Squat with Star Excursion, Pelvis Rotating

    • 5. Slow Curl Up, Anchored Feet

    • 6. Lunge Back Foot on Chair

    • 7. Plank, High to Low

    • 8. Bridge Rotating Pelvis Around a Central Axis

    • 9. Forearm Side Plank, Rotating Elbow to Ground

    • Repeat the circuit

    • 🏃"Tying it Together"

    • 🎥 Livestream workout recording

    • Well done!

    • Let us help!

  • 11

    ⏱Quick Version: Workout 5

    • ⏱Quick Version: Workout 5

  • 12

    Workout 6: One Leg to Run, Four Legs for the Chair

    • Workout 6: One Leg to Run, Four Legs for the Chair

    • Gather Your Equipment

    • Workout Format

    • 1. Chair Squat, Down 2 Up 1, Alternating

    • 2. Lateral Hop and Circle Hip

    • 3. Plank on Chair with Knee to Elbow

    • 4. Single Leg Squat with Star Excursion, Pelvis Rotating

    • 5. Slow Curl Up with Rotation, Anchored Feet

    • 6. Lunge Back Foot on Chair

    • 7. Side Plank, Top Leg on Chair

    • 8. Single Leg Bridge

    • 9. Forearm Side Plank, Rotating Elbow to Ground

    • Repeat the circuit

    • Tying it together

    • 🎥 Livestream workout recording

    • Well done!

    • Let us help!

  • 13

    ⏱Quick Version: Workout 6

    • ⏱Quick Version: Workout 6

  • 14

    Workout 7: Chair Cadence

    • Workout 7: Chair Cadence

    • Gather Your Equipment

    • Workout Format

    • Dynamic Warm Up

    • 1. Quick Hip Squats, Holding Knees Against Chair

    • 2. Lateral Hop and Circle Hip

    • 3. Mountain Climber Slides

    • 4. Single Leg Squat with Star Excursion, Pelvis Rotating

    • 5. V Sit with Pelvis Rotation

    • 6. Butt Kick with Thigh Moving Backwards

    • 7. Side Plank, Top Leg on Chair

    • 8. Hopping Bridge Alternating Legs

    • 9. Supine Flutter Kicks

    • Repeat the circuit

    • Well done!

    • 🎥 Bonus: Full Workout Live Video Stream

    • Let us help!

  • 15

    ⏱Quick Version: Workout 7

    • ⏱Quick Version: Workout 7

  • 16

    Workout 8: A Little Load Makes a Difference

    • Workout : A Little Load Makes a Difference

    • Gather Your Equipment

    • Workout Format

    • 1. Squat with Weight Overhead

    • 2. Side Lunge to High Stand

    • 3. Plank on Chair with Alternating Arm & Leg Lifts

    • 4. Single Leg Forward Bend Rotating Body / Windmills

    • 5. Med Ball Toss and Catch Sit Up

    • 6. Lunge Back Foot on Chair

    • 7. Side Plank, Top Leg on Chair

    • 8. Hopping Bridge Alternating Legs

    • 9. Supine Flutter Kicks

    • Repeat the circuit

    • Well done!

    • Tying It Together

    • 🎥 Livestream workout recording

    • Let us help!

  • 17

    ⏱Quick Version: Workout 8

    • ⏱Quick Version: Workout 8

  • 18

    Workout 9: The Path of the Hip

    • Workout 9: The Path of the Hip

    • Gather Your Equipment

    • Workout Format

    • 1. Forward Bend Dumbbell Dead Lift

    • 2. Side Lunge to High Stand

    • 3. Plank on Chair Lifting Opposite Arm and Leg

    • 4. Single Leg Forward Bend Rotating Body / Windmills

    • 5. V-Sit with Med Ball Rotation

    • 6. Lunge Back Foot on Chair

    • 7. Side Plank With Elbow to Knee

    • 8. Hopping Bridge Alternating Legs

    • 9. Bicycle Leg Runner's Crunch

    • Repeat the circuit

    • 🎥 Livestream workout recording

    • Well done!

    • Let us help!

  • 19

    Workout 10: Long Spine, the Center Line

    • Gather Your Equipment

    • Workout Format

    • 1. Forward Bend with Dowel on Spine

    • 2. Side Lunge to High Stand, Holding Weight

    • 3. Plank on Chair Lifting Opposite Arm and Leg

    • 4. Single Leg Forward Bend Rotating Body / Windmills

    • 5. V Sit Back, Pulling From Feet - Holding Weight

    • 6. Lunge Back Foot on Chair, Holding Weight

    • 7. Quadruped Torso Rotations

    • 8. Single Leg Bridge

    • 9. Long Arm Reach Rotation, Feet Stacked

    • Repeat the circuit

    • 🎥 Livestream workout recording

    • Well done!

    • Let us help!

  • 20

    Workout 11: Connecting the Whole Body

    • Workout 11: Connecting the Whole Body

    • Gather Your Equipment

    • Workout Format

    • 1. Squat with Loop Around Thighs

    • 2. Plank, High to Low

    • 3. Lateral Shoulder Press with Tubing/Band

    • 4. Lateral Hop Over Step, Inside Leg Focus

    • 5. Windshield Wiper Legs with Arm Reach

    • 6. Single Leg Squat with Star Excursion, Pelvis Rotating

    • 7. Double Leg Jump In Place

    • 8. Stork Stance with Opposite Arm Dumbbell Row

    • 9. Long Arm Reach Rotation, Feet Stacked

    • Repeat the circuit

    • 🎥 Livestream workout recordings

    • Well done!

    • Let us help!

  • 21

    Workout 12: Lateral Stability

    • Workout 12: Lateral Stability

    • Gather Your Equipment

    • Workout Format

    • 1. Quadruped Torso Rotations

    • 2. Lateral Hop Over Step, Inside Leg Focus

    • 3. Squat with Loop Around Thighs

    • 4. Plank, High to Low

    • 5. Forward Bend to Single Leg Squat, Reversing Reaching Arm

    • 6. Windshield Wiper Legs with Arm Reach

    • 7. 3 Hops to Step Back Lunge

    • 8. Lateral Shoulder Press with Tubing/Band

    • 9. Long Arm Reach Rotation, Feet Stacked

    • Repeat the circuit

    • Well done!

    • Let us help!

  • 22

    Workout 13: Rotational Control on One Leg

    • Workout 13: Rotational Control on One Leg

    • Gather Your Equipment

    • Workout Format

    • 1. Quadruped Torso Rotations, Elbow toward Floor

    • 2. Lateral Step Down Heel Touch

    • 3. Long Arm Squat with Band / Tubing

    • 4. Plank, High to Low

    • 5. Forward Bend to Single Leg Squat, Reversing Reaching Arm

    • 6. Windshield Wiper Legs with Arm Reach

    • 7. 3 Hops to Step Back Lunge

    • 8: Rotational Pull on Single Leg

    • 9. Long Arm Reach Rotation, Feet Stacked

    • Repeat the circuit

    • 🎥 Livestream workout recordings

    • Well done!

    • Let us help!

  • 23

    ⏱Quick Version: Workout 13

    • ⏱Quick Version: Workout 13

  • 24

    Workout 14: Refining Rotation

    • Workout 14: Refining Rotation

    • Gather Your Equipment

    • Workout Format

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

    • 2. Long Arm Squat with Band / Tubing

    • 3. Heisman Lunge

    • 4. Rotation Push Up on Knees

    • 5. Single Leg Squat with Star Excursion, Pelvis Rotating

    • 6. Slow Curl Up, Anchored Feet

    • 7. 3 Hops to Step Back Lunge

    • 8: Rotational Pull on Single Leg

    • 9. Long Arm Reach Rotation, Feet Stacked

    • Repeat the circuit

    • 🎥 Livestream workout recordings

    • Well done!

    • Let us help!

  • 25

    Workout 15: Airborne = Hang Time

    • Workout 15: Airborne = Hang Time

    • Gather Your Equipment

    • Workout Format

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

    • 2. Bicycle Legs with Heel Taps

    • 3. Mountain Climber Slides

    • 4. Forearm Side Plank, Rotating Elbow to Ground

    • 5. Lateral Hop Over Step, Inside Leg Focus

    • 6: Wall Plyo Push Off

    • 7. Single Leg Squat Cone Touch

    • 8. Heisman Lunge

    • 9. Long Arm Reach Rotation, Feet Stacked

    • Repeat the circuit

    • 🎥 Livestream workout recordings

    • Well done!

    • Let us help!

  • 26

    Workout 16: Taking Flight

    • Workout 16: Taking Flight

    • Gather Your Equipment

    • Workout Format

    • 1. Squat with Weight Overhead

    • 2. Shuffle Hops, Forward and Crossover

    • 3. Bicycle Legs with Heel Taps

    • 4. Forearm Side Plank, Rotating Elbow to Ground

    • 5. Lateral Hop Over Step, Outside Leg Focus

    • 6: Wall Plyo Push Off

    • 7. Hopping Lunge

    • 8. Alternating Single Leg Forward Bend

    • 9. Long Arm Reach Rotation, Feet Stacked

    • Repeat the circuit

    • 🎥 Livestream workout recordings

    • Well done!

    • Let us help!

  • 27

    Workout 17 Get On the Ball

    • Workout 17: Get On the Ball

    • Gather Your Equipment

    • Workout Format

    • Repeat the circuit

    • 🎥 Livestream workout recordings

    • Well done!

    • Let us help!

  • 28

    Workout 18 Comfort on the Ball

    • Workout 18: Comfort On the Ball

    • Gather Your Equipment

    • Workout Format

    • Repeat the circuit

    • 🎥 Livestream workout recordings

    • Well done!

    • Let us help!

  • 29

    Workout 19: The 'Running Core' Rolls Along

    • Workout 19: The 'Running Core' Rolls Along

    • Gather Your Equipment

    • Workout Format

    • Repeat the circuit

    • 🎥 Livestream workout recordings

    • Well done!

    • Let us help!

  • 30

    Workout 20: Moving with the Ball

    • Workout 20: Moving with the Ball

    • Gather Your Equipment

    • Workout Format

    • Repeat the circuit

    • 🎥 Livestream workout recordings

    • Well done!

    • Let us help!

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