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

Running well is a skill. Refining the movement skills of running improves form and fun. 

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

      FREE PREVIEW

    • 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