Workout 1: Stepping Up to the Challenge

Add New Row

Edit Element Clone Element Advanced Element Options Move Remove Element

Balanced Movement for Endurance Sports: Weekly Workouts for Strength, Mobility, and Coordination

[headline style="2" font_font="Arvo" align="center" headline_tag="h2"]<img class="alignleft size-full wp-image-3388" src="https://balanced-movement.com/wp-content/uploads/2016/10/smalllogoonline.png" alt="smalllogoonline" width="250" height="138"/>Balanced Movement for Endurance Sports: Weekly Workouts for Strength, Mobility, and Coordination[/headline]

Add Element

Add New Row

Edit Element Clone Element Advanced Element Options Move Remove Element

[video_player type="embed" width="740" height="416" align="center" margin_top="0" margin_bottom="0"]<img src="https://balanced-movement.com/wp-content/plugins/optimizePressPlugin/lib/images/video_placeholder.png" alt="PGlmcmFtZSBzcmM9Imh0dHBzOi8vcGxheWVyLnZpbWVvLmNvbS92aWRlby8xODcwODkxNjkiIHdpZHRoPSI0ODAiIGhlaWdodD0iMjcwIiBmcmFtZWJvcmRlcj0iMCIgd2Via2l0YWxsb3dmdWxsc2NyZWVuPSIiIG1vemFsbG93ZnVsbHNjcmVlbj0iIiBhbGxvd2Z1bGxzY3JlZW49IiI+PC9pZnJhbWU+Cg==" width="1" height="1" />[/video_player]

Edit Element Clone Element Advanced Element Options Move Remove Element

— SPACER —

[vertical_spacing height="5"]

Edit Element Clone Element Advanced Element Options Move Remove Element

Log your workout below

[headline style="1" font_font="Arvo" align="center" headline_tag="h2" line_height="24" bottom_margin="5"]Log your workout below</p>
<p><img class="aligncenter" src="https://balanced-movement.com/wp-content/uploads/2016/10/arrow-blue-3.png" width="166" height="98" align="center"/>[/headline]

Edit Element Clone Element Advanced Element Options Move Remove Element

[custom_html][/custom_html]

[custom_html]<script type="text/javascript" src="https://form.jotform.com/jsform/62877143087161"></script>[/custom_html]

Edit Element Clone Element Advanced Element Options Move Remove Element

[text_block style=”undefined” align=”left”]Keep clicking “next exercise” until the final page in order to save your workout log and submit your questions![/text_block]

[text_block style="undefined" align="left"]Keep clicking "next exercise" until the final page in order to save your workout log and submit your questions![/text_block]

Edit Element Clone Element Advanced Element Options Move Remove Element

[divider style="7"]

Edit Element Clone Element Advanced Element Options Move Remove Element

[arrows style="arrow-blue-1.png" align="center"]

Edit Element Clone Element Advanced Element Options Move Remove Element

Click here for the next workout!

[button_4 color="blue" align="center" href="%20https://balanced-movement.com/endurance-sports-weekly-workouts/workout-2"]Click here for the next workout! [/button_4]

Edit Element Clone Element Advanced Element Options Move Remove Element

[text_block style=”undefined” align=”left”]

Your next workout will be available to you TWO WEEKS after you purchased our program!
[This link won’t work until then!]

[/text_block]

[text_block style="undefined" align="left"]<p style="text-align: center;">Your next workout will be available to you <em>TWO WEEKS</em> after you purchased our program!<em><br />
</em>[This link won't work until then!]</p>[/text_block]

Add Element

Edit Parent Element Edit Element Clone Element Advanced Element Options Move Remove Element

[op_liveeditor_element data-style=””]

[/op_liveeditor_element]

[op_liveeditor_element data-style=””]

[/op_liveeditor_element]

[op_liveeditor_element data-style=””]

Weeks 1 & 2

[/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

[op_liveeditor_elements] <div class="row element-container cf " >[op_liveeditor_element data-style=""][images style="0" image="http%3A%2F%2Fbalanced-movement.com%2Fwp-content%2Fuploads%2F2016%2F10%2Fmovementicon.png" custom_width="Y" width="51" custom_width_val="41" align="center" top_margin="10" bottom_margin="10" full_width="Y"][/op_liveeditor_element]</div><div class="row element-container cf " >[op_liveeditor_element data-style=""][headline style="1" font_size="20" font_color="%23fff" align="center" headline_tag="h2" bottom_margin="6"]Workout 1: Stepping Up to the Challenge[/headline][/op_liveeditor_element]</div><div class="row element-container cf " >[op_liveeditor_element data-style=""][headline style="1" font_size="13" font_color="%23fff" align="center" headline_tag="h2" bottom_margin="6"]<em>Weeks 1 &amp; 2</em>[/headline][/op_liveeditor_element]</div>[/op_liveeditor_elements]

[feature_box_creator style="1" width="360" top_margin="" bottom_margin="0" top_padding="10" right_padding="30" bottom_padding="10" left_padding="30" alignment="center" bg_color="#39add1" bg_color_end="" border_color="" border_weight="0" border_radius="" border_style="" ]#OP_CHILD_ELEMENTS#[/feature_box_creator]

Edit Element Clone Element Advanced Element Options Move Remove Element

25% Complete – 3 workouts to go!

[progress_bar style="3" color="#d1ecf6" percentage="25"]Complete%20-%203%20workouts%20to%20go![/progress_bar]

Edit Element Clone Element Advanced Element Options Move Remove Element

Workout Rationale

The foundation for driving the body forward is stable single leg power with an upright core. These movements will help you practice this vital skill!
Workout Instructions

As with every workout in this program, complete all 9 exercises in a row with a short rest between for one full circuit. Rest, hydrate, and then repeat the entire process again 2 or up to 3 times. Complete this workout 2-3 times a week for TWO WEEKS on non-subsequent days.

[feature_block style="icon"  overall_style="icon" columns="2" icon_style="icon"][feature title="Workout%20Rationale" icon="132-alt.png" upload_icon="" bg_color="" href=""]The foundation for <strong>driving the body forward is stable single leg power with an upright core</strong>. These movements will help you practice this vital skill![/feature] [feature title="Workout%20Instructions" icon="256-alt.png" upload_icon="" bg_color="" href=""]As with every workout in this program, <strong>complete all 9 exercises in a row with a short rest between for one full circuit</strong>. Rest, hydrate, and then repeat the entire process again 2 or up to 3 times. Complete this workout <strong>2-3 times a week  for TWO WEEKS</strong> on non-subsequent days.[/feature] [/feature_block]

Edit Element Clone Element Advanced Element Options Move Remove Element

1

Forward / Back Lunge with Single Leg Stance

2-3 rounds of 10-15 reps
2

Dumbbell Pullover on the Ball

2-3 rounds of 10-15 reps
3

V-Sit with Med Ball

2-3 rounds of 15-20 reps
4

Step Up with Weights

2-3 rounds of 10-12 reps per leg
5

Med Ball Tricep Half Pushup

2-3 rounds of 10 reps
6

Plank on Plyo Box with Knee to Elbow

2-3 rounds of 10 reps per leg
7

Squat to Dumbbell Overhead Press

2-3 rounds of 10-15 reps
8

Dumbbell Chest Flys on Foam Roller

2-3 rounds of 10-15 reps
9

Pike on the Ball

2-3 rounds of 10 reps

[step_graphics style="3" color="#0b7abf"][step style="3" text="1" headline="Forward%20%2F%20Back%20Lunge%20with%20Single%20Leg%20Stance"]%3Cp%3E2-3%20rounds%20of%2010-15%20reps%3C%2Fp%3E%0A[/step][step style="3" text="2" headline="Dumbbell%20Pullover%20on%20the%20Ball%09"]%3Cp%3E2-3%20rounds%20of%2010-15%20reps%3C%2Fp%3E%0A[/step][step style="3" text="3" headline="V-Sit%20with%20Med%20Ball%09"]%3Cp%3E2-3%20rounds%20of%2015-20%20reps%3C%2Fp%3E%0A[/step][step style="3" text="4" headline="Step%20Up%20with%20Weights%09"]%3Cp%3E2-3%20rounds%20of%2010-12%20reps%20per%20leg%3C%2Fp%3E%0A[/step][step style="3" text="5" headline="Med%20Ball%20Tricep%20Half%20Pushup%09"]%3Cp%3E2-3%20rounds%20of%2010%20reps%3C%2Fp%3E%0A[/step][step style="3" text="6" headline="Plank%20on%20Plyo%20Box%20with%20Knee%20to%20Elbow%09"]%3Cp%3E2-3%20rounds%20of%2010%20reps%20per%20leg%3C%2Fp%3E%0A[/step][step style="3" text="7" headline="Squat%20to%20Dumbbell%20Overhead%20Press%09"]%3Cp%3E2-3%20rounds%20of%2010-15%20reps%3C%2Fp%3E%0A[/step][step style="3" text="8" headline="Dumbbell%20Chest%20Flys%20on%20Foam%20Roller%09"]%3Cp%3E2-3%20rounds%20of%2010-15%20reps%3C%2Fp%3E%0A[/step][step style="3" text="9" headline="Pike%20on%20the%20Ball%09"]%3Cp%3E2-3%20rounds%20of%2010%20reps%3C%2Fp%3E%0A[/step][/step_graphics]

Edit Element Clone Element Advanced Element Options Move Remove Element

— SPACER —

[vertical_spacing height="5"]

Edit Element Clone Element Advanced Element Options Move Remove Element

End Goal

After completing this workout, walk slowly for a couple of minutes. Focus on noticing the coordination of one leg pushing behind as the opposite arm pulls back and the core holds you upright and tall.

[feature_block style="icon"  overall_style="icon" columns="1" icon_style="icon"][feature title="End%20Goal" icon="329-alt.png" upload_icon="" bg_color="" href=""]After completing this workout, walk slowly for a couple of minutes. <strong>Focus on noticing the coordination of one leg pushing behind as the opposite arm pulls back and the core holds you upright and tall.</strong>[/feature] [/feature_block]

Edit Parent Element Edit Element Clone Element Advanced Element Options Move Remove Element

[op_liveeditor_element data-style=””]

Equipment Needed

[/op_liveeditor_element]

[op_liveeditor_element data-style=”eyJhZHZhbmNlZENsYXNzIjoiYnVsbGV0In0=”]

Medicine Ball
2 Dumbbells
Plyo Box or Step
Foam Roller
Exercise Ball

[/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

[op_liveeditor_elements] <div class="row element-container cf " >[op_liveeditor_element data-style=""][headline style="1" font_size="20" align="left" headline_tag="h2" bottom_margin="15"]Equipment Needed[/headline][/op_liveeditor_element]</div><div class="row element-container cf bullet" >[op_liveeditor_element data-style="eyJhZHZhbmNlZENsYXNzIjoiYnVsbGV0In0="][bullet_block  large_icon="2.png" width="" alignment="center"]<ul><li>Medicine Ball</li><li>2 Dumbbells </li><li>Plyo Box or Step</li><li>Foam Roller</li><li>Exercise Ball</li></ul>[/bullet_block][/op_liveeditor_element]</div>[/op_liveeditor_elements]

[feature_box_creator style="1" width="360" top_margin="" bottom_margin="" top_padding="30" right_padding="30" bottom_padding="10" left_padding="30" alignment="center" bg_color="#fff" bg_color_end="" border_color="" border_weight="0" border_radius="2" border_style="" ]#OP_CHILD_ELEMENTS#[/feature_box_creator]

Edit Parent Element Edit Element Clone Element Advanced Element Options Move Remove Element

[op_liveeditor_element data-style=””]

Downloads

[/op_liveeditor_element]

[op_liveeditor_element data-style=””]

[/op_liveeditor_element]

[op_liveeditor_elements][/op_liveeditor_elements]

[op_liveeditor_elements] <div class="row element-container cf " >[op_liveeditor_element data-style=""][headline style="1" font_size="20" align="left" headline_tag="h2" bottom_margin="15"]Downloads[/headline][/op_liveeditor_element]</div><div class="row element-container cf " >[op_liveeditor_element data-style=""][feature_block style="icon"  overall_style="icon" columns="1" icon_style="1" font_size="16" font_style="normal" font_color="#7e8a94"][feature title="Download%20Workout%20Overview%20and%20Instructions" icon="168.png" upload_icon="" bg_color="" href="http%3A%2F%2Fbalanced-movement.com%2F%3Foptimizemember_file_download%3DEndurance-Workout1-Overview.pdf"][/feature] [feature title="Download%20Printable%20Workout%20Log" icon="166.png" upload_icon="" bg_color="" href="http%3A%2F%2Fbalanced-movement.com%2F%3Foptimizemember_file_download%3DEndurance-Workout1.pdf"][/feature] [feature title="Direct%20Link%20to%20Online%20Log%20with%20Videos" icon="140.png" upload_icon="" bg_color="" href="https%3A%2F%2Fform.jotform.com%2F62877143087161"][/feature] [/feature_block][/op_liveeditor_element]</div>[/op_liveeditor_elements]

[feature_box_creator style="1" width="360" top_margin="" bottom_margin="" top_padding="30" right_padding="30" bottom_padding="10" left_padding="30" alignment="center" bg_color="#fff" bg_color_end="" border_color="" border_weight="0" border_radius="2" border_style="" ]#OP_CHILD_ELEMENTS#[/feature_box_creator]

Edit Element Clone Element Advanced Element Options Move Remove Element

— SPACER —

[vertical_spacing height="5"]

Edit Element Clone Element Advanced Element Options Move Remove Element

— SPACER —

[vertical_spacing height="5"]

Add Element

Add New Row

Add Element

Add New Row

Add Element

Workout 1: Stepping Up to the Challenge

Balanced Movement for Endurance Sports: Weekly Workouts for Strength, Mobility, and Coordination

Log your workout below