LMR2 Elevated: Balance Fusion

LMR2 stands for Lift, Move, Restore 2: Elevated! It takes the functional training of the first Lift, Move Restore to the next level. Both are workout programs by Cathe Freidrich. Though I purchased LMR2 Elevated! as a program on DVDs, that will soon be a thing of the past. Very shortly after the DVD program was shipped (the workouts were never sold as individual DVDs) Cathe dropped a bombshell–she was done selling anything physical. No more DVDs and no equipment. Currently, as of today at least, you can still buy the DVD program, but that is because she is liquidating her stock. Once it is gone you can only buy these workouts via download or sign up for On Demand, her streaming service that contains every workout she has created. If you own the entire program (which is still available as a download), the program also comes with a digital users guide. The good news is, you can now buy each workout individually.

On to this workout: Balance Fusion. I didn’t love this workout but I didn’t expect to. I am balance challenged due to foot problems (12 screws and 2 plates in both heels) but some balance workouts are still doable for me. For the majority of the exercises in this workout I had to hold onto something. I did try to do most of the exercises without holding onto something for balance but 90% of the balance exercises were impossible for me. Cathe does offer modifications for a few of the exercises and I always had to use those. And there are a few exercises that are more mobility focused and I had no issues with those. But overall, I just didn’t find this workout enjoyable. That does not mean you won’t! Balance training is very important. I did enjoy the warm up, which is full of mobility and balance work that was mostly doable for me.

Balance Fusion is 42:21 minutes; 12 minute warm up and 5:30 minute stretch. Equipment: STS bars, Fit Tower or a chair, a yoga/playground ball, 2 balance disks and fitness mat.

1. Ball squeeze with calf raise (place yoga ball between knees, lower into squat and hold isometrically while raising and lowering heels)
2. Squat calf raise combo (ball is still between knees, lower into squat, raise heels and w/ heels raised, raise out of squat then lower heels)
3. Forward hinged overhead ball exchange (stand in split stance with torso hinged forward, toe of back foot is on floor and all the weight is in the front leg (you can also lift the back leg so you are balancing on front foot), extend arms in front of you holding ball, pass ball behind back from one hand to the other)
4. Circle under, behind, halo combo (raise one knee in front of you so you are balancing on one leg, pass the ball under the raised thigh, then pass the ball around the back then halo the ball around the head)
5. Single leg deadlift (stand in split stance, place ball against front thigh with same side hand against ball, hinge forward deadlift style while lifting back leg behind you, ball rolls up and down leg)
6. Single leg squat with ball squeeze (place ball in knee pit of one leg and raise the leg so you are balancing on one leg, in this position do single leg squats)
7. Ankle mobility drills (get your STS bar (something to hold onto for balance) and balance disks, face bar with a balance disk under each foot, rotate feet forward and back on disks as if raising on heels then toes; changes to shifting feet side to side–insole to side of foot; changes to circling ankle/foot)
8. Squat with ankle knee taps (move away from the bar so you are only standing on balance disks, squat and when you raise out of squat raise one knee and tap hands to knee, alternate legs)
9. Squat with leg abductions (same starting position as #8, lower into squat and when you raise out of squat, lift one leg out to side while circling arms, alternate legs)
10. Squat with leg kickbacks (same starting position as #8 & 9, squat and when you raise out of squat lift one leg behind you on a diagonal, alternate legs)
11. Squat with ball roll (get yoga ball, still standing with each foot on a balance disk, do squats, as you squat roll the ball between your hands)
12. Alternating tap downs (still standing on disks holding yoga ball, step one foot back off disk into a lunge while tapping ball to floor, alternate legs)
13. Squat to overhead press with knee lift (still standing on disks and holding yoga ball in both hands, squat, raise out of squat while pushing arms/ball overhead, raise one knee and bring ball down to knee, alternate legs)
14. Heel tap ball roll combo (still standing on disks, do 4 alternating hamstring curls passing ball from hand to hand so that when you raise leg behind you, you tap ball to heel with same side hand, then do #11–squat with ball roll)
15. Squat twist ball drop combo (still still standing on disks holding ball in both hands, squat and hold while twisting upper body/ball to one side, repeat on other side then do 4 faster squat while bouncing ball on floor with each squat)
16. Balance and coordination combo (still standing on disks, hold ball in one hand, raise and lower one foot (tapping) on the disk while other hand tosses ball in the air and catches it in time with the tapping; add raising and lower other arm overheard, add tapping hand to head when it is raised overhead)
17. Free standing balance flow (no equipment, stand with arms at sides; raise arms overhead while raising onto toes, lower into squat while heels are raised, raise out of squat and lower heels; repeat this but this time when you raise out of squat, hinge torso forward, still reaching arms forward and still on toes, bring arms around so they are behind you with palms facing ceiling, hold this pose; raise one knee in front of you so you are balancing on one leg, hold leg w/ same side hand, reach other arm overhead, release leg and raise both arms overhead (still balancing on one leg with other knee raise); hinge forward into warrior 3)

Premixes:

Timesaver 1 – Mini Ball 25:41 minutes

Timesaver 2 – Balance Disks 28:53 minutes

Timesever 3 – Double Balance Flow 27:05 minutes