- Moving Mountains
Christmas Week at Moving Mountains- 12/21

Winter Sport Strength
Phase 2 Week 2
Christmas Week Schedule
Mon-Wed: Regular Schedule
Thursday-Friday: No Classes*
Saturday: No Community Class
*Free Open Gym Access for any current members. Just ask your coach for the code!
Week 2 of winter season strength brings back our FOCUS program!
In this phase we will be doing or most of our FOCUS at the end of each workout. There are a couple days that we sneak a stretch into the workout... This round is all about the hips.
As always our main objective is keeping you strong and SAFE both in the gym and outdoors doing what we love to do. The demands on our bodies change as we transition to snow sports. We have a good start on hip strength coming out of phase 1. Now it's time to build on that and add a little more intention on the mobility side. That is where the FOCUS program shines!
When considering snow sports it's obvious that downhill skiing and snowboarding can involve the biggest risks. Compared to our summer sports, hiking and cycling, these activities involve more rotation and angulation. Muscle memory makes it easy for us to clip back into our bindings and ski or ride a foot of powder on opening day but is it safe to do without any preparation? Nope... that is why you are here! More on why we chose the hips and how it all works to come!
Monday- Strength
Set 1-
Deadlift
5x5
Build to Heavy 5
Dynamic Couch Stretch between Sets
(Hip FOCUS movement)
No BB Strength Set
5x5 (5/5 for single sided movements)
DB, KB, or Land Mine Deadlift
DB Walking Lunge to Single Leg DL
Set 2-
Against a 3 min clock- 5 Rounds
Rest 45 seconds between Rounds
4 Deadlifts
2/2 Front Rack Reverse Lunge
4 Push Press
4/4 Burpee w/ Lateral Hop Over Bar
MAX Row in remaining time.
Set can be done w/ BB or KB's
FOCUS Work
Tuesday- Conditioning
Buy in- Row 1000m
22-16-10
Kettlebell Swings
Lateral Box Up and Jump Overs
Single Arm DB Snatch
Bear Stance Pass Throughs
Cash Out- Row 1000m
Set 2-
Core Tabatas
Meg Style- 20 sec work 10 sec ISO hold
Tabata 1
Side Plank Hip Lift- Side Plank Hold
Alt Leg V-Ups- Boat Hold
Tabata 2
Russian Twists- Boat Hold
Weighted Sit Ups- 1/2 way hold
FOCUS Work
Wednesday- Strength
Set 1-
10-8-6-4-2-1
Shoulder Press- 2/0/2
Chin Ups
Set 2-
E2MOM- 8 ROUNDS for 16 minutes
Alternate between-
30 seconds DB Hop Overs
10 DB Goblet Squats
5/5 DB Plank Pass through
and
5 Man-makers
15/19 calorie Bike
FOCUS Work
Merry Christmas!
Thursday: No Classes
Friday: No Classes