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This Week at Moving Mountains- 02/15


Why We Train Rotational (and anti-rotational) Strength


Rotational exercises require you to twist through a rotational pattern, typically with resistance bands and cables, or weights like a medicine ball, plate, kettlebell or steel mace. Remember that it is just as important to prevent rotation as it is to create it, especially for beginners or someone returning from injury.


Your internal and external obliques, serratus, and transverse abdominis are all engaged when you twist your torso explosively in one direction.


These exercises relate perfectly to movements used in sports like our winter sports and everyday life. Training for core rotational strength will allow your body to move fluidly with greater ease, while increasing the power and explosiveness of the movements and decreasing the risk of injury.


Rotational core exercises are the best for developing power in your core and hips, which is one of the main focuses of our Phase 3 Power block. The goal is not torso rotation but rather powerful hip rotation. This allows your body to learn to better utilize hip internal and external rotation to transfer power from the ground. This equals strong and powerful turns... all day long!


Monday- MTN Strength


Set 1


Bench Press Power

Build to 70% then...


Against a 2 min clock-

3 reps Tempo Bench 3 seconds down, explode to lockout


Immediately followed by

1 min- Explosive Push Ups w/ Forward Reach


Set 2

For Time:

10-14-16-14-10


Russian KB Swings

2 Arm Squat Cleans

Burpee w/ Single Leg Lateral Hop

Ring Rows


Tuesday- MTN Conditioning


Set 1

5 rounds DB Complex


6 Deadlift- Slow down Power Up

6 Hang Power clean

1 lap across room Front Rack Walking Lunges (short way)

6 Push Press

12/16 cal Bike


Set 2- Power Tabatas

20 secs Work 10 sec rest/transition alternate moves


T1-

Bent Over Rows

Ring Rows


T2-

KB or DB Bulgarian Split Squat

KB or DB Swings


T3-

Thruster w/ Lateral Step

Dumbbell Pass Throughs



Wednesday- MTN Strength


IWT Day

Set 1-

3 Rounds


5 Power Clean

10/10 Bear Stance w/ Shoulder Taps

300m/350m Row

Rest 60 sec


Set 2-

3 Rounds


8 Back Squat

6/6/ Rotating Squat Jump

10/14 cal Bike

60 sec Rest


Set 3-

FOCUS work


Thursday- MTN Conditioning


Long stead grind! GO!


Set 1

Every 3 min for 15 min


200m Row

10 Goblet Squats

10 American KB Swings


Set 2

Every 3 min for 12 min


10 DB thrusters

10 Burpees over DB- lateral hop

5/5 DB Plank Pass Throughs


Set 3

Every 3 min for 9 min


200m Row

5 Devils Lunge

5 Pull Ups or Ring Rows


Friday- MTN Strength


Set 1


Build to Heavy single Deadlift- 85%

Immediately after each attempt

10 pulls on rower for max wattage


Set 2

15 MIN AMRAP


10 DB snatch R Arm

Lateral Squat Walk- SA Front Loaded

3/3 Renegade Rows

10 DB snatch L Arm

Lateral Squat Walk- SA Front Loaded

3/3 Renegade Rows


Saturday Sweat

8 am

Free Community Workout

Sign up is required. All are welcome!

Non members email megan@movingmountainsmt.com to get signed up.

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