- Moving Mountains
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.