- Moving Mountains
This week at Moving Mountains- 01/11

Phase 2 Week 5
We have talked a lot about why we are working on strength and mobility in the hips. Now let's talk about what that might look like in real life... What does the hip do?
The hip is able to perform 6 movements. Flexion, extension, aBduction, aDduction, internal rotation and external rotation.
Flexion: the movement of the thigh towards your chest. Typical range is 100º-120º
Extension: the movement of the thigh behind your body. Typical range is 10- 30º
Adduction: the movement of bringing your leg towards your other leg. Typical range is 20º-30º
Abduction: the movement of bringing your leg away from your body. Typical range is 40º-45º
External/lateral rotation: the movement of turning your knees away from your body. Typical range is 45º-50º
Internal/medial rotation: the movement of turning your knees towards your body. Typical range is 40º-45º
If you are unable to perform any of these movements your body will get there by compensating somewhere else. This compensation leads to muscular imbalances (talked about last week) and often pain. Beyond doing this program, one easy way to make sure that your hips move in all of these ways it to do your "morning routine" aka Hip CARs daily!
Monday- MTN Strength
Set 1-
8 sets x 4 reps
Front Squat 2/0/2
Sets 1-6
Increase weight to 85%
Sets 7 and 8 at 85%
Alternate stretches
OH Openers- 45 sec ish
Active Hip Flexor- 30 sec ish each side
Set 2-
4 Rounds against 4 minute clock:
8 Mr. Spectacular
8/8 Weighted Lateral Box Step Overs
Max meters row with remaining time
60 seconds rest between rounds
Bonus Core Tabata
Meg Style- 20 secs work 10 sec hold
Plank w/ Shoulder Taps- Plank Hold
Flutter Kicks- Leg Lower Hold
Tuesday- MTN Conditioning
Set 1
5 Rounds - increasing weight
5 Strict Press
5 Push Press
5/5 Lateral Lunge to Bent Over Row
Set 2
5 Rounds against 3 min clock
9 cal/12 cal Bike
then AMRAP:
4 Devil Press
4/4 DB Front Squat
4/4 Lateral Box Jumps
Rest 45 seconds between rounds
Wednesday- MTN Strength
IWT Day
Set 1-
4 Rounds-
8 Power Clean
60 sec Bike
60 sec Rest
Set 2-
4 Rounds
10 Front Squat
8 Burpee w/ Lateral Hop Over Bar
Rest 60 sec
Set 3
3 Rounds
5/5 SA KB/DB rotational press
10 KB pullovers
15-20 sec half push up hold
5/5 Straight Arm DB Russian Twist
Thursday- MTN Conditioning
Set 1-
E3MOM - 5 Rounds - 15 Minutes
6 SA KB FR Reverse Lunge (L leg L Arm)
6 Push ups
6 SA KB FR Reverse Lunge (R leg R Arm)
6 Ring Rows
300m/250m row
Rest 3 mins between sets
E2MOM - 6 Rounds - 12 minutes
6 DB Weighted Burpee to Lateral Step Up and Over
6/6 Renegade Rows
Rest 2 mins between sets
EMOM 10 minutes
Odd: 10 DB or KB Clean & Push Press
Even: 150/125m row
Friday- MTN Strength
Set 1-
10-8-6-4-2-1 Reps of:
Shoulder Press- 2/0/2
Chin Ups
Do 10 of each, then 8 of each, 6 of each....and so on until 1 and 1. Building weight until 85%.
Set 2-
5 Rounds
3 min AMRAP
Rest 1 min between rounds
15/15 DB Hop Overs
20 KB swings
10/10 DB snatch- All on Right then all on Left
5 Dual DB Front Squat @ 4/2/1 tempo
Saturday Sweat
8 am
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