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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

Free Community Workout

Sign up is required. All are welcome!

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




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