Improving the Balance in your Hips – By Christine

As per my previous blog where I introduced the pigeon pose (if you missed it go back and give it a read), it is a great exercise to improve hip mobility, if done correctly. It’s an intense stretch and requires a great deal of flexibility, so don’t be afraid to scale or modify, and warm up properly before getting into the position, especially if you intend to hold it for several minutes – which by the way, is not ideal before a workout. Save those static holds for your cool- down, after you’ve done the work. More on that another time! For now, back to the pigeon – in its full version, this posture deeply stretches the iliopsoas muscle of the back leg. The psoas is the primary actor of a group of skeletal muscles called the hip flexors. These muscles flex the femur (thigh bone), in other words, they pull the knee upward.

Think running or box jumps, to name but a few. The hip flexors are primarily made up of slow-twitch fibres. They contract when you sit down, so – the longer you spend being sat on your backside, the more time these muscles spend in a shortened state. Chronic tightness are the inevitable result, which can manifest as lower back pain due to tilting the pelvis forwards, and limited range of motion in movements requiring hip extension (sending the hips back) – think squats or deadlifts.

Limiting the amount of time you spend sat down, and put your hip flexors to work would be the obvious thing to do. Yet not practical for most of us due to the majority of modern jobs being sedentary, so try and mitigate where you can – get up from your desk frequently, set yourself reminders if you need to. Don’t be aggressive in your stretching, as that can do more damage than good and cause inflammation. If you do intend to practice the more intense static holds like the couch stretch, or the pigeon pose, prime the body beforehand with something as simple as a good few walking lunges.

The pelvic tilt resulting from shortened psoas muscles will cause the glutes to switch off – talk about a chain reaction! It’s therefore super important to always look at the bigger picture, and include other relevant muscles rather than isolating the main offender. So, to bring the hips back in line, you can also practice hip thrusters, or the bridge pose, to help strengthen your glutes.


A) Back Squat
After your warm up sets;
5 x 40%
5 x 50%
5 x 60%

B) 8min. AMRAP:
8 Pull-Ups
12 H.R. Push-Ups
16 Alt. DB Snatches 22/16kg

Rest 2min.

8min. AMRAP:
8 Burpees
12 KB Push Press 20/16kg
16 Alt. KB Front Rack Lunges 20/16kg


Classic CrossFit

A) EMOM x 10min.
Odd: 15/12 Cal Row/Bike
Even: 3 Snatches (70%)

EMOM x 5min.
40sec of Plank
20sec of Rest

B) EMOM x 10min.
Odd: 15/12 Cal Bike/Row
Even: 3 Power Cleans (70%)

EMOM x 5min.
40sec of Plank
20sec of Rest

A note from Coach Milo: Today is meant to be on the easier side. Hard in some aspects, but not heavy weights. Take advantage of working on your form and moving sub-maximal weight efficiently. If you want a challenge you can shoot for 20/15 cals on the cardio, but I really think that plank section is going to surprise you. Score is your combined weights.

You can have a rest after the planks but not before. Soon as the minute is up from lifting, you go straight into those planks.


10min. to finish…

Calories on the bike
DB Man Makers
DB Weighted Sit up

10min. to finish…
Calories on the row
Slam Balls
Sit-Ups w/ Slam Ball

10min. to finish…
5 Rounds:
200m Run
20 OH Squats with barbell 20/15kg


A) Press Complex
2 Push Press + 2 Split Jerk
Build up to a max effort for this complex.

B) EMOM x 8min
10 Wall Balls 9/6kg
5 Deadlifts 115/80kg

Rest 2min. (Change your weights!)

EMOM x 8min
10 TTB
5 Front Squats 60/40kg


Classic CrossFit

A) Power Clean
10min. to build up to a heavy:
2 Reps EMOM x 5min.
1 Rep EMOM x 5min.
(*Start at about 60% and climb)

B) 20min. AMRAP:
400m Run
10 Bench Press 50/35kg
2 Rope Climbs


A) 5 Rounds:
Min. 1) 5 renegade row + 5 PU’s + 5 Push Press
Min. 2) 15/12 Cal Bike
Min. 3) 10 KB Swings + KB Squats
Min. 4) Run 200m
Min. 5) Rest 1min.

– Rest 5 Minutes –

For Time:
7 Rounds:
7 Wall Balls 9/6kg
7 Burpees
-7 Min cap


In teams of 2 get as far as possible in 30min…

100 Wallballs 9/6kg
100 Double-Unders
80 DB Snatches 32/22kg
80 Sit-Ups
60 Chest-to-Bar Pull-Ups
60 Lateral Barbell Burpees
40 Cleans 60/40kg
40 Jerks 60/40kg
20 Snatches 60/40kg
20 Muscle-Ups

*If you finish then half the reps and keep going until 30 minutes is up 🙂


It’s time for something mentally challenging…

60min. AMRAP:
1 Mile Run
100 Russian KB Swings 32/24kg
100 Cal Row
100 Push-Ups
100 Cal row/bike or 1 mile run again
100 Toes to bar