https://altmvmnt.com/blog daily 0.75 2025-09-12 https://altmvmnt.com/blog/your-guide-to-strong-secure-leg-hangs monthly 0.5 2025-09-12 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/d0236408-958b-4d63-9584-4d59edb6b18e/IMG_0436.jpg Blog - Your Guide to Strong, Secure Leg Hangs - Core stability → to support your shoulders and place your torso in the right position. (rectus abdominus, obliques, transverse abdominus, and erectors) https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/4354f58b-f357-4826-acd1-75e6e4c9fb04/IMG_0437.jpg Blog - Your Guide to Strong, Secure Leg Hangs - Hip mobility → to rotate and wrap your leg securely around the pole. (abductors, adductors, and hip flexors) https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/5d39b7ce-12ad-4d69-8ddf-0920e3f9e75a/IMG_0438.jpg Blog - Your Guide to Strong, Secure Leg Hangs - Outside Leg Hang = internal rotation + external rotation + hamstring strength to secure the knee grip. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/06b83bd6-5f4b-4b88-bdc3-aec6d9081210/IMG_0438.jpg Blog - Your Guide to Strong, Secure Leg Hangs - Lower body strength → to clamp and squeeze into place. (hamstrings, quads, abductors, adductors, hip flexors, and glutes) https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/42664222-d990-4e88-9d46-aa67f2ff02ea/IMG_0437.jpg Blog - Your Guide to Strong, Secure Leg Hangs - Inside Leg Hang = external rotation + hamstring contraction + adduction (squeezing leg into the pole) to secure the shape. https://altmvmnt.com/blog/your-guide-to-strong-choppers-and-shoulder-mounts monthly 0.5 2025-09-08 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/a1aac513-aca1-49a5-8019-6a53e5086249/IMG_0800.jpg Blog - Your Guide to Strong Choppers & Shoulder Mounts - SHOULDER MOUNT → hips travel further away, overhead grip demands more scapular control, overall more strength-heavy. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/a40b61ed-7d21-403d-a2ed-4593cdcb1264/IMG_0804.jpg Blog - Your Guide to Strong Choppers & Shoulder Mounts Compress and lift through the core + hips (rectus abs, obliques, transverse abs, pelvic floor, and hip flexors) Pull powerfully through the upper body (lats, rhomboids, traps, biceps, triceps) https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/e9ae01b1-1f85-4677-a967-ab72425e696c/IMG_0801.jpg Blog - Your Guide to Strong Choppers & Shoulder Mounts - CHOPPER →body stays closer to the pole, more points of contact, slightly more forgiving. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/4cfb4f8b-acec-4b56-bd94-15aadb8413c7/IMG_0802.jpg Blog - Your Guide to Strong Choppers & Shoulder Mounts Stabilize at the shoulders and scapula (serratus anterior, rotator cuff, scapular stabilizers) Use lower body mobility and strength (quads, hip flexors, glutes for power; hamstring flexibility for clean lines) https://altmvmnt.com/blog/train-like-a-scientist-the-formula-for-results monthly 0.5 2025-09-08 https://altmvmnt.com/blog/increasing-mobility-the-key-to-improving-performance monthly 0.5 2023-09-01 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/622a681f-aae7-4c0a-af39-787cf09b31e6/Screen+Shot+2023-08-22+at+1.38.59+PM.png Blog - Increasing Mobility: the KEY to improving performance? - Hips: Leg Swings https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/fd40a948-8b05-448d-958f-8bbad1f8c7ba/Screen+Shot+2023-08-22+at+12.53.46+PM.png Blog - Increasing Mobility: the KEY to improving performance? - Shoulders: Weighted External Rotations Shoulders: Weighted External Rotations https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/e0adf3be-48b9-4c74-9de9-50ebcdee7f8e/Screen+Shot+2023-08-22+at+1.38.19+PM.png Blog - Increasing Mobility: the KEY to improving performance? - Hips & spine: Walking Lunge Twist https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/96435b90-6074-4c22-9aaf-ad1295275d7c/Screen+Shot+2023-08-22+at+1.40.17+PM.png Blog - Increasing Mobility: the KEY to improving performance? - Shoulders: Arm Swings https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/c0abccd3-f64a-4a9f-8a48-eb6ee3aed084/Screen+Shot+2023-08-22+at+1.00.42+PM.jpg Blog - Increasing Mobility: the KEY to improving performance? - Thoracic spine, hips, shoulders: Lunge Opener Thoracic spine, hips, shoulders: Lunge Opener https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/ffab65b6-83a4-4651-9afb-cf6ca4303918/Screen+Shot+2023-08-22+at+12.57.07+PM.png Blog - Increasing Mobility: the KEY to improving performance? - Hips: 90/90 Internal Rotation Hips: 90/90 Internal Rotation https://altmvmnt.com/blog/heat-performance-enhancer-or-inhibitor monthly 0.5 2023-08-01 https://altmvmnt.com/blog/hydration-a-quick-reference-guide monthly 0.5 2023-07-26 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/0ef689f6-a595-4c94-8625-5b0e48d700cc/pexels-ketut-subiyanto-4853246.jpg Blog - Hydration: A Quick Reference Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/b00c1344-31cf-40de-82e3-38b204876793/Untitled+design.png Blog - Hydration: A Quick Reference Guide - Make it stand out Cleveland Clinic https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/123dc1bf-4e33-4631-8744-9bd8e66f192e/pexels-cottonbro-studio-3997344.jpg Blog - Hydration: A Quick Reference Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://altmvmnt.com/blog/what-does-core-engagement-actually-mean monthly 0.5 2023-07-10 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/bc67d361-75fd-46f9-9dff-ff848244655f/841_842_843_m_transversus_perinei_m_bulbospongiosus_m_ischiocavernosus_m_sphincter_ani_m_sphincter_urethrae.jpeg Blog - What Does “Core Engagement” Actually Mean? - Pelvic floor muscles A group of muscles that sit inside the pelvis and help to stabilize and support your lower internal organs and the trunk in tandem with other muscles of the core. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/56cb63ae-86f4-4b10-8995-c0e6e3116d4b/bLpxdDFgr3tY6bdeYFP5w_Musculus_transversus_abdominis_01.jpeg Blog - What Does “Core Engagement” Actually Mean? - Transversus Abdominis The deepest of the ab muscles, extending between the ribs and pelvis and wrapping around the trunk from front to backThey help to increase intra-abdominal pressure, support the lower spine and pelvis, and stabilize unilateral actions involving trunk rotation. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/e3355dcd-fb9c-487b-8b84-563e4568927a/50341188278_a157552556_w.jpg Blog - What Does “Core Engagement” Actually Mean? - Rectus abdominis The “6 pack” muscle that lays across the front of the trunk from the sternum down to the pubis bone (front of the pelvis). They help to flex the trunk (i.e. crunch), tense the anterior wall of the abdomen (to compress and protect internal organs), and posteriorly tilts the pelvis. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1688668010392-T0ENWHMJXM3M9IFZJKDY/Core+Strength+%26+Stability+%2807%3A05%3A2023%29.png Blog - What Does “Core Engagement” Actually Mean? https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1688668010321-S9LWSMT2HY7BHD593LCL/Core+Conditioning+05%3A17%3A2023.png Blog - What Does “Core Engagement” Actually Mean? https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1688668011612-9377CMFCWHFZT3I62I66/Core+Strength+%26+Stability+Assessment+%2806%3A21%3A2023%29+copy.png Blog - What Does “Core Engagement” Actually Mean? https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/92c08bee-6df7-4889-bb35-1527c8646843/L77GpC0EIuzBqMfN8dU8xw_833_Thoraxmuskeln_ventral_NN.jpeg Blog - What Does “Core Engagement” Actually Mean? - External Obliques One of the outermost ab muscles, extending from the lower portion of the ribs around and down to the pelvis. They help stabilize during trunk rotation and flexion (i.e. twists, crunches, and side bends) https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/e111cf39-81cc-4021-815e-92830a81649a/Internal_abdominal_oblique_muscle_copy.jpeg Blog - What Does “Core Engagement” Actually Mean? - Internal Obliques Lay obliquely (hence the name) from the lower 4 ribs down around to the iliac crest (top of the hip bone). They help to create intra-abdominal pressure (helpful in forceful expiration and coughing), as well as lateral flexion and rotation of the trunk (i.e. side bends and twists). https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/9c90e0fe-708f-49a8-8b9f-54b2d5bf1e73/Diapragm.jpeg Blog - What Does “Core Engagement” Actually Mean? - Diaphragm A dome shaped muscle that surrounds the inside of the ribcage and increases abdominal pressure. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/a9bc174a-322e-4d85-bf72-9a702fea9dce/Back_muscles.jpeg Blog - What Does “Core Engagement” Actually Mean? - Back muscles Particularly the lumbar multifidus, quadratus lumborum, erector spinae, latissimus dorsi, and serratus, these muscles help to stabilize the spine, rib cage, and pelvis. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/e1efc295-0f87-4f0a-8a41-b852106fbbf8/gluteal+muscles.jpeg Blog - What Does “Core Engagement” Actually Mean? - Gluteal and abductor muscles To put it simply, the muscles that make up your butt and outer hips. They help to stabilize when on one leg and well as general pelvic and lower back stability. https://altmvmnt.com/blog/life-exists-on-a-spectrum-so-should-your-training monthly 0.5 2023-06-01 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/16be1e7f-f79f-45c0-8fc0-48551e9ddf86/Basic+Good+Vibes+Email+Header.png Blog - Life Exists on a Spectrum, So Should Your Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://altmvmnt.com/blog/deload-when-is-it-time-to-take-a-break monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1682440431121-VSRSNXUIDYH51V9CNJ36/unsplash-image-5bCF12W6XsI.jpg Blog - Deload: When Is It Time to Take a Break? Cardiovascular fitness does decline faster than strength but you can still maintain your current level for a little more than a week. Any small decrease in cardiovascular fitness is a fine trade off for healthy, healed joints and muscles. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/3b4ea679-7c2c-4d89-a36b-6f9872b9a1fb/unsplash-image-mubVauq1Esg.jpg Blog - Deload: When Is It Time to Take a Break? More intense flexibility and mobility training may benefit more from you taking a break due to the relationship between stress and muscle tension. If you’re noticing a plateau or decline in flexibility/range of motion but you're consistently working at the same or a greater intensity, it may be time to take a break or train for stress reduction (i.e. more passive, less intense exercises). https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1682440564246-MBMWLSKGL5MRN90W6DTS/unsplash-image-kGSapVfg8Kw.jpg Blog - Deload: When Is It Time to Take a Break? You can still maintain or even increase your strength, cardiovascular endurance, or flexibility throughout a deload by cross-training or drastically reducing your activity level for the durations listed above. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1682440276486-U38W5ERQQX0D74Z8IMZA/unsplash-image-aVrZMPgN_Vg.jpg Blog - Deload: When Is It Time to Take a Break? Strength doesn’t start to decline until at least 2 weeks after stopping your normal amount of activity. Taking the above time away from lifting or calisthenics will not hinder your progress, it will help it. In addition, muscle memory will have you regaining any potentially lost gains more quickly than when you initially started training. https://altmvmnt.com/blog/progressive-overload monthly 0.5 2023-04-24 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/c16e63a9-fecf-4477-b344-818e2ba66605/1.png Blog - Progressive Overload: Why it’s so Effective & How to Do it - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/cc549b13-c05e-4577-8d24-ac86a770733b/4.png Blog - Progressive Overload: Why it’s so Effective & How to Do it - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/d00762ea-c0f8-43b4-bc29-9609ec4e0090/Copy+of+Copy+of+ame.png Blog - Progressive Overload: Why it’s so Effective & How to Do it - Keep in mind: It can be hard not to think that you’re losing progress when you take time away or don’t bust your ass each and every session; but overtime, you’ll be making more progress and preventing burnout, exhaustion, and injury. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/a56f3487-673e-407b-972f-e3bf3a6c29aa/3.png Blog - Progressive Overload: Why it’s so Effective & How to Do it - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/b67296ae-58d8-4c5c-8bab-2f229b21709b/2.png Blog - Progressive Overload: Why it’s so Effective & How to Do it - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://altmvmnt.com/blog/why-you-need-to-train-glutes monthly 0.5 2023-03-07 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/b5120447-4347-414c-8d97-90e222c006f4/pexels-mike-gonza%CC%81lez-14623740.jpg Blog - Why You Need to Train Glutes & How to Do so Effectively - Make it stand out Deadlift, Good Morning, Reverse Hyper (w/rounded back) https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/b5ce030e-c99a-4390-84d2-5dc5015937a8/pexels-cleiton-silva-10343485.jpg Blog - Why You Need to Train Glutes & How to Do so Effectively - Make it stand out Squatting to end range (past a 90 degree knee bend), Wide Squat (externally rotating the knees and toes, keeping the feet slightly wider than hip width), Sumo squats (similar to wide… but wider still, externally rotating the knees and toes to or further than 45 degrees). https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/3342f597-2e42-4428-b1e1-a33df2702596/pexels-anete-lusina-4793258.jpg Blog - Why You Need to Train Glutes & How to Do so Effectively - Make it stand out Reverse Lunge (hinged forward), Split or Single Leg Deadlift, Step Up (making sure it’s high enough that your thigh is at least parallel to the floor when initiating the movement), Bulgarian Split Squat (hinged forward), Kickbacks. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/562889a0-3026-483a-b83a-075b5c8a926e/pexels-mart-production-8846199.jpg Blog - Why You Need to Train Glutes & How to Do so Effectively - Make it stand out Machine Abductions, Banded Walks/Abductions, Hydrants, Clam Shells https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/6cd61c41-9a19-43cd-80f6-b2ef7db167d3/6wQKG7dqdimruC5CMEor4U.jpeg Blog - Why You Need to Train Glutes & How to Do so Effectively - Make it stand out *Technically this is a hinge exercise BUT(t) I like to differentiate it because it’s the GOAT when it comes to building glute strength and, in my eyes, deserves its own category. If you only have time for one glute specific exercise, make it this one. The position of your body, the angle of resistance, and the ability to lift heavy on this exercise makes it the most effective (imo) glute exercise. You can also turn this into a unilateral exercise by doing a single leg variation. https://altmvmnt.com/blog/why-flexibility-is-essential-for-every-body monthly 0.5 2023-06-12 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/d82657a5-0d5f-45cd-b9ea-8ac7bd99bdd2/unsplash-image-Kl2t5U6Gkm0.jpg Blog - Why Flexibility is Essential for Every Body - Bodybuilders/powerlifters need to pay particular attention to joint range of motion. While it is untrue that having big muscles automatically makes you less flexible, it is true that, just as with any other discipline, you need to train mobility and flexibility in order to keep a healthy range of motion and not become stiff. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/e356f601-f04c-46ec-865b-d514819636ab/unsplash-image-8l1Ta6QbbWg.jpg Blog - Why Flexibility is Essential for Every Body - Dancers/Aerialists need overall flexibility and increased range of motion in order to complete tricks, poses, and sequences otherwise inaccessible to the average person. They will also need to ensure that they are strengthening at their end range of motion in order to lift and control their bodies in bendier positions. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/b406e09c-a8f1-46f0-8a5c-656381f6cfd2/unsplash-image-mubVauq1Esg.jpg Blog - Why Flexibility is Essential for Every Body - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/9b539734-3aed-4f00-8d05-c0591c731281/flexibility-header-02.jpg Blog - Why Flexibility is Essential for Every Body - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/862beb4a-94f7-4247-b974-b04c4ae15eb2/unsplash-image-fjpl1yrNvNQ.jpg Blog - Why Flexibility is Essential for Every Body - Runners/Cyclists are more likely to develop “tight” hip flexors, so incorporating stretches that target this area as well as incorporating glute exercises such as hip thrusts will help them to maintain range of motion and even have greater speed and power. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/fe02fa0e-97b5-45b7-83d1-cc8a6619b98d/unsplash-image-F1Q7CWTDTsk.jpg Blog - Why Flexibility is Essential for Every Body - Anyone doing simple, daily tasks like squatting, bending over, picking something up, reaching overhead, turning to look behind you, etc. will also greatly benefit from overall flexibility training. This is especially true for those who have a less active lifestyle or work hours at a time in a stationary position doing repetitive tasks (like typing on a computer or doing dental work) or who have very physically demanding jobs (like construction or massage therapy). https://altmvmnt.com/blog/cross-training monthly 0.5 2023-01-01 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/9f92e206-9b02-48aa-94a5-b7c28240560e/mvmnt-method-banner.jpg Blog - Cross-training: the key to a more resilient, capable body - Make it stand out a cross-training program and community designed to keep athletes, performers, and every active body in between conditioned, resilient, and doing what they love for longer. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/b12f760e-8ba7-4d32-915d-986e47f39ff2/ame+%281%29.png Blog - Cross-training: the key to a more resilient, capable body - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://altmvmnt.com/blog/no-equipment-no-problem monthly 0.5 2022-12-16 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/fed34145-20d6-4052-b3ba-d7263ce32bf5/istockphoto-968974538-612x612.jpeg Blog - No Equipment? No problem! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/d1defc95-2c28-48a5-a111-e1388dbdb477/Elevated+Surfaces.png Blog - No Equipment? No problem! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/bd94f2ef-22da-499b-acdc-a5375a19290d/low-section-of-woman-practicing-lunges-with-water-bottles-during-weight-training-at-home-JCMF00651.jpg Blog - No Equipment? No problem! - Make it stand out Water: Whether it’s bottled or jugged, water is an easy, accessible way to add weight to your workout. I suggest using your standard 8oz (.5lb) bottle for lightest resistance (tricep kickbacks), 1 gallon (8.34lb) jug with handle for medium resistance (bicep curls), 2.5 gallon (20.875lb) jug to go a little heavier (rows and most lower body exercises). https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/ff16ea44-4706-4c09-b0a2-b2e96900a510/weight+alt+2.jpg Blog - No Equipment? No problem! - Make it stand out Filled Bags: If you’ve got a ton of cans, books, or really any object with weight, put them in a bag and you’ve got yourself a heavier weight! it’s difficult to know just how much you’re lifting, but if you’re careful and don’t load it up too much to start, it’s a perfectly fine method of adding resistance, especially for lower body exercises like squats and glute bridges. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/b9c80f65-586f-4f25-b7b0-5cacccc123f9/1.png Blog - No Equipment? No problem! - Make it stand out Abduction: Clam Shells (top), Fire Hydrants (bottom) https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/0157fb7c-2d94-43ef-bfa3-a03db0b67ddb/2.png Blog - No Equipment? No problem! - Make it stand out Hip Extension: Glute Kickbacks (top), Donkey Kicks (bottom) https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/0b9a6809-38f7-4c10-91d6-350d551f27b5/25.08._Bodyweight-Training-While-Traveling-11.jpg Blog - No Equipment? No problem! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://altmvmnt.com/blog/why-your-diets-not-working-not-the-bs-youve-been-fed monthly 0.5 2021-12-29 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1599157380276-PBF12EU52UHR3EAVD8OJ/DIET+ADVICE.png Blog - Why Your Diet Isn’t Working (not the bs you’ve been fed) https://altmvmnt.com/blog/ice-ice-baby monthly 0.5 2021-12-29 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/48df873d-54cb-408b-867f-3772ad1fcb5d/ice-ice-header.jpg Blog - Ice, Ice, Baby! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1598190595254-45NQYWGRA8L63OKC9AO8/Vagus_Nerve.jpg Blog - Ice, Ice, Baby! https://altmvmnt.com/blog/tag/enhance+fitness monthly 0.5 https://altmvmnt.com/blog/tag/mobility monthly 0.5 https://altmvmnt.com/blog/tag/fitness+training monthly 0.5 https://altmvmnt.com/blog/tag/increase+mobility monthly 0.5 https://altmvmnt.com/blog/tag/increase+cardio monthly 0.5 https://altmvmnt.com/blog/tag/mobility+training monthly 0.5 https://altmvmnt.com/blog/tag/increase+stability monthly 0.5 https://altmvmnt.com/blog/tag/cross-training monthly 0.5 https://altmvmnt.com/blog/tag/flexibility monthly 0.5 https://altmvmnt.com/blog/tag/increase+flexibility monthly 0.5 https://altmvmnt.com/blog/tag/increase+agility monthly 0.5 https://altmvmnt.com/blog/tag/fitness monthly 0.5 https://altmvmnt.com/blog/tag/performance+optimization monthly 0.5 https://altmvmnt.com/blog/tag/fitness+performance monthly 0.5 https://altmvmnt.com/home-old daily 0.75 2021-12-28 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1622733626436-0YWYUV3L3115XF487JLF/DSC01218.jpg Home-old - Personal Training Life’s not one size fits all, your fitness shouldn’t be either! https://altmvmnt.com/about daily 0.75 2024-12-07 https://altmvmnt.com/contact daily 0.75 2025-03-21 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/0d77f8e8-1b1f-4e04-9829-c5f0541249fe/contact-01.jpg Contact - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://altmvmnt.com/routine-reset daily 0.75 2021-01-04 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1609714549991-NCGA0KOA3RZ9TA5Z5VX2/icon-goal.png Routine Reset https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1609714686870-88YWS4QW7DWW52YHGSKT/icon-habit.png Routine Reset https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1609714817965-R6MS5UEFO7AKNGT1CCMC/icon-accountable.png Routine Reset https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1609714981928-G4K2ADP7EOK9WO3YGJ54/icon-workout.png Routine Reset https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1609716103324-KLPBE695J4SPQD0QMKSR/DSC00536.jpg Routine Reset - A lot of the routines that made me feel like a functioning human being went on the back-burner during this pandemic. I'm not going to beat myself up about it but I'm ready to get back into a healthy routine that makes me feel... well, like a functioning human. Who’s with me? $45 for non-members $25 for members https://altmvmnt.com/booty-bootcamp-sign-up daily 0.75 2021-05-10 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1620440685294-0PZFXBGOTXQFT7793E1W/Asset+1%404x.png Booty Bootcamp Sign Up https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1620488962728-PQNG3TJANU6TGXKODC0V/icon-goal.png Booty Bootcamp Sign Up https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1620488559780-BWGRIWRGB34CY8ALFHEH/icon-habit.png Booty Bootcamp Sign Up https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1620488575378-6CK206JWLBL9D63PEU4X/icon-accountable.png Booty Bootcamp Sign Up https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1620488587552-H7MJ7C27PVI7WNIM5NTP/icon-workout.png Booty Bootcamp Sign Up https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1620489297334-NWQIS7A03A4DR8D388JZ/DSC01055.JPG Booty Bootcamp Sign Up https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1620490756754-9NF2I5K547ROVD33F10J/DSC01282.JPG Booty Bootcamp Sign Up - Sign up if you: want to build/strengthen your booty are interested in proper nutrition for muscle growth need/want personal accountability and group support want a sustainable program you can continue in order to keep your booty gains long term $50 for 6 weeks https://altmvmnt.com/personal-training-v1 daily 0.75 2021-12-29 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1627312985672-2HP1IIINIIYTQEA1UN85/unsplash-image-Kl2t5U6Gkm0.jpg Personal Training-old https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1627313115815-MLFEN5B14JIJYRKV7YT6/unsplash-image-DC5akQJyH4I.jpg Personal Training-old https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1627313384849-LWKJ7WZG7J6B2N8OMV6F/unsplash-image-FoSF9-4xTGg.jpg Personal Training-old https://altmvmnt.com/blackfriday daily 0.75 2021-11-26 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/62435980-f273-4f5d-8a9c-2984b3fd4542/Cookies+Illustration+Round+Bakery+Pastry+Shop+Logo.png Black Friday 2021 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/e83b7d7c-2db5-46bb-9557-b8b8b2426224/icon-dance.png Black Friday 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/57b43858-c2ce-40f7-b91b-cab432fb1c58/icon-variety.png Black Friday 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/f0076352-23e3-41e0-b1f5-373ff61728b4/icon-workout.png Black Friday 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://altmvmnt.com/group-membership daily 0.75 2023-04-03 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/0443fdf1-200d-45b7-93c4-0cb64163391d/icon-nutrition.png https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/29e08671-aa69-48f0-baa2-907904b6fd02/icon-weights.png https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/e4c9c30c-55d2-4260-8193-c06121512f91/icon-target.png https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/b8611758-23df-4582-afdd-411b4bef359c/icon-teamwork.png https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1666025863092-GB6X98E50IF2Z10MEU4G/unsplash-image-cvvVSQp6DbM.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/3458e645-eb74-4a35-afc0-475aad863ea0/meet-trainer-01.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/5a30919f-b4f3-4d20-bf26-5b23f75a3ce4/pexels-andrea-piacquadio-3763879.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/9fab1e1b-6837-4adc-a916-68960f12f1c4/group-photo-01.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/8b840483-cbe9-45b6-a97d-08bdfaf6013e/testimonial-01.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/762fce6e-a649-4c3b-b9ca-376e40c95922/testimonial-02.jpg https://altmvmnt.com/members-area daily 0.75 2023-01-06 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/83e990a9-5d51-421f-9a84-c48367849630/waving-hand_light-skin-tone_1f44b-1f3fb_1f3fb.png Members Area V1-old - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1646335511515-89FRDBYYFC3CBYK8JBEX/altmvmnt-01_02.png Members Area V1-old https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/62a147dc-c003-4cfe-8b2e-92b690af7038/group-photo-01.jpg Members Area V1-old https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1640910788604-XK7GUOPJ1DG8U4PLI301/train-group-01.jpg Members Area V1-old https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1647542983446-UYVP4QVPN4MF5EKVX4XK/unsplash-image-VHf4jqrUu7g.jpg Members Area V1-old https://altmvmnt.com/personal-training daily 0.75 2024-12-07 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/9fab1e1b-6837-4adc-a916-68960f12f1c4/group-photo-01.jpg https://altmvmnt.com/home daily 1.0 2025-06-06 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/cba14023-9c07-49c5-91f2-b5becc12967e/IMG_4948.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/6b4006c1-14f1-4046-a2a0-424fd8782a35/IMG_4415.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/e5e672a9-be7f-4647-bcf6-9ec8b156697f/IMG_4468.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/0d1de171-844c-4c7d-9a91-443e03feff04/IMG_4956.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/175a9c81-314e-4bb6-a1c8-5211cd9e959b/IMG_4947.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/c384281d-bc8a-401f-b648-6a5ca3e97cf7/IMG_4980.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/598eed71-d972-4da1-adf7-e5aa566d6378/5L5A0376.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/36860de9-0798-4b7e-a7de-240b20615923/1.png alt mvmnt https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/efc67b2c-1677-425d-851d-e4fdda5aeb89/2.png alt mvmnt https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/90d04c05-04be-4c06-8334-a82b125da94b/Website+Programs+List+%281%29.png alt mvmnt https://altmvmnt.com/ptd-test daily 0.75 2022-05-18 https://altmvmnt.com/on-demand daily 0.75 2022-05-30 https://altmvmnt.com/schedule daily 0.75 2023-12-27 https://altmvmnt.com/mvmnt-members-area daily 0.75 2023-04-05 https://altmvmnt.com/4-week-flexibility-nov22 daily 0.75 2023-01-12 https://altmvmnt.com/booty-bootcamp daily 0.75 2022-09-07 https://altmvmnt.com/pricing daily 0.75 2022-11-08 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1f2597ae-b70f-4cc2-a59d-b065a2a2cc58/textile-05.jpg Pricing https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Pricing https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Pricing https://altmvmnt.com/4-week-flexibility daily 0.75 2024-01-01 https://altmvmnt.com/hello daily 0.75 2023-09-05 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/d32b1b70-3178-4afb-bba3-4bab14602a28/logo-website-header-black.png https://altmvmnt.com/membership-old daily 0.75 2023-01-06 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/62a147dc-c003-4cfe-8b2e-92b690af7038/group-photo-01.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/762fce6e-a649-4c3b-b9ca-376e40c95922/testimonial-02.jpg Membership V1-old - 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Hi, my name's Mackenzie! I'm a NASM Certified Personal Trainer with a background in dance. Since graduating college with my bachelor's in Dance, I dove into the world of fitness and have found a passion for it that rivals my passion for dance. I’ve been training clients for over 3 years and have over 10 years of movement instruction experience. I hope to share my passion for movement and fitness with you and help you to find joy in moving and living a healthy lifestyle. My specialties are: strength conditioning, hypertrophy training, mobility/flexibility, kinesthetic awareness (mind-body connection). What I do for fun: dance, pole, read everything from fiction to exercise science articles, spend time with my cat, eat delicious food, laugh at puns. https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/1f2597ae-b70f-4cc2-a59d-b065a2a2cc58/textile-05.jpg Membership V1-old https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Membership V1-old https://altmvmnt.com/free-consultation daily 0.75 2022-11-10 https://altmvmnt.com/4-week-flexibility-test daily 0.75 2023-06-12 https://altmvmnt.com/member-1-on-1 daily 0.75 2022-11-11 https://altmvmnt.com/routine-mvmnt daily 0.75 2025-03-03 https://altmvmnt.com/flexible-mvmnt daily 0.75 2024-12-07 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/7d2ca018-685f-4249-826f-09457c33341d/flexibility-header-02.jpg https://altmvmnt.com/pride-at-alt-mvmnt daily 0.75 2024-06-28 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/3003f2db-e812-47c5-94b7-03775f71b04e/Screen+Shot+2023-05-23+at+9.48.46+PM.png https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/493fe84e-d123-4189-b258-f2be1145fe62/Screen+Shot+2023-05-23+at+9.48.27+PM.png https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/72a6c052-f424-4736-b1c2-7443122ebadb/Profile+Pic.jpg https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/340e4d00-ea57-45b2-bb3d-ce1f6f588c7d/Blog+Images.png https://altmvmnt.com/strong-mvmnt daily 0.75 2024-12-07 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/049745b2-b89b-41fa-ba7f-7f0ca45969b2/Untitled+design+%281%29.png https://altmvmnt.com/fast-mvmnt daily 0.75 2024-12-07 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/dd44f945-e103-4710-aef2-f1f49a4eeccc/DSC00399.JPG https://altmvmnt.com/strong-flexible-athletes daily 0.75 2024-05-24 https://images.squarespace-cdn.com/content/v1/5f3da27c60f3441e4aa8f20b/3458e645-eb74-4a35-afc0-475aad863ea0/meet-trainer-01.jpg Strength & Flexibility for Athletes Workshop - 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