Ok, so we’ve covered "The Basics” and then went over the “Next Up” movements, now it’s time to go over the movements that everyone loves/hates! As you get into these movements and learn more and more of them you’ll notice something - most of them are just a combination of the most basic movements. This is super cool because once you learn those basics you’ll pick up on the rest really quickly!

A thruster is just a front squat with a push press. We’ve already covered those movements so this is just piecing them together! You can use dumbbells, barbells, or even an odd object with this movement! People either love or hate this one….

A wall ball is pretty much a thruster (above), but with a throw instead of a press to lock out. It sounds simple and is simple so don’t over complicate it.

We program a good amount of jumping. Of course, we will always provide options for those who can’t jump for injury reasons or for pregnant/newly postpartum mamas. But, we encourage everyone else to JUMP!! You’ll see box jumps, jump overs, single and double unders, plate hops, and dumbbell hop overs. Jumping trains your explosive muscle fibers in a similar way that doing the Olympic lifts do! Why do you think sprinters are so jacked?? Jumping is great for coordination and just overall strength and power!

JUMP OVERS

DUMBBELL HOP OVERS

• For the Dumbbell Hop Overs, you will jump off of both feet and jump laterally over a single dumbbell - landing on both feet on the other side. Worried about jumping over your dumbbell? You can even just draw a chalk line on the ground (no risk of tripping)! We use these as a sub a lot for double unders or even are programmed as one of the main movements in some workouts!

PLATE HOPS

• A Plate Hop is simply a jump onto something much lower than a box. This could be a bumper plate on the ground, a step of some sort, or something low that you will hop on and off - or hop on and step off!

A push up is a pretty basic movement. Anyone that has ever followed ANY sort of fitness program has done a push up. The real question is - what is the RIGHT way to do a push up? At Street Parking we want you to both keep the shoulders in a safe position during your push ups, and to train your chest, shoulders, and triceps completely!

If you have a goal of getting your first push up or even just increasing your push up stamina, make sure to check our Push-Up Extra Programs!

Can you mess up a burpee? Yes and no. A burpee at its very core is getting yourself from a face down position on the ground to standing. And as far as what “counts,” that’s all you need to do. With that said, there are definitely some things that if done regularly might cause some undue stress on the low back or shoulders. Check out the video below to make sure you are performing your burpees correctly!

What’s with all of the lunges?! You’ll notice that we LOVE lunges and step ups. The single leg work is so critical in building strong glutes and hamstrings which is SO useful at preventing injuries and filling out jeans (ha ha). You’ll notice in the demo videos and write ups that we allow you to choose which type of lunge you want to do. You can do forward stepping, reverse stepping, or even walking lunges for most of the workouts where they are programmed.

The main things we are looking for in a LUNGE are:

• FRONT HEEL DOWN WHEN BACK KNEE LIGHTLY TOUCHES

• CHEST UP AND BELLY TIGHT

• FRONT KNEE FORWARD AND OVER TOE (NOT CAVING IN)

• DRIVE OUT OF HEEL TO STAND UP COMPLETELY BETWEEN REPS

We do love reverse lunges in general as our favorite option. Why? Because we have found that keeping that front foot planted leads to more stability and a stronger drive out of the heel in general. If you’ve never tried it - give it a whirl!

What about this Devil Press business? Street Parking is infamous for bringing the Devil Press to popularity over the past years. And while - if we are honest - we didn’t “invent” it - we do LOVE it!

A Devil Press is basically a burpee with dumbbells in your hands. There are definitely some important points to maintain in order to perform this movement efficiently and safely.

Movement PROGRESSION

• DUMBBELLS START ON GROUND

• HANDS ON DUMBBELLS

• JUMP OR STEP FEET BACK

• LOWER CHEST AND THIGHS TO THE GROUND

• PRESS UP

• KEEP BELLY TIGHT

• JUMP OR STEP FEET IN

• BRING FEET OUTSIDE OF DUMBBELLS

• KNEES BENT

• HEELS DOWN

• CHEST UP

• ARMS STRAIGHT

• BELLY TIGHT

• DRIVE THROUGH HEELS

• LIFT CHEST

• ARMS STRAIGHT

• KEEP WEIGHT CLOSE TO THE BODY

• STAND UP HARD AND FAST

• SHRUG

• GUIDE DUMBBELLS UP THE BODY

• LOCK OUT WITH BICEPS BY THE EARS

• BELLY TIGHT

• LOWER UNDER CONTROL

• BELLY TIGHT

• CHEST UP

• HEELS DOWN

The major mistake that we see with the Devil Press is a lack of bend in the knees - leading to a more rounded back position in the pull from the ground or in the lowering. This will lead to less use of the legs and more use of the lower back to pull the weight off of the ground or to control it on the way down! This pull from the ground is basically just a dumbbell snatch with 2 dumbbells instead of 1!

DEVIL PRESS SUBS

You will always see some sub options in the demo videos when we program Devil Press. The 2 most common are a burpee with a bumper plate in your hands or a Plate Burpee - and a Burpee + KB Swing! There is always an option! Make sure you choose appropriately and watch the full demo videos daily for all options!

Ok ok, we know. What you REALLY want to know is how to get you a nice six-pack. Well - if “abs” are a goal of yours, we have good news for you. First of all - you already have them. They might just be hidden right now by a little extra padding. And to uncover them all you need to do is combine the workouts with the Street Parking Nutrition guidance by using the Street Parking Templates, or by participating in some of the Street Parking Challenges. Secondly - ALL of the movements we have talked about so far will train the “abs”. Notice that in pretty much every video so far we said things like “belly tight” “ribs down” or “chest up”. ALL of that requires you to fire your abs. So the training IS happening.

These certainly aren't the ONLY core specific movements that you will see in the program. You will find others and many options for substitutions and modifications when they are programmed!

Ok, now we’re getting into a bit more technical of a movement. Toes to bar work the core but also build midline stability, enhance grip strength, and help to increase overhead/thoracic mobility. Julian walks us through the progression of this movement below while also giving some sub options if we don’t quite have them yet.

Make sure to check out our Toe To Bar Extra Program to improve your toe to bar stamina!