MONDAY SHIFT 12/21/2020
Street Parking SHIFT is the more simple version of the daily workout. This version is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FINAL workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - DEC 26th to receive credit for participating this week!
The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!
FINAL ONE!!! LET'S GO!!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW, SI JOINT RELEASE
Street Parking Vault: SHIFT "VEINTICINCO"
25 ROUNDS
2 BURPEES
6 AIR SQUATS
8 SKIP OVERS, TAPS, PLATE HOPS, LOW STEP UPS
NO WEIGHT NEEDED!!
SCORE: TOTAL TIME
GOAL: 10-15 MIN
DON'T GO LONGER THAN 17 MIN!
For this workout, you'll complete 2 burpees, 6 squats, and 8 skip overs for 25 rounds! If you're still working at 17 minutes, call it a day!
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.
For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.
If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!
For the skip over, you will stand next to the Dumbbell/KB and skip over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub DB/KB taps or plate hops!
If jumping or skipping is out of the questions you can perform a low alternating step up.
DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up or sub an Elevated Devil Press. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!
AIR SQUAT - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
JUMP/SKIP OVERS - To manage the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Skip Overs, Row, Bike, Farmer Carry,Taps, Quick Step Ups,Sled Push/Drag.
BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Bear Pose Burpee, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull