Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-SECOND workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - June 3 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: HIPS, GENTLE UPPER BODY RECOVERY

SHIFT GENERAL WARM UP

2021 VAULT: SHIFT HERA

5 Rounds

10 Goblet Squats
10 Overhead Presses

After ALL 5 Rounds - Rest 1 Minute, then complete:

50 Air Squats

Suggested Weight Range
Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time (including rest)

Goal: 7-10 Min

COACHES NOTES
So to be clear - you'll complete all 5 rounds of 10 goblet squats and 10 overhead presses. Then you'll rest for 1 minute. Then you'll complete 50 air squats. Your score is how long all of that takes you.

Shoot to finish each round in 0:50-1:15. Choose your goblet squat weight so that you can knock those 10 reps out in 30-40 seconds. Choose a press weight that allows you to do those 10 reps in 30-40 seconds. It's OK if you go with different weights for those movements! Challenge yourself to complete the 50 air squats as fast as you possibly can. Ideally, you'll get them done in 1:30-2:30!

GOBLET SQUAT
You will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally, you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep a good position. Or if injury/issue prevents this depth, you may squat to a slightly higher target!

CUSTOMIZATIONS
Goblet Squat to Target
Air Squat

OVERHEAD PRESS
You can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.

CUSTOMIZATIONS
Single DB/KB Overhead Press

AIR SQUAT
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!

CUSTOMIZATIONS
Squat to Target
Assisted Squat

DB/Back/Front/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.

Overhead Press

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

Thruster/Wallball

To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball, DB Goblet Squat + Press, or Air Squat