MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CHEST OPENER, PIGEON STRETCH

SHIFT GENERAL WARM UP

2021 VAULT: SHIFT EROS

5 Rounds

10 Goblet Squats
12 TRX/Ring Rows
10 Goblet Squats

Rest 30 Seconds Between Rounds

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: 10-12 Minutes

COACHES NOTES
For this workout, you’ll complete 10 goblet squats, 12 TRX/ring rows, followed by another 10 goblet squats then you’ll rest for 30 seconds before starting the next round. You’ll repeat that pattern until 5 rounds are completed.

For the goblet squats, choose a weight that you can do all 10 reps unbroken - meaning without setting the weight down - for at least the first round. For the TRX/ring rows or whatever variation you go with, find something that is challenging but doable in 2-3 sets. If and when you do take a break, keep it short and don’t walk away from your rings/bands - get right back to it!

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!

CUSTOMIZATION
Squat to Target
Assisted Squat

TRX/RING ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.

If you don't have access to TRX or rings, swap these out for bent over rows or even single arm bent over rows!

CUSTOMIZATION
Bent Over Row
Single Arm Dumbbell Bent Over Row

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

Pull Ups

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.