MONDAY SHIFT 08/16/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/15/2021 in Round 1!
This is the workout of the day for Monday - but also the SEVENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 19 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, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, SPINE HEALTH WITH A TWIST
2021 VAULT: SHIFT IRIS
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Taps, Single Unders, Low Step Ups, Skip Overs
20 Mountain Climbers
10 Unweighted Step Ups or Lunges No weight needed today!
Extra Challenge: Add weight to the Step Ups or Lunges
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 8 or More Rounds
COACHES NOTES
For this workout, you’ll cycle through 30 taps (or other option), 20 mountain climbers, and 10 unweighted step ups or lunges until 12 minutes are up!
Be sure to focus on breathing during the mountain climbers. It’ll be tempting to hold your breath for the entire set but that will cause your heart rate to spike and make the remainder of the workout much more difficult. Pick a step up or lunge variation that allows you to create and maintain a proper knee and ankle position in that forward leg!
TAPS / SINGLE UNDERS / LOW STEP UPS / SKIP OVERS
If you choose taps, you'll alternate tapping your toes to a DB. Each tap is 1 rep.
If you choose single unders, you'll jump or skip over the jump rope once every time it rotates over your head.
You may also choose to do low step ups if jumping or skipping is not an option.
MOUNTAIN CLIMBERS
You'll start in the top of a push-up and alternate raises your knees up into your belly. If you can, try to switch feet quickly but if not, just go at whatever pace is appropriate for you.
Every time a knee comes up is 1 rep towards the 20 mountain climbers.
CUSTOMIZATIONS
Elevated Mountain Climbers
Bicycle Crunches
STEP UP - OR - LUNGE
If you do the step ups, choose a height that will challenge you, but that you feel comfortable stepping up and down from. If possible, this should be at least 12"+.
Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in. Drive out of the heel to stand completely. Lower under control and switch feet. For each set of 10 you will do 5 per leg.
If you do the lunges, they should be unweighted and alternating. This means you end up doing 5 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.
CUSTOMIZATIONS
Assisted Step Up or Assisted Lunge
Farmer Carry
This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.
DB Step Ups
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat
Run/Jog
To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.
If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.
Mountain Climbers
If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps
Lunge
If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.
You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.