MONDAY SHIFT 11/08/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/10/2021 in Round 1!
This is the workout of the day for Monday - but also the NINETEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - November 11 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: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE
5 Rounds
10 DB Bent Over Rows
14 Alt. Unweighted Step Ups
1 Min Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups
Suggested Weight
Men: 20-40# DBs/KBs
Women: 12-30# DBs/KBs
Score: Total Time
Goal: 10-14 Min
COACHES NOTES
In order to hit the goal for this workout, you're looking at each round taking 2:00-2:40. Knowing that 1 minute of each round will be taken up by the jog/run (or whichever movement you choose), you're looking at 1:00-1:40 to get the rows and step ups completed. Do your best to keep your torso still as you do the bent over rows - don't rotate or start to jerk your chest up in an effort to complete the reps. For the step ups, keep your chest proud and concentrate on driving mostly off of the leg that's up on the box/step.
BENT OVER ROW
Start standing with the dumbbells at your sides. Set up by lowering the dumbbells to just below the knee - make sure you're keeping your back flat, chest proud, and belly tight. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Single Arm DB Bent Over Row
Single DB Bent Over Row
STEP UP
You will 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 14 you will do 7 per leg.
CUSTOMIZATIONS
Alternating Unweighted Lunges
1 MINUTE OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.
The goal is to move for the entire minute each time at a consistent but uncomfortable pace!
Weighted Step Ups/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
If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.