MONDAY SHIFT 11/15/2021
Welcome to Round 2 of the 2021 Vault! This workout was programmed on 05/17/2021 in Round 1!
This is the workout of the day for Monday - but also the TWENTIETH 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 18 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!
REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: QUAD FOAM ROLL DAILY TUNE UP, LOWER BODY DAILY TUNE UP
REMEMBER: For the remainder of the 2021 Vault, you MUST submit your workout score on this form in order for it to count toward your 25 (or 50, if you're going through for a second time!) Scores logged in the new My.StreetParking.com platform will NOT count for the challenge. (Note: Scores logged in My.StreetParking.com WILL STILL count toward your 75/365/1000!)
2021 VAULT: SHIFT ARTEMIS
4 Rounds
20 Push Up + Tap + Tap
25 KB/DB Swings
Suggested Weight
Men: 20-40# DB/KB
Women: 12-30# DB/KB
Score: Total Time
Goal: 12-15 Min
COACHES NOTES
You're shooting to finish each round in 3-4 minutes! Twenty reps of the push up + taps in one set is more than we typically write for SHIFT workouts so we encourage you to break them up early and often from the start. Challenge yourself by not choosing a different customization on those than you normally would choose. It's OK if they take you a bit longer today! Choose a weight on the swings that allows you to do those 25 reps in 2-3. That means doing 8-13 reps every time you pick it up!
PUSH UP + TAPS
You may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.
Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.
Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!
The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.
CUSTOMIZATIONS
Knee Push Up + Taps
Elevated Push Up + Taps
EYE LEVEL KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Push the weight back through the legs. Stand up HARD and FAST to make the KB/DB weightless and then (keeping the belly tight) guide the weight to eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Single KB/DB Deadlift
Shoulder Press
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.
Bear Complex
You could try less weight, going from the hang position or starting with the dumbbells between your feet. During the mid to later stages of pregnancy, or as the belly grows, you may feel more comfortable switching from a barbell to dumbbells or a sandbag so that you don't have work around the belly quite as much. If you have a hard time maintaining control or a stable midline in the bottom of the squat or if you find yourself bearing down to complete the movement, 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 help strengthen the posterior chain and support the growing belly.
Push Up/Push Up Taps
If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body. If you feel like you need or want to customize further but still want to practice, you can always modify with with fewer reps, an Elevated Push Up or Knee Push Up. Some other options for customizing are floor press, bench press or front raise. Please visit the Mama Modifications Movement Library for more options and demonstrations.
KB Swing
If you're trying to manage the pressure on your core and 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. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion to an eye level swing or using a lighter weight. Some other options for customizing are single arm swings, KB Deadlift, or Sumo Stance Deadlift. Please visit the Mama Modifications Movement Library for more options and demonstrations.