MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, NECK & SHOULDER RELIEVER

SHIFT WORKOUT

WARM UP

WORKOUT

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
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

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!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

DB/Back/Front/Goblet/Air Squat

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, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

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.