WEDNESDAY 01/01/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HAMSTRINGS | SHOULDER STRETCH
PROGRAM A
I know what you are expecting. That we will absolutely CRUSH you on day one - well - instead let's do a workout that everyone can do and move at their own pace. If you are here for the first time - welcome to Street Parking. We hope that you learn along the way that we aren't about SMASHING you into fitness, but helping you find consistency. Choose from the options in this workout that are appropriate for where you are starting out! Enjoy!
WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
10 Pull Ups
20 Kettlebell/Dumbbell Swings
RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB
RX+ - Do More Rounds...
If you haven't worked out in over a month: Cut to 15 Min
If you haven't worked out in over 6 months: Cut to 12 Min
If you haven't worked out in over a year: Cut to 10 Min or check the SHIFT workout
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Consistent Movement and for those going 20 min - roughly 6-7 Rounds +2020 BABY!!
The goal here is consistent movement for up to 20 minutes. Choose loads and movement variations that will allow you to keep moving without having to break up the sets too much if at all!
For the 200m run, you're working with about a minute. Shorten the distance as needed to hit that time window. If unable to run due to space or weather purposes - do a minute of double/single unders, low step ups, Mtn Climbers, or toe taps to a low target.
For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row.
You may also do an inverted row with the bar in the rack OR do a bent over row if none of those other options are available.
Check out the Technique section of members-only for demos of all these modifications!
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
For the swings 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. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If you are new to this movement, try just swing to about shoulder/eye level. A less explosive option would be sumo deadlifts with the dumbbell or kettlebell. You could go a little heavier if you choose that option.
PROGRAM C
I know what you are expecting. That we will absolutely CRUSH you on day one - well - instead let's do a workout that everyone can do and move at their own pace. If you are here for the first time - welcome to Street Parking. We hope that you learn along the way that we aren't about SMASHING you into fitness, but helping you find consistency. Choose from the options in this workout that are appropriate for where you are starting out! Enjoy!
WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up
WORKOUT
20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
10 Pull Ups
20 Kettlebell/Dumbbell Swings
RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB
RX+ - Do More Rounds...
If you haven't worked out in over a month: Cut to 15 Min
If you haven't worked out in over 6 months: Cut to 12 Min
If you haven't worked out in over a year: Cut to 10 Min or check SHIFT workout
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Consistent Movement and for those going 20 min - roughly 6-7 Rounds +
2020 BABY!!
The goal here is consistent movement for up to 20 minutes. Choose loads and movement variations that will allow you to keep moving without having to break up the sets too much if at all!
For the bike/row, you're working with about a minute. Shorten the distance/calories as needed to hit that time window.
For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row.
You may also do an inverted row with the bar in the rack OR do a bent over row if none of those other options are available.
Check out the Technique section of members-only for demos of all these modifications!
Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!
For the swings 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. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
If you are new to this movement, try just swing to about shoulder/eye level. A less explosive option would be sumo deadlifts with the dumbbell or kettlebell. You could go a little heavier if you choose that option.
RUN/JOG - To 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. 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.
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, Banded Lat Pull Downs, BIRTHFIT 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.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!