MONDAY SHIFT 01/27/2020
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FOURTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Feb 1 to receive credit for participating this week!
The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Vault Page here!
Street Parking Vault: "SHIFT Cuatro"
10 Unweighted Lungesters
5 Sit Ups
9 Unweighted Lungesters
5 Sit Ups
8 Unweighted Lungesters
5 Sit Ups
7 Unweighted Lungesters
5 Sit Ups
6 Unweighted Lungesters
5 Sit Ups
5 Unweighted Lungesters
5 Sit Ups
4 Unweighted Lungesters
5 Sit Ups
3 Unweighted Lungesters
5 Sit Ups
2 Unweighted Sit Ups
5 Sit Ups
1 Unweighted Lungesters
No weight needed for this one today! See write up for subs!
Score: Total Time
Goal: Under 15 Min
For this workout you start with 10 unweighted Lungesters, then 5 sit ups, then 9 Lungesters, 5 sit ups. The sit ups will always sty at 5 reps and your Lungesters will decrease by 1 each time. When you get to 1 Lungester you're don!
For the unweighted Lungesters you may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.
If you are unable to lunge you can sub a alternating step up on each side + a body weight squat.
For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. 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 and drive out of the heel to stand completely. Lower under control and switch feet. Then you will perform the body weight squat.
For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. You can even use a little assistance like a band or rope to pull your self all the way up.
No sit ups or crunching right now? You may try a dead bug or an eye level KB Swing, or slam balls.
Lungesters - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat
SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.