MONDAY 04/13/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE (best before main workout): POWER - OLY
SWAP (skip the main workout and do one of these instead): SANDBAG
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE
Welcome back to the Street Parking Vault. This is the workout of the day today - but also the FIFTEENTH 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 - April 18 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 Members Only Website!
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
3 Rounds
30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX+: 4 Rounds
Box Height:
Men: 22-24"
Women: 18-20"
Only allowed to do RX+ if you finish 3 rounds under 14 min.
Score: Total Time
Goal: 15-20 Min
The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.
For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
For the step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.
Make sure you put your WHOLE foot on your step (box, bench, whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.
If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.
For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!
PROGRAM B
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
3 Rounds
30 Push Ups
30 Barbell Back Rack Step Ups
30 Box Jumps
RX Men: 75-95#
RX Women: 55-65#
RX+: 4 Rounds
Box Height:
Men: 22-24"
Women: 18-20"
Only allowed to do RX+ if you finish 3 rounds under 14 min.
Score: Total Time
Goal: 15-20 Min
The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.
For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain these good positions throughout, you may need to go from the knees or elevate your hands.
For the step ups you will have the barbell on your back. As you step up onto the box, keep your chest up. Lower the height if you find you are tipping forward or your lower back is working overtime.
Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 30 you end up doing 15 per side.
You can substitute lunges or single leg deadlifts if the step ups are not happening today.
For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!
PROGRAM C
WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
WORKOUT
3 Rounds
15 Handstand Push Ups
30 Dumbbell Step Ups
30 Box Jumps
RX Men: 40# DBs
RX Women: 25# DBs
RX+: 4 Rounds
Box Height:
Men: 22-24"
Women: 18-20"
Only allowed to do RX+ if you finish 3 rounds under 14 min.
Score: Total Time
Goal: 15-20 Min
The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the handstand push ups early to avoid going to failure. Choose a variation you can sustain at least 3 at a time the whole way.
For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.
For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!
Modify this by doing pike presses with your feet on a box.
For the step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.
Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.
If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.
For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!
Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.
DB 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
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.