MONDAY SHIFT 10/12/2020
Street Parking SHIFT is the more simple version of the daily workout. This workout is great for those who may be new to this type of training those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!
The Street Parking Vault is BACK!!!! (This is now Week 15!!)
If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!
If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!
If you are new to the Vault - here's the info you need to know:
Welcome 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 - October 17 to receive credit for participating this week!
The 25 Vault workouts for the year 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! The Vault workouts CHANGE in January - with a whole new cycle and new shirt to try and earn! For more info - check out the Members Only Website!
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER
Street Parking Vault: SHIFT "QUINCE"
14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
12 Push Ups
12 Alternating Step Ups
12 Jump Overs, Plate Hops, or KB Swings
No weight needed unless doing KB Swings
If doing swings:
Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB
Score: Total Number of Completed Rounds +
any Additional Reps
Goal: 6-9 Rounds
For this workout you will go through the 12 push ups, 12 step ups, and 12 jump over for 14 minutes.
For the push ups you may do regular push ups, knee push ups, even elevated push ups, or floor press.
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.
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. Each set of 12 you will do 6 per leg.
If you can't do step ups you can sub unweighted alternating lunges or single leg deadlift - 6 per side.
For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
You can perform the same movement jumping onto a plate. Make sure you get your whole foot onto the plate each time and then step down. You can even scale this to a little skip up if need be.
Since we already have step ups in this workout if jumping or skipping is out of the question you can sub a KB swing.
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 to shoulder height. Allow gravity to bring it back down and back between the legs.
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. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.