MONDAY SHIFT 10/26/2020
Street Parking SHIFT is the more simple version of the daily workout. This version 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 17!!)
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 SEVENTEENTH 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 31 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!
This workout was last posted on:
04/27/2020
11/04/2019
07/01/2017
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, HAMSTRINGS
Street Parking Vault: SHIFT "DIECISIETE"
10 Rounds
1 Min: Row, Bike, Jog, Taps, Single Unders, Low Step Ups, Single Unders
10 Goblet Squats
10 Press
Suggested weight for Men: 30-50# DB/KB - or - pair of lighter dumbbells
Suggested weight for Women: 12-30# Single KB/DB - or - pair of lighter dumbbells
Score: Total Time
Goal: Under 25 Min
For this workout, you will perform 1 minute of row/bike/jog/taps/single unders/low step-ups, 10 goblet squats, and 10 presses for 10 rounds total.
For the first part you will choose from a row, bike, jog, taps, single unders, or low step-ups.
For the Goblet Squat, you will hold the weight at the chest/shoulders. Reach the elbows toward each other to support the weight. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target or perform an assisted squat!
For the press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbell(s) all the way down to the shoulders each time.
You may also perform the presses from a seated position as an added challenge!
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.
GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.