STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

Every Other Minute for 10 Min

7 Front Squats

(5 x 7)

Score: Weight Used

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

FRONT SQUAT
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

Every Other Min for 10 Min

7 Shoulder Press

(5 x 7)

Score: Weight Used

COACHES NOTES
Use the same load for all five sets, spend at least 5 minutes building up to your working weight which should be moderate but not so heavy that form deteriorates in the final sets.

SHOULDER PRESS
Starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.