MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, NECK & SHOULDER RELIEVER

PROGRAM A

WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 DB Squats
50 DB Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 40# DBs / 20# Wall Ball
Women: 25# DBs / 14# Wall Ball

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Ball Reps

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The DB squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

2021 VAULT: BARBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 Front Squats
50 Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 75# Bar / 20# Wall Ball
Women: 55# Bar / 14# Wall Ball

Extra Challenge
Men: 95#+ Bar
Women: 65#+ Bar

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Ball Reps

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The front squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

DB/Back/Front/Goblet/Air Squat

If you're trying to manage the pressure on your core and pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by shortening the range of motion, using a target, or holding on to something for assistance. Another option for customizing is a Box Squat which can be especially helpful for building posterior chain strength. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Shoulder Press

If you’re trying to manage the pressure on your core and pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout this movement. If you feel like you need or want to customize further but still want to practice, you can try less reps or less weight. Some other options for customizing are Seated Shoulder Press or Front Raises.. Please visit the Mama Modifications Movement Library for more options and demonstrations.