The Vault "Dieciséis" Daily Demo

The Vault "Dieciséis" Subs and Mods

The Vault "Dieciséis" Tip

The Street Parking Vault is BACK!!!! (This is now Week 16!!)

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 SIXTEENTH 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 23 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: APRIL 20, 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
Lower Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: Dumbbell "DIECISEIS"

5 Rounds

30 DB Deadlifts
12 Burpee Pull Ups

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men: 30 Single Leg DB Deadlifts (Alternating)
RX+ Women: 30 Single Leg DB Deadlifts (Alternating)

RX+ Option: Add Weight

Score: Total Time

Goal: Finish in 15-20 minutes.

We are shooting for 3-4 minute rounds here. It's a lot of deadlifts, and even at a lighter load, it is very important that you focus on maintaining good positions for the entire workout!

For the deadlifts, the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 12 Burpees + 12 ring/trx rows. Nothing to pull up to? Just go with a burpee jump over or change the ring rows to upright rows!

We do not recommend subbing bent over rows on this one!

**Last programmed 4/20/2020

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

Street Parking Vault: Barbell "DIECISEIS"

3 Rounds

30 Deadlifts
20 Burpee Pull Ups

RX Men: 165-185#
RX Women: 105-125#

RX+ Men: 205# +
RX+ Women: 145# +

Score: Total Time

Goal: Finish in 12-20 minutes.

Glory Days Option: Swap Burpee Pull Ups for 10 Burpee Bar or Ring Muscle Ups. This was originally Program C. Score can be put here. Just put note in comments.

We are shooting for sub 5 minute rounds here. Choose a load on the deadlift that will allow you to get 5-10 reps at a time. One burpee pull up takes a fair amount of time so find a smooth pace you can maintain!

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. Nothing to pull up to? Just go with a burpee jump over or change the ring rows to upright rows!

We do not recommend subbing bent over rows on this one!

**Last programmed 4/20/2020

PROGRAM C

PROGRAM C

WARM UP
Lower Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: Sandbag "DIECISEIS"

3 Rounds:

30 Sandbag Over Shoulder
20 Burpee Pull Ups

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+: If you have a heavier bag. Use it and lower the reps to 20 over the shoulder per round.

Men: 100#+
Women: 70#+

Score: Total Time

Goal: Finish between 12-20 minutes.

We are shooting for sub 5 minute rounds here. The over the shoulders should take around 3 minutes or less. If you can't easily adjust the weight of the bag, consider adjusting the reps. One burpee pull up takes a fair amount of time so find a smooth pace you can maintain!

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows. Nothing to pull up to? Just go with a burpee jump over or change the ring rows to upright rows!

We do not recommend subbing bent over rows on this one!

**Last programmed 4/20/2020

MAMA MODIFICATIONS

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

The Vault "Dieciséis" Shift Demo

The Vault "Dieciséis" Shift Subs and Mods

The Vault "Dieciséis" Shift Tip

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 16!!)

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 SIXTEENTH 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 23 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: APRIL 20, 2020

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "DIECISEIS"

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

15 KB/DB Deadlifts
5 Burpees
10 Ring/TRX or Upright Rows

Idea weight for Men: Single 30-50# KB/DB - or - lighter pair of dumbells
Idea weight for Women: Single 12-25# KB/DB - or- lighter pair of dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6 Rounds+

For this workout, you will go through the 15 deadlifts, 5 burpees, and 10 ring rows for 12 minutes.

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 5 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

102020

TIP DB ALT STRICT PRESS OCT 20TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER - OLY
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: SHOULDER FLOW, HAMSTRINGS

* 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*

PROGRAM A

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

30 Push Up + Drag
Run 600 Meters
30 Push Up + Drag

Rest 2 Min

30 Alternating Dumbbell Strict Press
Run 600 Meters
30 Alternating Dumbbell Strict Press

Rest 2 Min

30 x 1/4 Get Ups (15 Right/15 Left)
Run 600 Meters
30 x 1/4 Get Ups (15 Right/15 Left)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**If needed - you may use a lighter weight for the 1/4 get ups

**See sandbag options for this version in description and on demo video.

Score: TOTAL Time

Goal: 20-26 Min

Settle in to a sustainable pace on this one and focus on quality movement.

For the push up and lateral drag you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

For the 600m run, you're working with 3:00-3:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 3 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 30 reps is 15 on each arm.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Mama Modifications for the full list.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

30 Bench Press
Run 600 Meters
30 Bench Press

Rest 2 Min

30 Barbell Strict Press
Run 600 Meters
30 Barbell Strict Press

Rest 2 Min

30 x 1/4 Get Ups (15 Right/15 Left)
Run 600 Meters
30 x 1/4 Get Ups (15 Right/15 Left)

RX Men: 95-105# for Bench / 75-85# for Strict Press / 40# DB/KB for 1/4 Get Up
RX Women: 55-65# for Bench / 35-45# for Strict Press / 25# DB/KB for 1/4 Get Up

RX+ Men: 115-135# for Bench / 95-115# for Strict Press / 50# DB/KB for 1/4 Get Up
RX+ Women: 75-95# for Bench / 55-75# for Strict Press  / 35# DB/KB for 1/4 Get Up

**If needed - you may use a lighter weight for the 1/4 get ups

Score: TOTAL Time

Goal: 16-24 Min

Settle in to a sustainable pace on this one and focus on quality movement.

Bench Press - Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

For the 600m run, you're working with 3:00-3:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 3 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze 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.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Mama Modifications for the full list.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

30 Push Up + Drag
Row 750 Meters
OR
45 Cal Bike (Men) / 33 Cal Bike (Women)
30 Push Up + Drag

Rest 2 Min

30 Alternating Dumbbell Strict Press
Row 750 Meters
OR
45 Cal Bike (Men) / 33 Cal Bike (Women)
30 Alternating Dumbbell Strict Press

Rest 2 Min

30 x 1/4 Get Ups (15 Right/15 Left)
Row 750 Meters
OR
45 Cal Bike (Men) / 33 Cal Bike (Women)
30 x 1/4 Get Ups (15 Right/15 Left)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**Can also do this version with the barbell/sandbag options found in Program A/B.

**If needed - you may use a lighter weight for the 1/4 get ups

Score: TOTAL Time

Goal: 16-24 Min

Settle in to a sustainable pace on this one and focus on quality movement.

This would be a fun one to bust out the sandbag!

For the push up and lateral drag you will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

For the bike/row, you're working with 3:00-3:30. Shorten the calories/distance as needed to fit the time window.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 30 reps is 15 on each arm.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups or toes to bar.

Mamas, the shinbox flow is a great sub for this one but check out Mama Modifications for the full list.

MAMA MODIFICATIONS

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.

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.

JERK/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.

1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB WindmillS (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. Feel free to sub any of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate hold/march, Farmer Carry, Paloff Press, Sled Drag/Pull, Waiter Walk, Bear Crawl.

SHIFT 102020

SHIFT TIP_202010

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: SHOULDER FLOW, HAMSTRINGS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

For Total Time:

3 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
15 Push Up + Taps

Rest 1 Minute after 3 Rounds, then:

3 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
15 Overhead Presses

Rest 1 minute after 3 Rounds, then:

3 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
15 Sit Ups

---

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time (including Rest)

Goal: 20 Min or Less

So the way this one works is you will complete 3 rounds of 1 minute of movement and 15 push up + taps. Once 3 rounds are done, you'll rest 1 minute then complete 3 rounds of 1 minute of movement and 15 overhead presses, rest 1 minute, then another 3 rounds of 1 minute of movement and 15 sit ups.

For the first part you will choose from a jog/run, bike, row, taps, single unders (jump rope), or low step ups.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 10 reps. It's ok if you need to break them up a bit.

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.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder =  1 rep.

For the overhead presses, 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 dumbbells all the way down to the shoulders each time.

For the sit ups, you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now? You may try a dead bug, slam balls or an eye level KB Swing.

MAMA MODIFICATIONS

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.

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.

JERK/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.

1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB WindmillS (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. Feel free to sub any of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate hold/march, Farmer Carry, Paloff Press, Sled Drag/Pull, Waiter Walk, Bear Crawl.

102120

TIP WB OCT 21ST 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, QUADS/IT BAND

* 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

PROGRAM A

WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up

WORKOUT

Part 1

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

5 Squat Cleans
10 Box Jumps
15 Wall Balls

After 7 Min - Take note of your score and REST 3 MIN BEFORE PART 2!!!

RX Men: 40#
RX Women: 25#

RX+ Men: 50#
RX+ Women: 35#

Ball Weight Suggestions:
Men: 18-22#
Women: 13-15#

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-5 Rounds

For the DB squat clean you will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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!

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

So after you have done PART 1 (the 7 Min AMRAP) and then Rested 3 Min -

Part 2 is:

YOUR SCORE FROM PART 1 - COMPLETED AS FAST AS POSSIBLE

So if you got 4 rounds + 3 Squat Cleans in Part 1 -

For Part 2 you will do 4 Rounds + 3 Squat Cleans as fast as possible.

Use the same weight, subs, and modifications as you did in Part 1.

Score: Time

Goal: 6-8 Min

If you go faster than 6 min on this part - congrats - you're a sandbagger. Good to know!

The idea is to complete a round every 1:30-2:00 in part 1. Treat part 1 like there is no part 2 and do as much work as you can in that 7 minutes.

Then, for part 2, complete the same amount of work you performed in part 1 and do it as fast as possible.

PROGRAM B*

PROGRAM B

WARM UP
Box Jump Warm Up
Barbell Clean Warm Up

WORKOUT

Part 1

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

5 Squat Cleans
10 Box Jumps
15 Wall Balls

After 7 Min - Take note of your score and REST 3 MIN BEFORE PART 2!!!

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135#+
RX+ Women: 85#+

Ball Weight Suggestions:
Men: 18-22#
Women: 13-15#

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-5 Rounds

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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!

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

So after you have done PART 1 (the 7 Min AMRAP) and then Rested 3 Min -

Part 2 is:

YOUR SCORE FROM PART 1 - COMPLETED AS FAST AS POSSIBLE

So if you got 4 rounds + 3 Squat Cleans in Part 1 -

For Part 2 you will do 4 Rounds + 3 Squat Cleans as fast as possible.

Use the same weight, subs, and modifications as you did in Part 1.

Score: Time

Goal: 6-8 Min

If you go faster than 6 min on this part - congrats - you're a sandbagger. Good to know!

The idea is to complete a round every 1:30-2:00 in part 1. Treat part 1 like there is no part 2 and do as much work as you can in that 7 minutes.

Then, for part 2, complete the same amount of work you performed in part 1 and do it as fast as possible.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up

WORKOUT

Part 1

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

5 Sandbag Squat Cleans
10 Box Jumps
15 Wall Balls

After 7 Min - Take note of your score and REST 3 MIN BEFORE PART 2!!!

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

Ball Weight Suggestions:
Men: 18-22#
Women: 13-15#

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-5 Rounds

For the sandbag squat clean you will start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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!

For the wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

So after you have done PART 1 (the 7 Min AMRAP) and then Rested 3 Min -

Part 2 is:

YOUR SCORE FROM PART 1 - COMPLETED AS FAST AS POSSIBLE

So if you got 4 rounds + 3 Squat Cleans in Part 1 -

For Part 2 you will do 4 Rounds + 3 Squat Cleans as fast as possible.

Use the same weight, subs, and modifications as you did in Part 1.

Score: Time

Goal: 6-8 Min

If you go faster than 6 min on this part - congrats - you're a sandbagger. Good to know!

The idea is to complete a round every 1:30-2:00 in part 1. Treat part 1 like there is no part 2 and do as much work as you can in that 7 minutes.

Then, for part 2, complete the same amount of work you performed in part 1 and do it as fast as possible.

MAMA MODIFICATIONS

CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

SQUAT - 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.

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.

SHIFT 102120

SHIFT TIP_202110

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 14 Min
(As Many Rounds and Reps As Possible in 14 Min)

5 Hang Power Cleans
10 DB/KB Jump Overs
15 Air Squats

---

Idea Weight for Men: 35-55# DB/KB - OR - 20-30# DBs
Idea Weight for Women: 12-25# DB/KB - OR - 10-15# DBs

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this workout, you'll perform 5 hang power cleans, 10 DB/KB jump overs, and 15 air squats until 14 minutes are up!

For the dumbbell hang power clean, try to challenge yourself with the weight you use since it's only 5 reps! For these, you hold the dumbbells at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

For the DB/KB jump over you will stand facing the DB/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.

If jumping or skipping is out of the question, you can perform a low, alternating step up.

Try to get these air squats done in a minute or less! You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally, you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom, you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

MAMA MODIFICATIONS

CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

SQUAT - 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.

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.

102220

TIP KETTLEBELL SWINGS OCT 22ND 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0/CHEST OPENER

* 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*

PROGRAM A

WARM UP
Running Warm Up
Lower Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

Run 200 Meters
24 Eye Level KB/DB Swings
12 Pull Ups

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

Strict Pull Up Option: 6-8 Strict Pull Ups Each Time

RX+: GO FASTER!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

Set yourself up for 2-3 minute rounds on this one. The swings should take about a minute or so.

Choose a pull up variation you can complete 12 reps in no more than a minute, at most 3 sets.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the swings, we are going eye level today because there is a lot of overhead stuff this week.

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 up to about eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
24 Eye Level KB/DB Swings
12 Pull Ups

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

Strict Pull Up Option: 6-8 Strict Pull Ups Each Time

RX+: GO FASTER!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

Set yourself up for 2-3 minute rounds on this one. The swings should take about a minute or so.

Choose a pull up variation you can complete 12 reps in no more than a minute, at most 3 sets.

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

For the swings, we are going eye level today because there is a lot of overhead stuff this week.

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 up to about eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

MAMA MODIFICATIONS

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 102220

SHIFT TIP_202210

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0/CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders, or Low Step Ups
16 Eye Level KB Swings
8 TRX/Ring Rows

---

Idea Weight for Men: 35-55# KB
Idea Weight for Women: 12-25# KB

Score: Total Time

Goal: 13 Min or Less

The flow for this one is you'll start with 1 minute of movement, then move to 16 eye-level KB swings, then to 8 TRX/ring rows. That's one round. You'll repeat 4 more times for a total of 5 rounds.

For the first part you will choose from a jog/run, bike, row, taps, single unders (jump rope), or low step ups.

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 eye level. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the TRX/Ring Rows, just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 8 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

You may also do Bar in Rack Rows!

MAMA MODIFICATIONS

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.

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

102320

TIP DB LUNGESTER OCT 23RD 2020

Happy Birthday, Kim!!
Kim created this workout for her 40th birthday in 2018! She posted it and everyone just started doing it so we posted it as the actual daily workout on 10/23/2018 and was again on 10/21/2019!

Kim's actual birthday was the 20th - but help us celebrate today by repeating her brutal workout.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, COOL DOWN FLOW

* 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*

PROGRAM A

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

For Time

40 Devil Press
40 Lungesters

See Part 2 for Extra Credit!

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX+ Men: 50# Dumbbells
RX+ Women: 35# Dumbbells

Score: Total Time

Goal: Under 15 Min

Guys blame Kim for this one. She wanted to do something gnarly on her 40th birthday so here it is. She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time. Then do that after if you do that.

Make sure you choose the right weight for this. 40 in a row of either one of these movements is going to be pretty rough. If you go too heavy you will end up slowing down A LOT. We would rather see you closer to 10-13 min at a lighter weight than 20 min with the heavy weight. Feel free to lower it even more or sub a burpee + kb swing and single kb/db lungesters!

For the devil press the dumbbells will start on the ground. You will place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground with hands still on the dumbbells. Press up and jump or step your feet in. With the dumbbells on the inside of the feet and legs and the heels down, make sure your knees are bent, and chest is lifted.

Pick up the dumbbells by lifting the chest and digging the heels into the ground. Stand up hard and fast. Once you finish with the legs and hips you will shrug the shoulders and then perform kind of a combo, swing, double dumbbell snatch/clean and jerk (no pause at the shoulder). Keep the dumbbells close to the body as you guide them up and then press to lock out with the biceps by the ears.

When lowering the dumbbells keep the heels down and chest lifted! No sloppy lowering!

For the lungester the dumbbells will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat. Stand up hard and fast and finish with a press to lock out!

EXTRA CREDIT:

40 Renegade Rows

Push Up + Row Right + Row Left = 1 Rep

Use the same weight you used for the main workout.

Keep the belly tight and avoid rotating too much or allowing the hips to get too high!

This is TOTALLY optional and should not be performed until you have finished the first part and recovered a bit.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

For Time

60 Plate Burpees
40 Lungesters

RX Men: 45# Plate / 75# Lungesters
RX Women: 25# Plate / 55# Lungesters

RX+ Men: 45# Plate / 95# + Lungesters
RX+ Women: 25# Plate/ 65# + Lungesters

Score: Total Time

Goal: Under 15 Min

(For this version we added some extra reps to the plate burpee since it's not as heavy as the devil press)

Guys blame Kim for this one. She wanted to do something gnarly on her 40th birthday so here it is. She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time. Then do that after if you do that.

Make sure you choose the right weight for this. 40 in a row of either one of these movements is going to be pretty rough. If you go too heavy you will end up slowing down A LOT. We would rather see you closer to 10-13 min at a lighter weight than 20 min with the heavy weight. Feel free to lower it even more if necessary or use the KB sub for both movements to keep moving!

For the plate burpee you will do a push up with the hands on the plate. Jump or step the feet in. Pick up the plate with the heels down and chest up. Use the power from your legs and hips to help hoist the plate up and finish with a press to lock out over your head!  Watch the toes on the lower!

Another option is a burpee + KB swing!

For the lungester the bar will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat.  Stand up hard and fast and finish with a press to lock out!

EXTRA CREDIT:

40 Renegade Rows

Push Up + Row Right + Row Left = 1 Rep

Use the same weight you used for the main workout.

Keep the belly tight and avoid rotating too much or allowing the hips to get too high!

This is TOTALLY optional and should not be performed until you have finished the first part and recovered a bit.

For a barbell option, split it into 40 push ups and 40 bent over rows!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

For Time

40 Sandbag Burpees or Burpee + Ball Toss
40 Sandbag/Ball Lungesters

See Part 2 for Extra Credit (will need dumbbells for this part)!

No RX or RX+ for this one. Use what you've got!

Score: Total Time

Goal: Under 15 Min

Guys blame Kim for this one. She wanted to do something gnarly on her 40th birthday so here it is. She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time. Then do that after if you do that.

Make sure you lower the reps on this one if you have a heavy bag and it will take forever/wreck you to do 40 of each.

For the sandbag burpee option you will do a burpee by or on your bag. Jump or step the feet in. Deadlift the bag with heels down, belly tight, and chest up. On the way up pick up speed. Jump with the bag and guide it to a locked out position overhead. Biceps by ears and belly tight.

For the burpee + ball toss you will perform a burpee - then step over the sandbag (so it's between the feet) and make sure the heels are down and knees are bent before you pick it up. Keep a solid back position as much as possible and keep the belly tight. Stand up hard and fast and use the lower body to help you hoist the bag up and over the shoulder.

For the lungester the sandbag or ball will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat.  Stand up hard and fast and finish with a press to lock out!

If your bag is too heavy to do a full thruster - cut out the press part and just do lunge lunge front squat.

EXTRA CREDIT:

40 Push Up + Sandbag Drag

Use the same weight you used for the main workout.

With the sandbag next to your shoulder on one side perform a push up - then drag the bag with the arm from the opposite side underneath your body and out to the other side. That is one rep.

Push Up Drag Under
Push Up Drag Back = 2 reps.

Enjoy!

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

LUNGESTERS - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

LUNGES - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SHIFT 102320

SHIFT TIP_202310

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, COOL DOWN FLOW

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

5 Rounds

5 Burpees
10 Alternating Hang Dumbbell Snatch
10 Alternating Lunges

Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-24# DB/KB

Score: Total Time

Goal: Under 15 Min

Kim's birthday workout is a doozy. This SHIFT workout is also a challenging one!

For the burpees you may do regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees.

Make sure you choose a burpee style that allows you to finish reps in no longer than 1 min even when you are super tired!

If you are doing a version with a push up make sure the hands are lower than the shoulders and in somewhat close to your body. Don't allow the elbows to flare out. Keep the belly tight and work to avoid snaking or worming! Touch the chest all of the way at the bottom.

For the hang dumbbell snatch you will use a single dumbbell held in one hand at the waist. Dip slightly making sure the heels stay down and knees don't cave in. Keep arm straight with weight dipping between the legs. Stand up hard and fast, shrug, and then punch the dumbbell overhead - locking out with the bicep by the ear! Lower back to the waist and switch hands. For each set of 10 you will end up doing 5 per arm.

The lunges will be unweighted.

For the lunges you may do forward stepping, reverse stepping, or even walking lunges. Reverse are our favorite for balance and glute activation purposes - but it's up to you. Make sure you take a long enough step each time that your front heel stays down when your back knee touches. Don't allow the working knee to cave in. Stand completely between reps and alternate feet with each step. You may also choose to use a counter balance for support. For each set of 10 you end up doing 5 per leg.

If you are unable to lunge for injury issues - you may choose to sub alternating step ups or single leg toe taps.

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

LUNGESTERS - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

LUNGES - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

102420

TIP BW BURPEES OCT 24TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

* 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*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

40 Dumbbell Step Up Overs
40 Burpees

Every Minute on the Minute:
12 Dumbbell Hop Overs

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 60 Reps of Each Per Round

Step Over Height Suggestion:
Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 12-18 Min

You don't need to do hop overs on the first minute. Choose a load and height you can keep a pace of at least 10 reps a minute for both the step up overs and burpees the whole way.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all the way down to nothing if you need to!

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Box Jump Warm Up

WORKOUT

2 Rounds

40 Back Rack Step Ups
40 Burpees

Every Minute on the Minute:
12 Dumbbell Hop Overs

RX Men: 95#
RX Women: 65#

RX+ Men/Women: 60 Reps of Each Per Round

Step Up Height Suggestion:
Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 12-18 Min

You don't need to do hop overs on the first minute. Choose a load and height you can keep a pace of at least 10 reps a minute for both the step ups and burpees the whole way.

Remember on this version is it a step up and not over.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

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 40 you end up doing 20 per side.

Modify these by lowering the weight. Use an empty bar or even go unweighted if you need to.

Sub with lunges or plate hug step ups.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

If you are just working with a barbell you can do barbell hop overs, switch to a lateral skip over, or find something a bit shorter to hop over!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

40 Sandbag Step Up Overs
40 Burpees

Every Minute on the Minute:
12 Sandbag Hop Overs

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: 60 Reps of Each Per Round

Step Over Height Suggestion:
Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 12-18 Min

You don't need to do hop overs on the first minute. Choose a load and height you can keep a pace of at least 10 reps a minute for both the step up overs and burpees the whole way.

For these step up and overs hold the sandbag on one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

If the sandbag is super heavy, you can also switch to unweighted step up overs or lower the reps to something you can complete in 4 minutes or less.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the hop over, stand next to your sandbag and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

4 Rounds

40 Dumbbell Step Up Overs (combined)
40 Burpees (combined)
40 Dumbbell Hop Overs (each)

One person works at a time.

Except BOTH people need to do 40 dumbbell hop overs at the end of the round and can do those at the same time.

Break the Step Up Overs and Burpees however you want.

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 60 Reps of Each Per Round

**Can also use sandbag or barbell options found in Program B or C if you would like!

Step Over Height Suggestion:
Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: Under 25 Min

To hit the goal, you'll need to be moving pretty fast. Remember that you get as much time to rest as you do to work on the step up overs and burpees, so jam on it when it's your turn to move.

You and your partner should be able to complete the step up overs in about 3 minutes and the burpees in around 2-2:30.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

MAMA MODIFICATIONS

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

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

91520

TIP WORKOUT SEP 15TH 2020

This is the test/re-test workout from 09/15/2020 for the Fall Nutrition Challenge!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

* 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*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 x 5 Min AMRAP
Each AMRAP is As Many Rounds and Reps as Possible in 5 Min:

6 Burpees
16 Air Squats
6 Burpees
16 Alternating Unweighted Lunges

Rest 1 Min After Each 5 Min AMRAP

No weight needed today!

No RX+ - just do more rounds!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 2-3 Rounds + per AMRAP

To hit the goal of 3 rounds in 5 minutes, you'll need to maintain a pace of 1:40-2:30 per round. There is an opportunity to really push the intensity on this one. Focus on breathing, quality movement and quick transitions!

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

Modify to a knee push up burpee or a burpee with hands elevated on a box or bench.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

SQUATS - 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.

LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SHIFT 091520

SHIFT TIPS_201509

This is the test/re-test workout from 09/15/2020 for the Fall Nutrition Challenge!!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: PIGEON STRETCH OR SCIATICA/PIRIFORMIS

SHIFT WARM UP

Full Body Simple Warm Up
Squat Warm Up

SHIFT WORKOUT

3 Rounds

Each Round is a 4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Min)

3 Burpees
8 Air Squats
3 Burpees
8 Unweighted Alternating Lunges

Rest 1 minutes between AMRAPs

Score: Total # of Completed Rounds + Any Additional Reps from each Round

Goal: 7+ Rounds

For this workout, you'll perform 3 burpees, 8 squats, 3 burpees, and 8 lunges for as many rounds/reps as you can until 4 minutes are up. Then you'll rest 1 minute and repeat that cycle two more times!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Each set of burpees should take no longer than 30 seconds so be sure to modify if you're struggling to complete them within that time.

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly  Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

The lunges should be unweighted and alternating. This means you end up doing 4 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

SQUATS - 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.

LUNGE - 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 step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.