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SHIFT TIPS_202608

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE STRENGTHENING, HAMSTRINGS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)

20 Single Unders / Taps
10 KB/DB Deadlifts

Suggested weight range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggest weight range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5+ Rounds

For this workout, you'll complete 20 single unders or taps followed by 10 deadlifts then you'll repeat those two movements until 10 minutes are over!

In order to reach the goal of 5 or more rounds in 10 minutes, you'll need to finish a round in 2 minutes or less! So be sure to modify if you're having trouble finishing in that timeframe!

For the single unders / taps, you will do 20 per round! You may also choose to do low step ups if jumping or skipping is not an option.

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!

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

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 its 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.

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SHIFT TIPS_202708

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

4 Rounds
12 Hang Power Cleans
12 Overhead Press
12 Air Squats

Suggested weight range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggest weight range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 12 Min

For this workout, you'll do 12 hang power cleans, 12 overhead presses, then 2 air squats for 4 total rounds.

Shoot to get each movement set done in one minute or less so that you're finishing one round in under three minutes!

For the dumbbell hang power clean, 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 overhead 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 in the ears! Then bring the dumbbells all the way down to the shoulders each 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!

MAMA MODIFICATIONS

POWER 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.

SHOULDER TO OVERHEAD/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.

BACK/GOBLET 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.

SHIFT 082820

SHIFT TIPS_200508

Time to RE-TEST Julian's choice for a challenge workout!

We did this workout earlier this month on Aug 5! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

Originally posted on 08/08/2018 - 08/31/2018 - 08/06/2019 - 08/31/2019

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: COUCH STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS OR HIPS

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!

10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

Score: Total number of completed rounds + any additional reps.
Goal: 5 Rounds +

For this workout you will do 10 step ups - alternating feet (5 per side). Then 10 lunges alternating feet (5 per side). Then 10 KB/DB Swings. Keep rotating through that as many times as you can in 15 min.

For the step ups, find a height that is challenging but you are comfortable with and will allow you to keep moving. Step your whole foot on the box/bench/whatever. Make sure the knee doesn't cave in. Stand all of the way up at the top. Alternate feet with each step.

For the lunges ideally you will touch your back knee to the ground. You will want to take a wide enough step that the front heel stays grounded. Don't allow the knee to cave in. If you've got space - make these walking lunges! If not you may do either backward or forward stepping.

If you need to you can hold onto a chair/pole or something for stability. If you are unable to get the back knee to the ground - don't worry. Just go as low as your body will allow pain free!

For the swings you will hold either the kb or a single dumbbell in both hands. Feet are about shoulder width apart. Heels are down. You will keep the arms long and hinge forward at the hips. Bend the knees slightly. Keep the chest up and belly tight. From here you will stand hard and fast! Allow the kb or db to swing out and away from the momentum created by the legs and hips. Bring the object to about eye level - guided up by the arms. Allow gravity to bring it back down but keep the back flat and chest UP! No rounding of the back!  Keep those heels down!

MAMA MODIFICATIONS

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.

FRONT RACK LUNGE/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 or holding the weight in a farmer carry. You can try smaller step/less range of motion, or step up or forward instead of step back in the 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

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

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SHIFT TIPS 200408

Time to re-test Miranda's CHALLENGE choice!

We did this workout earlier this month on Aug 4th! Make sure you check to see how you did last time - and we encourage you to do the same version this time to see if you can improve your score!

 We have actually done this workout before. We did it at the beginning and end of the Julian vs Miranda Challenge in 2018 and 2019.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW, QUADS/ITBAND

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

1 Min Run, Row, Bike, Single Unders, Taps, Low Step Ups
12 Goblet Squat to Press
6 Ring/TRX or Upright Row

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-35# Single KB or DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout you can choose what you would like to - or can do for the 1 min portion. Make sure you challenge yourself to an uncomfortable but sustainable pace.

For the goblet squat to press you will hold the object at the chest with the elbows tucked in and chest up. Feet are shoulder width apart with the heels down. Belly tight. Reach the butt back and down while driving the knees out. Keep lifting chest and lowering the butt back and down until the butt is lower than the knees at the bottom.

Avoid plopping or collapsing. Keep the chest up belly tight and knees out! Drive through the heels to stand.

If you find yourself plopping you may choose to lower the weight or ditch it completely. If you have any pain in that bottom position you may choose to squat to a target that is a bit higher. Make sure you are still focusing on reach the butt back and knees out.

For the rows you may do ring, banded, trx or swap out an upright row with your KB or DB!

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.

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.

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 "Siete" Shift Demo

The Vault "Siete" Shift Subs and Mods

The Vault "SIETE" Shift Tip

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "SIETE"
EMOM 16 Min
(Every Minute on the Minute for 16 Min)

Min 1: 8 Goblet or Dumbbell Lunges + 4 KB/DB Press

Min 2: Max Jump / Skip Overs (Facing)

Idea Weight for Men: 30-55# Single KB/DB or pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB or pair of lighter dumbbells

Score: Jump / Hop / Skip Over reps ONLY!
Goal: 80 Reps

For the first minute you will perform 8 goblet/db lunges + 4 press. Whatever is left over of that minute you will rest. The following minute you will perform max jump overs. You will repeat this cycle for a total of 16 minutes.

For the lunges you will hold a single KB or DB at the chest/shoulders. You can also hold 2 DB at your sides in the farmers carry position. These are alternating lunges so you will perform 4 on each leg.

 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 touch your knee to the ground with the weight - ditch it and just go with bodyweight.

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

For the shoulder press you can use a single kb/db or two dumbbells resting on the shoulders. Keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps by the ears! Watch the leaning back as you press the object up!

For the Dumbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the questions you can perform a kb swing.

MAMA MODIFICATIONS

FRONT RACK/GOBLET/DB 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.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.

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.

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SHIFT TIPS_201808

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

4 Rounds
10 KB/DB Swings
10 Sit Ups
10 KB/DB Swings
10 Burpees

Suggested weight range for Men: Single 20-50# KB/DB
Suggested weight range for Women: Single 12-35# KB/DB

Score: Total Time
Goal: 8-15 Min

For this workout, you'll perform 10 KB/DB swings, 10 sit ups, another 10 KB/DB swings, and then 10 burpees until you've done 4 rounds!

Each set of the 10 swings should take you 20-30 seconds. For these, you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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.

The burpees will likely take the longest of all the movements. Try to keep the 10 reps under 1:30-2:00! You may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

POWER 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.

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.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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

KB SWING - If you notice any 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!

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. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

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SHIFT TIPS_201908

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
24 Unweighted Squats
12 Push Ups

No weight needed today!

Score: Total Time
Goal: 8-15 Min

For this workout, you'll complete 24 squats followed by 12 push ups until 6 rounds are finished!

These are a lot of squat reps - 144 to be exact! If these take longer than 1:30, be sure to modify so that you can get through them quicker!

For these, 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!

For the push ups 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 12 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.

MAMA MODIFICATIONS

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

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.

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.

SHIFT TIPS_202008

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SI JOINT RELEASE, HIPS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Reps as Possible in 14 Min)
1 Min Jog, Row, Bike, Single Unders, Taps, Skip Overs
1 Min Step Ups

So this works out to be 7 Rounds TOTAL of each.

No weight needed again today!

Score: Total Reps of Step Ups ONLY
Goal: 80-100 Reps

So the way this one works is you'll move for 1 minute through one of the movement options then immediately transition into 1 minute of step ups. Continue moving back and forth until 14 minutes are up (you'll have done each 7 times)!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), taps, or skip overs. Be sure to move the full minute!

We're shooting for 10-15 step ups per round so be sure to choose a height that will challenge you! If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. These should be alternating but each step counts toward your total reps so if you do 6 on your right and 5 on your left, your total reps are 11!

If step ups are not an option, you may swap for lunges!

MAMA MODIFICATIONS

DB STEP UPS/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

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.

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SHIFT TIPS_202108

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, COOL DOWN FLOW

SHIFT WARM UP

Squat Warm Up
Full Body Simple Warm Up

SHIFT WORKOUT

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds or more

For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees. You can also do no push up burpees, or even elevated push up or elevated no push up burpees. The goal is to be able to finish each set of burpees in no longer than about 75 seconds.

For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest. Feet are shoulder width apart and heels are down. You will tighten the belly, lift the chest, and reach the butt back and down. Drive the knees out. Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward. Keep the heels down the whole time!

If you are unable to get that low in a good position with weight - you may do these weightless!

If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something. The goals are still to keep the heels down and chest up/knees out though!

For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands. The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears! Keep the belly tight and don't allow yourself to lean backwards!

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!

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.

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.

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.

The Vault "SEIS" Shift Demo

The Vault "SEIS" Shift Subs and Mods

The Vault "SEIS" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 6!!)

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 SIXTH 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 - Aug 15 to receive credit for participating this week!

The 25 Vault workouts 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! For more info - check out the Members Only Website!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

Street Parking Vault: "SHIFT SEIS"
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, Taps, Low
Step Ups
12 KB Swings
12 Squats

Idea weight for Men: Single 30-50# DB/KB
Idea weight for Women: Single 12-25# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps.
Goal: 5 Rounds +

For this workout you will cycle through the 1 minute of movement (jog, row, bike, taps, for low step ups) then 12 kb swings, 12 squats for 15 minutes.

For the first part you will choose from a jog/run, row, bike, taps or 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 shoulder height. 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 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!

If you tend to really collapse in the bottom position-  try slowing down just a bit and really focusing on driving the knees out and lifting the arms and the chest. You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels. Or if injury/issue prevents this you may squat to a slightly higher target!

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.

KB SWING - If you notice any 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!

AIR 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.

SHIFT 081120

SHIFT TIPS_201108

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds
10 Bent Over Rows, Supine Rows, or Ring/TRX Rows
10 Push Up + Tap + Tap
10 Sit Ups

Suggested weight range Men: Pair of 20-35# Dumbbells - or - 30-50# Single DB/KB
Suggested weight range Women: Pair of 10-20# Dumbbells - or - 15-35# Single KB/DB

Score: Total Time
Goal: 10-15 Min

For this workout, do 10 rows (bent over, supine ring, or TRX), 10 push up + taps, and 10 sit ups until 6 rounds are completed.

If you choose the bent over rows, you can do them with one or two dumbbells. For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! If you do this version with one DB, you can hold a dumbbell head in each hand and apply the same mechanics!

You can also do a supine/TRX/Ring row instead of bent over rows!

Try to get the push ups + taps done in one minute or less. You may do regular push ups, knee push ups, or even elevated push ups. 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, knees, or even elevated!

1 push up + tap right shoulder + tap left shoulder = 1 rep.

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.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS 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. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 081220

SHIFT TIPS_201208

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS OR SI JOINT RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Skip Overs, Taps, Low Step Ups
10 Goblet Squats
20 Single Unders, Skip Overs, Taps, Low Step Ups
10 Hang Power Cleans

Suggested weight range for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Suggest weight range for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds

For this workout, you'll do 20 single unders (or another option listed), 10 goblet squats, another 20 single unders, and then 10 hang power cleans for 12 minutes!

For the single unders/skip overs/taps, you will do 20 per set so 40 each round! You may also choose to do low step ups if jumping or skipping is not an option.

For the Goblet Squat you will hold the weight at the chest/shoulders. 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!

For the hang power clean you hold either a single dumbbell by the heads or one in each hand 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!

You don't need to use the same weight for both movements! Feel free to squat with one or two DBs and use a different set or single dumbbell for the hang power cleans! Whatever works for you!

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

SQUAT/POWER CLEAN - 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.

GOBLET 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.

SHIFT 081320

SHIFT TIPS_201308

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Shoulder Press
8 Alternating Step Ups or Lunges

**Step Ups or Lunges may be weighted or unweighted. Your choice.

Suggested weight range for Men: Single 30-50# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-35# KB/DB - or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10-15 Rounds

For this workout, start with 8 shoulder press then move on to 8 alternating step ups or lunges and repeat until 12 minutes are up!

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

If you do step ups, choose a height that will challenge you but that you feel comfortable stepping up to and down from. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet.

If you do lunges, 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.

Both the step ups and lunges should be unweighted and alternating. This means you end up doing 4 per leg per round.

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

REVERSE 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.

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.

SHIFT 081420

SHIFT TIPS_201408

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIPS OR COOL DOWN FLOW

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

7 Rounds
10 KB/DB Deadlifts
15 Air Squats

Suggested weight range for Men: Single 25-55# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-40# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: 9-13 Min

For this workout, you'll complete 10 KB/DB deadlifts followed by 15 air squats until you've done 7 rounds total!

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!

These should take 20-30 seconds so be sure to pick a weight that you can move through pretty quickly with.

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. Aim to finish these in 1:00-1:30!

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

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.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

AIR 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.

The Vault "CINCO" Shift Demo

The Vault "CINCO" Shift Subs and Mods

The Vault "CINCO" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 5!!)

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 FIFTH 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 - Aug 8 to receive credit for participating this week!

The 25 Vault workouts 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! For more info - check out the Members Only Website!

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "CINCO"
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
5 Kettlebell/Dumbbell Deadlifts
1 Burpee
5 Kettlebell/Dumbbell Deadlifts
2 Burpees
5 Kettlebell/Dumbbell Deadlifts
3 Burpees...

Keep doing 5 Deadlifts and adding 1 Burpee each round. Get as far as you can in 10 min!

Idea weight for Men: 40-60# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 25-40# Single KB/DB - or - pair of lighter dumbbells

Score: Total REPS added up at the end!
Goal: Get through the 5 + 8 or more!!

For this workout you will start with 5 deadlifts + 1 burpee. Then 5 deadlifts + 2 burpees. You will keep doing 5 deadlifts and add 1 burpee each round until the 10 minutes is up!

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!

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

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.

SHIFT 080420

SHIFT TIPS 200408

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Min Run, Row, Bike, Single Unders, Taps, Low Step Ups
12 Goblet Squat to Press
6 Ring/TRX or Upright Row

Idea weight for Men:  35-55# Single KB or DB
Idea weight for Women: 12-35# Single KB or DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout you can choose what you would like to - or can do for the 1 min portion. Make sure you challenge yourself to an uncomfortable but sustainable pace.

For the goblet squat to press you will hold the object at the chest with the elbows tucked in and chest up. Feet are shoulder width apart with the heels down. Belly tight. Reach the butt back and down while driving the knees out. Keep lifting chest and lowering the butt back and down until the butt is lower than the knees at the bottom.

Avoid plopping or collapsing. Keep the chest up belly tight and knees out! Drive through the heels to stand.

If you find yourself plopping you may choose to lower the weight or ditch it completely. If you have any pain in that bottom position you may choose to squat to a target that is a bit higher. Make sure you are still focusing on reach the butt back and knees out.

For the rows you may do ring, banded, trx or swap out an upright row with your KB or DB!

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.

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.

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.

SHIFT 080520

SHIFT TIPS_200508

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!
10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

Score: Total number of completed rounds + any additional reps.
Goal: 5 Rounds +

For this workout you will do 10 step ups - alternating feet (5 per side). Then 10 lunges alternating feet (5 per side). Then 10 KB/DB Swings. Keep rotating through that as many times as you can in 15 min.

For the step ups, find a height that is challenging but you are comfortable with and will allow you to keep moving. Step your whole foot on the box/bench/whatever. Make sure the knee doesn't cave in. Stand all of the way up at the top. Alternate feet with each step.

For the lunges ideally you will touch your back knee to the ground. You will want to take a wide enough step that the front heel stays grounded. Don't allow the knee to cave in. If you've got space - make these walking lunges! If not you may do either backward or forward stepping.

If you need to you can hold onto a chair/pole or something for stability. If you are unable to get the back knee to the ground - don't worry. Just go as low as your body will allow pain free!

For the swings you will hold either the kb or a single dumbbell in both hands. Feet are about shoulder width apart. Heels are down. You will keep the arms long and hinge forward at the hips. Bend the knees slightly. Keep the chest up and belly tight. From here you will stand hard and fast! Allow the kb or db to swing out and away from the momentum created by the legs and hips. Bring the object to about eye level - guided up by the arms. Allow gravity to bring it back down but keep the back flat and chest UP! No rounding of the back! Keep those heels down!

MAMA MODIFICATIONS

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.

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.

DB 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 sub KB SWINGS.

KB SWING - If you notice any 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 080620

SHIFT TIP_200608

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds (For Time)
30 Single Unders, Taps, Skip Overs
12 Sit Ups
12 Shoulder Press

Suggested weight range for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Suggested weight range for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 13 Min

For this workout, you'll do 30 single unders/taps/skip overs, 12 sit ups, and 12 shoulder presses until you've completed 5 rounds.

For the single unders/taps/skip overs, you will do 30 per round! You may also choose to do low step ups if jumping or skipping is not an option.

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.

For the shoulder 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 in the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

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. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 080720

SHIFT TIPS_200708

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

3 Rounds (For Time)
1 Min Taps, Low Step Ups, Jog, Row, Bike
20 Goblet Squats
15 KB/DB Deadlifts
1 Min Taps, Low Step Ups, Jog, Row, Bike

Rest 1 Min Between Rounds

Suggested weight for Men: 35-55# KB or 2 X 25# DBs
Suggested weight for Women: 12-30# KB or 2 X 10# DBs

Use what you have!

Score: Total Time (Including Rest)
Goal: 12-18 Min

For this workout you can choose between taps, low step ups, jogs, rowing, biking, or even single unders.

For the goblet squats you will hold either a single dumbbell or a single kettlebell at the chest. Feet should be shoulder width apart and heels are down. Reach the butt back and down and keep the chest lifted. Drive the knees out as you go down. Ideally you will get the butt lower than the knees WITH the chest up and knees out.

If you kind of collapse when you go that low - first step is to lose the weight and do these as just air squats.

From here if you need to scale further for any reason you can go to a higher target or use a wall or chair to assist you. Still focus on keeping those heels down and knees out though!

For the deadlifts you can either do a dumbbell in each hand or you can do a single dumbbell of kettlebell between the feet. For this moment the object(s) will start on the ground. The heels should stay down and you should bend the knees. The object is either IN BETWEEN (not way out in front) of your feet or right to the sides of each foot. Lift your chest and make sure your back is flat! Simply drive the heels down and lift the chest to stand up completely. Squeeze your butt at the top.

When you are putting the KBs back down you will reach the butt back, keep the chest lifted, and bend the knees!

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.

DB/GOBLET 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.

POWER 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.

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.

The Vault "CUATRO" Shift Demo

The Vault "CUATRO" Shift Subs and Mods

The Vault "CUATRO" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 4!!)

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 FOURTH 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 - August 1 to receive credit for participating this week!

The 25 Vault workouts 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! For more info - check out the Members Only Website!

This workout was posted during the last Vault on: 01/27/2020 and originally on 03/22/2018

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: "SHIFT Cuatro" (Time)
10 Unweighted Lungesters
5 Sit Ups
9 Unweighted Lungesters
5 Sit Ups
8 Unweighted Lungesters
5 Sit Ups
7 Unweighted Lungesters
5 Sit Ups
6 Unweighted Lungesters
5 Sit Ups
5 Unweighted Lungesters
5 Sit Ups
4 Unweighted Lungesters
5 Sit Ups
3 Unweighted Lungesters
5 Sit Ups
2 Unweighted Lungesters
5 Sit Ups
1 Unweighted Lungesters

No weight needed for this one today! See write up for subs!

Score: Total Time
Goal: Under 15 Min

For this workout you start with 10 unweighted Lungesters, then 5 sit ups, then 9 Lungesters, 5 sit ups. The sit ups will always sty at 5 reps and your Lungesters will decrease by 1 each time. When you get to 1 Lungester you're done!

For the unweighted Lungesters you may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.

If you are unable to lunge you can sub an alternating step up on each side + a body weight squat.

For the  step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Then you will perform the body weight squat.

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. You can even use a little assistance like a band or rope to pull yourself all the way up.

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

MAMA MODIFICATIONS

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

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS 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. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)