SHIFT 092420

SHIFT TIP_202409

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: HIPS 2.0, PIGEON STRETCH

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

10 Sit Ups
10 Goblet Squats

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one, you'll complete 10 sit ups and 10 goblet squats until 12 minutes are up!

With a goal of 6 or more rounds, you'll want to finish a round in 2 minutes. This should be totally doable so don't be afraid to challenge yourself on the squat weight!

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 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!

MAMA MODIFICATIONS

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)

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.

SHIFT 092520

SHIFT TIP_202509

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW, CALVES/ANKLES
POST: SHOULDER FLOW, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds

20 Single Unders / Taps
10 Push Ups
10 Bent Over Rows

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

Goal: 16 Min or Less

For this workout, you'll complete 20 single unders or tap, 10 push ups, and 10 bent over rows for 6 rounds total!

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 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 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.

For 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 could also do 10 single-arm bent over rows on each arm. Since this takes longer than doing 10 with both arms, it may affect your goal rounds but it will keep the stimulus of the workout!

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.

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.

SHIFT 092620

SHIFT TIP_202609

Special Saturday SHIFT for Julian's Birthday!

His birthday was actually the 15th - but we moved this workout due to the Vault workout last week.

This SHIFT workout was originally posted on Sept 17, 2018, then again on Sept 16, 2019! Since we are re-testing the main version (Julian's Birthday Workout) we will re-test the SHIFT version too! Enjoy!

Street Parking SHIFT is the more simple version of the daily workout - 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!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

10 Rounds for Time
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press

Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells
Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells

Score: Total Time

Goal: 25 Min or Less

For the 1 min section you can choose between bike, row, jogging or taps. Go at an uncomfortable pace, but something that will allow you to keep moving the whole time.

For the hand DB or KB clean you can do this with a single kb or db, or 2 dumbbells. You will start with the object(s) at the waist. Perform a small dip by bending the knees slightly. Stand up hard and fast helping to make the db or kb weightless. Shrug the shoulders and pop the weight up to your chest by rotating the hands around.

For the press you will simply PRESS the weight over your head. Get the weight all of the way up until the biceps are by the ears. Keep the belly tight and squeeze the cheeks.

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.

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.

The Vault "ONCE" Shift Demo

The Vault "ONCE" Shift Subs and Mods

The Vault "ONCE" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 11!!)

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 ELEVENTH 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 - Sept 19 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!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: POSTERIOR CHAIN RELEASE OR SI JOINT RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "ONCE"

EMOM 10 Min:

5 DB/KB Deadlifts
5 DB/KB Hang Power Cleans
5 DB/KB Press

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

Score: Total Reps - So... If you keep 5-5-5 each minute your score is 150.

(If you need to lower reps - that's ok. Or, you may choose to go heavier if 5-5-5 is easy. If you don't have access to heavier weight  you may raise the numbers a bit. To 6-6-6 or even 7-7-7)

Goal: 150 reps!

For this workout it's super important for you to make it your own and challenge yourself! Make sure you aren't getting more than 20 seconds of rest, so either go up in weight or reps depending on what you have available. Adjust as you go if needed.

For the deadlifts, you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outside 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 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! You can do the same movements with one DB or KB - check out the demo video!

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 next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

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.

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 091520

SHIFT TIPS_201509

This is the test/re-test workout for the Fall Nutrition Challenge - so make sure you log your score so that when we re-test you can see how you've improved!

ALSO - HAPPY BIRTHDAY JULIAN!!! This is NOT Julian's birthday workout. We moved it since it has a bunch of clean and jerks - and wouldn't have worked well after "Once". You will find his birthday workout on 09/26 (if you've been with us for more than a year - you know it's a doozy)

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.

SHIFT 091620

SHIFT TIPS_201609

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: COUCH STRETCH, HIP FLEXORS/PSOAS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

8 Ring/TRX Rows
12 DB/KB Jump Overs (Facing)
8 Sit Ups

Score: Total Time

Goal: 16 Min or Less

For this one you'll do 8 rows, 12 jump overs, and 8 sit ups for a total of 8 rounds!

In order to hit the goal time of 16 minutes or less, you'll need to complete each round in at least 2 minutes. So keep an eye on the clock and modify one or two of the movements if you are straying from the goal.

For the Ring/TRX, 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!

For the DB/KB hop 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.

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

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.

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.

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 091720

SHIFT TIPS_201709

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: QUADS/IT BAND, DECOMPRESSION SEQUENCE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

10 Overhead Press
15 Goblet Squats
20 Single Unders / Taps

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 # of Completed Rounds + Any Additional Reps

Goal: 4+ Rounds

The way this one works is you'll complete 10 overhead presses, followed by 15 goblet squats, and then 20 single unders or taps, then you'll repeat that cycle until 12 minutes are over!

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.

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

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.

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.

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 091820

SHIFT TIPS_201909

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HAMSTRINGS/CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

10 Push Up + Taps
6 Hang Dumbbell Power Snatch, R
6 Hang Dumbbell Power Snatch, L
1 Min Jog/Run, Row, Bike, Taps, Single Unders

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

Score: Total Time

Goal: 15 Min or Less

For this workout, you'll do 10 push up + taps, then 6 hang dumbbell power snatches on your right arm, followed by 6 reps on your left arm, then you'll choose one of the listed options and move for 1 minute. Repeat that cycle 4 more times for a total of 5 rounds!

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, knees, or even elevated!

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

For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and repeat for the next rep. Switch hands once you've completed 6 reps.

For the last part you will choose from a jog/run, row, bike, taps, or single unders (jump rope). If jumping is not an option, you may sub with low alternating step ups.

MAMA MODIFICATIONS

PUSH UPS + DB DRAG - 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. You could also separate the movement and complete 12 Elevated Push Ups and 12 Bear Pose Dumbbell Drags (See Mama Modifications Movement Library for DB Drag Demo).

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.

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.

The Vault "DIEZ" Shift Demo

The Vault "DIEZ" Shift Subs and Mods

The Vault "DIEZ" Shift Tip

Street Parking SHIFT is the more simple version of the daily workout. This option 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 10!!)

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 TENTH 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 - Sept 12 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. (Jan - June then again July - Dec) 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: MORNING COFFEE, CALVES/ANKLES
POST: HIP FLEXORS/PSOAS, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "DIEZ"

4 ROUNDS

20 Squats
10 Burpees
30 Single Unders / Skip Overs / Taps

Rest 1 Min Between Rounds

No weight needed today!

Score: Total Time (Including Rest)

Goal: Under 16 Min

For this workout you will complete the 20 squats, 10 burpees, and 30 single under/taps. Then you will rest a minute and repeat that cycle 3 more times.

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!

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

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

MAMA MODIFICATIONS

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.

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

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.

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.

SHIFT 090820

SHIFT TIPS_200809

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE OR ENERGIZING SEQUENCE
POST: HAMSTRINGS, SI JOINT RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders
8 Dumbbell Hang Power Snatch, R
8 Dumbbell Hang Power Snatch, L

Score: Total Time

Goal: 13 Min or Less

For this workout, you'll choose one of the listed options and move for 1 minute, then move onto 8 hang power snatches on your right arm then 8 reps on your left arm, then repeat that cycle for 5 more rounds!

For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). If jumping or skipping is not an option right now, you may sub low step ups!

For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist to set up for the next rep.

Complete all 8 reps on one side before moving onto the other! Both sides should take no longer than 1 minute! If you're having trouble, lessen the weight or lower the reps to 6 and 6!

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

SHIFT 090920

SHIFT TIPS_200909

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

16 Unweighted Alternating Lunges
8 Ring/TRX Rows

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one you'll perform 16 lunges followed by 8 rows until 12 minutes are up!

The lunges should take between 1-1:30 and should be unweighted and alternating. This means you end up doing 8 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.

For the Ring/TRX 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 or Bent Over Rows (if you choose this option and also need to sub the lunges - go with step ups instead of toe touches!)

MAMA MODIFICATIONS

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.

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 091020

SHIFT TIPS_201009

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

5 Goblet Squats
10 Push Ups
15 Air Squats

Rest 30 seconds between rounds

Score: Total Time (Including Rest)

Goal: 15 Min or Less

For this workout, you'll do 5 goblet squats, 10 push ups, and 15 air squats then rest for 30 seconds before starting the next round. You'll repeat this cycle 4 more times for a total of 5 rounds!

Don't be afraid to push the pace a little on those air squats knowing that you'll get a rest before the next round starts!!

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!

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 do at least 5 reps of.

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.

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 or even hold onto something for assistance. 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

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.

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.

SHIFT 091120

SHIFT TIPS_201109

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

4 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders
10 KB/DB Deadlifts
10 Dumbbell Hang Power Cleans
10 Sit Ups

Score: Total Time

Goal: 16 Min or Less

For this one, you'll choose one of the options listed and move for 1 minute, then do 10 deadlifts, 10 hang power cleans, and 10 sit ups for a total of 4 rounds!

For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). If jumping or skipping is not an option right now, you may swap for low step ups!

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 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!

Consider using the tenth and final deadlift to set up for the first hang power clean since the start position is at the top of the deadlift. If you choose to do this, be sure to rest after the ninth deadlift so that you are ready to start the cleans!

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!

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.

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.

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)

The Vault "NUEVE" Shift Demo

The Vault "NUEVE" Shift Subs and Mods

The Vault "NUEVE" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 9!!)

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 NINTH 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 - SEPT 5 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, SPINE STRENGTHENING
POST: SCITATICA/PIRIFORMIS, THORACIC SPINE RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "NUEVE"

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

10 Step Up (Unweighted - Alternating)
6 Ring Rows / Bent Over Rows
2 Inchworms

Idea weight for Men: Single 30-50# KB/DB -or - pair of lighter dumbbells (Bent Over Rows)
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells (Bent Over Rows)

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

For this workout you will go through the 10 step ups, 6 ring row, and 2 inchworm for 12 minutes.

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. Each set of 10 you will do 5 per leg.

If you are unable to perform step ups you can sub alternating bodyweight lunges.

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 6 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 single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the ribcage area with the elbow going back. Control the up and then show control as you lower down. You will do 6 per side.

For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!

Keep the belly tight and avoid  worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.

If you need to take out the push up completely - that is fine.

You may also sub a push up + 10 elevated shoulder taps for 1 inchworm.

MAMA MODIFICATIONS

STEP UPS/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

WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps

SHIFT 090120

SHIFT TIPS_200109

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 10 MIN
20 Single Unders / Taps
8 Goblet Squats

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: 6+ Rounds

For this workout, you'll do 20 single unders or taps followed by 8 goblet squats until 10 minutes are over!

With a goal of 6 or more rounds, you should be finishing each round in a little less than 2 minutes! If you're having trouble doing that, consider doing regular air squats instead of goblet squats or reduce the single under / tap reps!

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 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!

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.

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.

SHIFT 090220

SHIFT TIP_200209

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

PART 1:

5 Rounds
6 Burpees
12 Deadlifts

Rest 2 Min before Part 2

PART 2:

5 Rounds
6 Burpees
12 Bent Over Row

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

Score: Total Time (including rest)

Goal: 18 Min or Less

For this workout there are two parts but you are scoring how long it takes you to do both combined! You will do 5 rounds of 6 burpees and 12 deadlifts, then rest two minutes, then complete 5 rounds of 6 burpees and 12 bent over rows!

With 6 burpees per round in both parts, that's 60 burpees total. You should get the 6 reps done in 30-45 seconds. If it's taking you longer than that, modify to knee push up burpees, no push up burpees, or even an elevated burpee!

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 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!

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

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/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 090320

SHIFT TIPS_200309

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: SHOULDER FLOW, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 12 MIN
1 Min Jog/Run, Row, Bike, Single Unders, Taps
10 Overhead Presses

Suggested Weight Range for Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range for 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 choose one of the options listed and move for 1 minute followed by 10 overhead presses until 12 minutes are up!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or taps. If running or jumping isn't an option, you may sub low alternating step ups.

For the shoulder press, pick a weight that will be challenging. It's OK if you can't just bang out 12 reps with it. But be sure you can still finish them in 1 minute or less. 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.

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.

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 090420

SHIFT TIPS_200409

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS OR COOL DOWN FLOW

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

AMRAP 15 MIN
10 KB/DB Swing
15 KB/DB Hop Overs
20 Air Squats

Idea Weight for Men: 30-55# Single KB/DB
Idea Weight for Women: 12-25# Single KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 4+ Rounds

For this workout, you'll perform 10 KB/DB swings, then 15 jump overs, followed by 20 air squats until 15 minutes are over!

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!

These should take no more than a minute.

For these DB/KB Hop Overs, you will stand FACING the DB/KB and jump over it. Then you will turn around and jump back over the object. Every jump counts as 1 rep. Try to get these done in 1:30-2:00

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 low alternating step up.

For the air squats, you're working to get them done in 2 minutes 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

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!

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.

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.

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!

The Vault "OCHO" Shift Demo

Ocho_Shift_SubsandMods

The Vault "OCHO" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 8!!)

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 EIGHTH 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 29 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: NECK AND SHOULDER RELIEVER, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Times You Will Complete:

4 Rounds

8 Ring/TRX Rows (or single arm bent over rows - 8 each side)
8 Goblet Squats

Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total Time (including rest minutes)
Goal: Under 20 MinSo the way this works is this - you will complete 4 rounds of the 8 + 8 - then rest 1 min. Repeat 3 more times!

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. 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 single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down. You will complete 8 on each side.

If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

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!

MAMA MODIFICATIONS

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.

SQUAT CLEAN - You could try less weight, going from the hang position or starting with a wider stance and 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.

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 082520

SHIFT TIP_202508

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CALVES/ANKLES, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 15 MIN
(As Many Rounds and Reps as Possible in 15 Min)

1 Min Jog, Row, Taps, Single Unders
8 Push Up + Tap + Tap
16 No Push Up Burpees

No weight needed today!

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

For this workout, you'll choose one of the listed options and move for 1 minute before moving onto 8 push up+taps and then 16 no push up burpees until 15 minutes are up!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or taps. If jumping or skipping is not an option, you can do 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 8 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 No Push Up Burpees, plant your hands to the ground, jump or step your feet back to the top of the push up position then jump or step your feet back toward your hands before coming all the way up to standing. These should not take longer than 2 minutes so if you're having trouble finishing in time, modify by elevating your hands to a box or a wall!

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.

PUSH UP + RENEGADE ROW - 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. For the renegade rows you can try these from the knees or separate the movements and do elevated push ups and bent over rows. You might also want to use the SHIFT version of the movement with Push Up+Tap+Tap

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