SHIFT 091520

SHIFT TIPS_201509

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

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

SHIFT WARM UP

Full Body Simple Warm Up
Squat Warm Up

SHIFT WORKOUT

3 Rounds

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

3 Burpees
8 Air Squats
3 Burpees
8 Unweighted Alternating Lunges

Rest 1 minutes between AMRAPs

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

Goal: 7+ Rounds

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

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

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

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

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

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

MAMA MODIFICATIONS

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

SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

The Vault "QUINCE" Shift Demo

The Vault "QUINCE" Shift Subs and Mods

The Vault "QUINCE" Shift Tip

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

The Street Parking Vault is BACK!!!! (This is now Week 15!!)

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 FIFTEENTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - October 17 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, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "QUINCE"

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

12 Push Ups
12 Alternating Step Ups
12 Jump Overs, Plate Hops, or KB Swings

No weight needed unless doing KB Swings

If doing swings:
Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

Score: Total Number of Completed Rounds +
any Additional Reps

Goal: 6-9 Rounds

For this workout you will go through the 12 push ups, 12 step ups, and 12 jump over for 14 minutes.

For the push ups you may do regular push ups, knee push ups, even elevated push ups, or floor press.

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  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 12 you will do 6 per leg.

If you can't do step ups you can sub unweighted alternating lunges or single leg deadlift - 6 per side.

For the Dumbbell/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.

You can perform the same movement jumping onto a plate. Make sure you get your whole foot onto the plate each time and then step down. You can even scale this to a little skip up if need be.

Since we already have step ups in this workout if jumping or skipping is out of the question you can sub a KB swing.

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.

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.

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

SHIFT 101320

SHIFT TIPS_201310

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, HIPS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

4 Hang Power Cleans
4 Overhead Presses
6 TRX/Ring Rows

- Rest 2 minutes between AMRAPs -

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

6 Sit Ups
8 Goblet Squats

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 from both AMRAPs

Goal: 12+ Rounds (6 per AMRAP)

For this workout, you'll cycle through 4 hang power cleans, 4 overhead presses, and 6 TRX/ring rows until 7 minutes are up! Then you'll rest two minutes before completing another 7-minute AMRAP, this time of 6 sit ups and 8 goblet squats!

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

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 sit ups you can do whatever you like with your feet, just be sure to 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. 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 or to a slightly higher target!

MAMA MODIFICATIONS

HANG/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.

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 101420

SHIFT TIPS_201410

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders
15 DB/KB Swings
30 Mountain Climbers

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

Score: Time

Goal: 13 Min or Less

This one is super simple - you'll move for 1 minute, then do 15 swings, followed by 30 mountain climbers then repeat 4 more times for a total of 5 rounds!

For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). Low step ups are also an option if you can't jump or skip right now.

Shoot to finish the swings in 45 seconds or less! That means knocking out the 15 reps in no more than 2-3 sets. 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 mountain climbers, you'll start in the top of a push-up and alternate raises your knees up into your belly. If you can, try to switch feet quickly but if not, just go at whatever pace is appropriate for you. If you need to, you can elevate the plank position for these by placing your hands on a box, chair, or wall!

Every time a knee comes up is 1 rep towards the 30 mountain climbers.

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!

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

SHIFT 101520

SHIFT TIPS_201510

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 16 Min
(As Many Rounds and Reps As Possible in 16 Min)

8 Squat + Press
16 Unweighted, Alternating Step Ups
8 Burpees

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: 5+ Rounds

For this one, you'll cycle through 8 squat + presses, 16 step ups, and 8 burpees for 16 minutes!

For the Squat portion of the Squat + Press, 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 Press portion, after you've stood out of the squat, 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  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 16 you will do 8 per leg.

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

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!

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.

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

GOBLET/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

SHIFT 101620

SHIFT TIPS_201610

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, CALVES/ANKLES

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

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

10 Single-Arm Bent Over Rows, R
10 Single-Arm Bent Over Rows, L
20 Single Unders or Taps

Suggested Weight Range Men: 20-40# Single DB/KB
Suggested Weight Range Women: 12-30# Single DB/KB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

The way this one works is you'll perform 10 single arm bent over rows on your right right, then 10 reps on your left side, before moving onto 20 single unders or taps. Once you've complete that, you'll repeat that cycle until 10 minutes are up!

With a goal of 6 or more rounds in 10 minutes, you're shooting to finish a round in 2 minutes or less!

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.

If your weight feels too heavy for you, you can do a regular bent over row with both arms holding a single dumbbell (20 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.

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.

The Vault "CATORCE" Shift Demo

The Vault "CATORCE" Shift Subs and Mods

The Vault "CATORCE" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 14!!)

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 FOURTEENTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - October 10 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, COUCH STRETCH
POST: QUADS/IT BAND, HAMSTRINGS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "CATORCE"

4 Rounds

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

30 Sec Jog/Run/Walk, Bike, Row, Taps,
Single Unders
6 Ring/TRX Rows or Upright Rows
8 Air Squats

When the clock hits 4 min - REST 1 MIN!!

No weight needed today!

Score: Total Number of Completed Rounds + any Additional Reps from ALL 4 AMRAPs

Goal: 12 Rounds + (That's 3 Rounds Per 4 Min AMRAP)

For this workout you will go through the 30 seconds of movement, followed by 6 ring rows, 8 air squats for 4 minutes. When the clock hits 4 minutes you will rest 1 minute and then repeat that cycle for a total of 4 rounds or 20 minutes.

For the 30 seconds you can choose between a Jog/Run/Walk, Bike, Row or Taps.

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

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

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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

WALL BALL - If you have a hard time maintaining a neutral spine throughout the movement or if you tend to "bottom out" try subbing: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

SHIFT 100620

SHIFT TIPS_200610

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, POSTERIOR CHAIN RELEASE
POST: SPINE STRENGTHENING, COOL DOWN FLOW

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

3 Rounds

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

9 DB/KB Deadlifts
6 DB/KB Hang Power Cleans
3 Burpees

Rest 1 Min Between AMRAPs

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 from Each AMRAP

Goal: 8+ Rounds

The way this one works is you'll do 9 deadlifts, 6 hang power cleans, and 3 burpees as many times as you can in 4 minutes, ten rest 1 minute, and repeat that cycle twice more for a total of 3 rounds!

To hit the goal, you'll need to complete just under 3 rounds during each AMRAP. That means each round should take no more than 1:30!

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!

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

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.

HANG 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.

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

SHIFT 100720

SHIFT TIPS_200710

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: NECK/SHOULDER RELIEVER, HIP FLEXORS/PSOAS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

5 Inchworms
10 Pause Squats + Stand FAST

- Rest 2 minutes between AMRAPs -

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

5 Push Up Taps
10 DB/KB Jump Overs

No weight needed today except for an object to jump over!

Score: Total # of Completed Rounds + Any Additional Reps from Each AMRAP

Goal: 7+ Rounds

For this workout, you'll perform 5 inchworms and 10 pause squats as many times as you can in 7 minutes, then rest 2 minutes before completing another 7-min AMRAP of 5 push up + taps and 10 jump overs!

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 the top of a push up. 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. Keep the belly tight. 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.

For the pause 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! Pause for 2 seconds here then drive through the heels to stand as fast as you can.

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.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups.

Once you've completed 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 DB/KB hop over you will stand facing the DB/KB and jump over it. You can scale to a line or a skip over if you are intimidated to go over something. You may also sub low step ups.

MAMA MODIFICATIONS

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts 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.

INCHWORMS - If you have any trouble managing the pressure in your belly with this movement or if you're pregnant and find it uncomfortable, you can sub Bear Crawl, Bear Pose Shoulder Taps, Elevated Shoulder Taps, Seated or Strict Alternating Shoulder Press.

SHIFT 100820

SHIFT TIPS_200810

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, SCIATICA/PIRIFORMIS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds

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

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: 15 Min or Less

For this workout, you'll start with 1 minute of movement from the choices listed, then you'll complete 8 hang power snatches on both arms, then 8 goblet squats. Once you've done that, repeat 5 more times for a total of 6 rounds!

For the first part you will choose from a jog/run, row, bike, taps, or single unders (jump rope), or taps. If jumping or skipping is not an option, 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 and repeat until you've completed 8 reps then switch 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

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 over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

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.

SHIFT 100920

SHIFT TIPS_200910

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: CALVES/ANKLES, SCIATICA/PIRIFORMIS

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

4 Rounds

10 Sit Ups
20 Alternating, Unweighted Lunges
30 Single Unders or Taps

No weight needed today!

Score: Total Time

Goal: 12 Min or Less

This one is pretty straightforward - you'll do 10 sit ups, 20 lunges, and 30 single unders or taps for 4 rounds!

To finish within the goal time, you'll need to perform each round in 3 minutes or less. The lunges will likely take up the most time so be sure you're finishing those in 1:30 or less!

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 lunges should be unweighted and alternating. This means you end up doing 10 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 (unless you're subbing the jump rope/taps with step ups!)

For the single unders/taps, you will do 30 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.

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.

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

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. 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 "TRECE" Shift Demo

The Vault "TRECE" Shift Subs and Mods

The Vault "TRECE" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 13!!)

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 THIRTEENTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - October 3 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!  or more info - check out the Members Only Website!

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "TRECE"

6 Rounds

15 KB Swings
8 Burpees
15 Goblet Squats
8 Burpees

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

Score: Total Time

Goal: Under 20 Min

For this workout you will cycle through the 15 KB swings, 8 Burpees, 15 Goblet Squats, and 8 Burpees for 6 rounds total.

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!

You can also use a single DB.

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

MAMA MODIFICATIONS

SQUAT 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. 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 squat or shorter range of motion.

GOBLET 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.

FRONT/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.

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!

SHIFT 092920

SHIFT TIP_202909

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HAMSTRINGS
POST: SI JOINT RELEASE, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

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

Suggested Weight Range Men: 20-40# Single DB/KB
Suggested Weight Range Women: 12-30# Single DB/KB

Score: Total Time

Goal: 16 Min or Less

For this workout, you'll do 10 hang power snatches on one arm then 10 reps on the other arm, followed by 1 minute of movement. You'll repeat this cycle for a total of 8 rounds.

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 9 more times. Switch hands and complete another 10 reps. Both sets of 10 should be completed within a minute!

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

If running or jumping is not an option, you may also sub low step ups.

MAMA MODIFICATIONS

DB 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 sub shoulder height 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.

SHIFT 093020

SHIFT TIP_203009

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

20 Alternating Unweighted Step Ups
10 Push Up + Taps
10 DB/KB Hop Overs

No weight needed today except for a DB/KB to hop over!

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this one you'll perform 20 step ups, followed by 10 push up + taps and 10 hop overs until 15 minutes are over!

The step ups should be alternating and unweighted. 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 20 you will do 10 per leg.

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

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

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

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

For the DB/KB hop over you will stand next to the DB/KB and jump over it laterally. You can scale to a line if you are intimidated to go over something. You can also sub a little skip or step over.

MAMA MODIFICATIONS

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 Lunge + Lunge + Air Squat, Goblet/DB Squat

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.

RENEGADE ROW - If you're straining to breathe or brace or if you're coning in the plank position or when you pull in the row, you can modify the rows to your knees or sub shoulder taps. You can also separate the movement and do all of your push ups first and then all of your bent over rows. You could also Sub a Bear Pose Dumbbell Drag!

HOP/JUMP/SKIP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

SHIFT 100120

SHIFT TIP_200110

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

PART 1

EMOM 5 Min:
(Every Minute On the Minute for 5 Min)

12 DB/KB Deadlifts

---

Rest 1 full minute before starting PART 2

---

PART 2

EMOM 5 Min:
(Every Minute On the Minute for 5 Min)

12 Overhead Presses

---

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 Reps from Both EMOMs

Goal: 120 Reps (60 Reps per EMOM)

The way this one works is when the clock starts, you'll perform 12 deadlifts then rest the remainder of the minute. When the next minute starts, you'll do another 12 deadlifts. Repeat this cycle until 5 minutes are up then rest for 1 full minute (5:00-6:00). Then follow the same pattern but with 12 overhead presses.

Shoot for 15-30 sec rest in each minute. You do not need to use the same weight for the deadlifts and the presses but try to find weights that will challenge you to get the work done in a minute!

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

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.

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 100220

SHIFT TIP_200210

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

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

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

6 Burpees
12 Sit Ups
18 Air Squats

No weight needed today!

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4+ Rounds

For this workout, you'll complete 6 burpees, 12 sit ups, and 18 air squats then continue cycling through those three movements until 12 minutes are up!

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

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 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

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!

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.

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.

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

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 100420

SHIFT TIP_200410

Jeb's Birthday was Oct 2!! This is the SHIFT version of his birthday workout!

Street Parking SHIFT is the more simple version of the daily workout. This version is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP

10 Deadlifts
4 Burpees
10 Upright Rows
4 Burpees
10 Goblet Squats
4 Burpees

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

You may choose to sue a slightly heavier weight for deadlifts if you are comfortable and can keep good form.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 3 Rounds +

This is the SHIFT version of Jeb's birthday workout!! Help us celebrate!

For the deadlifts you can choose either a single kb/db in between the feet OR you can use a lighter pair of dumbbells on the outsides of the feet.

Either way - you should have your heels down, knees bent slightly, butt back, arms straight, weight close, and chest lifted. Lift the weight by digging the heels into the ground and lifting the chest. Stand all of the way up. Keep the arms straight and shoulders pulled back.

To lower the weight reach the butt back, keep the chest lifted, and bend the knees slightly.

For the burpees in this workout you may choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees. Challenge yourself but keep the goal in mind! The 4 reps should not take any more than 30 seconds.

For the upright rows you can either use a single weight in both hands or a light db in each hand. You will start fully standing with the weight at the waist and arms long. Pull the shoulders back and down. Shrug the shoulders up and pull the weight up the body with the elbows going high and outside (like you are zipping up your jacket). Lower back down to the waist to finish.

For the goblet squats you will hold the single weight at the chest or a dumbbell at each shoulder. Feet are shoulder width apart. Heels down. Reach butt back and down. Keep chest up and drive knees out. Get butt lower than knees at the bottom with heels down and chest up. Drive through heels and lift chest to stand.

If you need to - lower or drop the weight all together. If you have pain in the bottom position you can try an assisted squat or squat to a higher target.

MAMA MODIFICATIONS

KB/DB DEADLIFT - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT 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.

FRONT/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.

The Vault "DOCE" Shift Demo

The Vault "DOCE" Shift Subs and Mods

The Vault "DOCE" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 12!!)

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 TWELFTH 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 26 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, SPINE STRENGTHENING
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "DOCE"

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

1 Min Jog, Row, Bike, Taps, Low Step Ups
10 Push Up + Tap + Tap
10 Air Squats

No weight needed!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7 Rounds +

For this workout you will do  1 minute of movement followed by 10 push ups + tap, tap, and 10 air squats.

For the first part you will choose from a jog/run, row, bike, single taps, or low step ups, taps

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 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

MAN MAKERS - 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 in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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 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 092220

SHIFT TIP_202209

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, NECK/SHOULDER RELIEVER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

3 Rounds

Each Round is a 5 Min AMRAP
(As Many Rounds and Reps As Possible in 5 Min)

3 Burpees
6 Ring/TRX Rows
9 Air Squats

Rest 1 Min between AMRAPs

Score: Total # of Completed Rounds + Any Additional Reps from Each AMRAP

Goal: 8+ Rounds

The way this one works is you'll do 3 burpees, 6 ring/TRX rows, and 9 air squats until 5 minutes are up then you'll rest for 1 minute. Repeat that cycle (5 minutes of work / 1 minute of rest) two more times!

With a goal of 8 or more rounds across the three AMRAPs, you're shooting for just under 3 rounds per 5-minute interval.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! These should take 30 seconds or less.

For the Ring/TRX rows 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. You may also do Bar in Rack Rows!

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

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.

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 092320

SHIFT TIP_202309

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW, DECOMPRESSION SEQUENCE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

7 DB/KB Hang Power Clean
7 Overhead Press
7 DB/KB Jump Overs (Facing)

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: 15 Min or Less

For this workout, you'll perform 7 hang power cleans, followed by 7 overhead presses and 7 jump overs until you've completed 8 total rounds!

Shoot for a little less than 2 minutes per round!

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

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 questions you can perform a low alternating step up.

MAMA MODIFICATIONS

HANG 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.

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.

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.