31820

TIP WORKOUT MAR 18TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT, SCIATICA/PIRIFORMIS

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Dumbbell Squats
Run 400 Meters
Rest 2 Min Between Rounds

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

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

**Since Program C is Bike/Row - if you want to do Sandbag Back Squats - put your score here and list "Sandbag" in comments.

Score: SLOWEST ROUND ONLY
Goal: Under 3:30

Think of the squats as the "buy in" for the run.  We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the 400m run, it should be all out, shoot for 2 minutes at the most.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target. Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Back Squats
Run 400 Meters
Rest 2 Min Between Rounds

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

RX+ Men: 135-155#+
RX+ Women: 95-105#+

Score: SLOWEST ROUND ONLY
Goal: Under 3:30

Think of the squats as the "buy in" for the run.  We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

For the 400m run, it should be all out, shoot for 2 minutes at the most.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Again, go all out on whatever option you choose. Better yet, pick a rep target. Can you get 100 hop overs in 2 minutes? Do that every round!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds
30 Back Squats
Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
Rest 2 Min Between Rounds

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

RX+ Men: 135-155#+
RX+ Women: 95-105#+

**Can also use sandbag or dumbbells from Program A for the squats!

Score: SLOWEST ROUND ONLY
Goal: Under 3:30

Think of the squats as the "buy in" for the bike/row.  We want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the bike/row. How hard can you go after 30 squats??

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Option to replace the barbell with dumbbells or a sandbag too!

For the Bike/Row, it should be all out, shoot for 2 minutes at the most.  Shorten the distance/calories as needed to fit the time window.

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.

SHIFT 031820

SHIFT TIP_201803

SHIFT WARM UP

Running Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Rounds
15 Goblet Squats
1 Min Row/ Jog / Bike / Low Step Ups / Taps / or Single Unders
15 Goblet Squats
Rest 1 Min Between Rounds

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

Score: Total Time (Including Rest)
Goal: Under 16 Min

For this workout you will go through 15 goblet squats, 1 minute of movement, followed by 15 goblet squats. You will rest a full minute and repeat 3 more times.

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 lower the goblet squats to 10 if you want to try and do it with weight. You can also 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 1 minute you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps.

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.

31920

TIP SB HANG TO OH MAR 19TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE OR DECOMPRESSION SEQUENCE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds
30 Kettlebell/Dumbbell Swings
15 Dumbbell Push Press
10 Toes to Bar / 15 V-Ups

RX Men: 50-55# KB/DB (for swings) - 40-50# DBs (for push press)
RX Women: 30-35# KB/DB (for swings) -  25-35# DBs (for push press)

RX+: 6 Rounds
Can only do RX+ if you finish first 5 rounds under 12 Min.

Score: Total Time
Goal: Under 15 Min

This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one.  This is plenty of time if the movements are not to be broken up. Choose a load on the push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.

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 all of the way overhead!  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 push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds
15 Hang Power Snatch
15 Push Press
10 Toes to Bar / 15 V-Ups

RX Men: 75-95#
RX Women: 55-65#

RX+: 6 Rounds
Can only do RX+ if you finish first 5 rounds under 12 Min.

Score: Total Time
Goal: Under 15 Min

This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one.  This is plenty of time if the movements are not to broken up. Choose a load on the hang power snatch/push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

5 Rounds
20 Sandbag Hang to Overhead
15 Sandbag Push Press
10 Toes to Bar / 15 Supine Sandbag Toe Touches

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

RX+: 6 Rounds
Can only do RX+ if you finish first 5 rounds under 12 Min.

Score: Total Time
Goal: Under 15 Min

This is going to be a grippy one! A few tiny and deliberate breaks will help you sustain a faster overall pace here. The pace should be 3 minute rounds or less for this one.  This is plenty of time if the movements are not to be broken up. Choose a load on the hang to overhead/push press and variation on toes to bar/V up that you can complete the reps for that movement in at MOST 3 sets with a really short break just to reset in between.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down.  With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest.  Explode UP with the legs and hips.  Shrug the shoulders.  Pull the elbow high and outside.  Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

Set up for the push press with your sandbag on the biceps with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

MAMA MODIFICATIONS

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

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, Dumbbells, Strict Press, Seated Strict Press, or even Front Raises.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended 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 motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).

TOES TO BAR - This movement and it's scaled version of Knee Raises 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: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

SHIFT 031920

SHIFT TIP 200319

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
12 KB/DB Swings
12 Single Arm Overhead Press (6 per side)
12 Sit Ups

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6 Rounds +

For this workout you will perform 12 KB swings, 12 single arm overhead press (6 each side) and 12 sit ups for 12 minutes.

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

For the shoulder press you will use 1 dumbbell or KB and perform 6 presses on the left arm and then 6 presses on the right arm. 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 dumbbell/KB all the way down to the shoulder each time.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. You can use a stretchy band or rope to help pull yourself up all the way if you need it!

No sit ups or crunching right now?  You may try a dead bug or slam ball. Mama's, be sure to check out the modifications for the sit ups!

MAMA MODIFICATIONS

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

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, Dumbbells, Strict Press, Seated Strict Press, or even Front Raises.

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended 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 motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See BIRTHFIT YouTube library for demos).

32020

TIP WALL BALL MAR 20TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Full Body Simple Warm up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
15 Dumbbell Hop Overs
10 Wall Balls
Rest 1 Min Between Each 3 Min AMRAP

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

RX+ Men/Women: Take Reps to 20 Hop Overs and 12  Wall Balls.

Score: Total Number of Completed Rounds from all 4 AMRAPs + any Additional Reps from each!
Goal: 12 Rounds +

Set yourself up to get at least a round per minute. Everything should be unbroken. Push the pace on this one as you only get 3 minutes each time!

We intentionally put the DB Hop Overs in here so you can keep moving the whole time. If you are super proficient with double unders and can consistently get 15 unbroken reps, you can sub those in. But the hop overs are really what we are looking for on this one.

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

When you catch it.  Catch first and then squat.

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

MAMA MODIFICATIONS

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

SINGLE UNDERS/HOP/SKIP OVERS - If you are working on healing your pelvic floor, you can try adjusting when and how you breathe, your posture, and where you hold tension. If you still find these movements are causing symptoms feel free to sub Low Step Ups, Taps, Calf Raises, Bike, or even KB Swings.

SHIFT 032020

SHIFT TIP_202003

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
12 Single Unders or Dumbbell Hop/Skip Overs
6 Air Squats

No weight needed.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 9 Rounds +

For 10 minutes you will perform 12 single unders and 6 air squats for 10 minutes . Great goal would be to try and hold 1 round per minute.

For the single/Dumbbell hop overs you will do 12 per round.

For the Dumbbell/KB hop over you will stand next to the Dumbbell/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 over.

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

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

SINGLE UNDERS/HOP/SKIP OVERS - If you are working on healing your pelvic floor, you can try adjusting when and how you breathe, your posture, and where you hold tension. If you still find these movements are causing symptoms feel free to sub Low Step Ups, Taps, Calf Raises, Bike, or even KB Swings.

32120

TIP BW HSPU MAR 21ST 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW AND THORACIC SPINE RELEASE
POST: SHOULDER STRETCH OR CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 200 Meters
9 Pull Ups
9 Push Ups

RX+ Men/Women: 12 Reps of Each per Round
**Strict Pull Up Option: 4-7 Strict Pull Ups per Round

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-8 Rounds +

**Make sure not to go up to RX+ unless you can still hold 1 round about every 2 min or so.

You are shooting for about 2 minute rounds here or just slightly longer. So make sure you choose a variation on the gymnastic movements that you can complete in about a minute.

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Run 200 Meters
2-3  Muscle Ups
9 Handstand Push Ups

RX+ Option: Strict on Both Movements

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 Rounds +

**Make sure not to go up to RX+ unless you can still hold 1 round about every 2 min or so.

You are shooting for about 2 minute rounds here or just slightly longer. So make sure you choose a variation on the gymnastic movements that you can complete in about a minute.

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

A muscle up is a combination of a big pull up, a transition, and a dip.  Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout.

You may modify by lowering the reps to 1 each time or do jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

If you want to practice this movement you can either lower the reps or sub with pike ups on a box.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
Bike 15 Cal
or
Row 250 Meters
9 Pull Ups
9 Push Ups

RX+ Men/Women: 12 Reps of Each per Round
**Strict Pull Up Option: 4-7 Strict Pull Ups per Round

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-8 Rounds +

**Make sure not to go up to RX+ unless you can still hold 1 round about every 2 min or so.

You are shooting for about 2 minute rounds here or just slightly longer. So make sure you choose a variation on the gymnastic movements that you can complete in about a minute.

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

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

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
8 Rounds
Partner 1 Complete:
Run 200 Meters
While
Partner 2 Complete:
9 Pull Ups
9 Push Ups
Once both have finished - SWITCH.

Keep switching back and forth until both partners have completed both parts 8 times!

RX+ Men/Women: 12 Reps of Each per Round

Score: Total Time
Goal: Under 19 Min

**Can also do row/bike options from Program C.
Choose a version of the pull ups and push ups (and rep target) that takes about as much time to complete as your partner's 200m run!

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 8 you end up doing 4 per side.

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, 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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

4 Rounds
Not For Time
20 Elevated Sumo Squats
10 No Touch PAUSE Single Leg DL Right
10 No Touch PAUSE Single Leg DL Left
10 Shoot Throughs
30 Second Plank + Up Down

Weight Ideas (for Single Leg Deadlifts):
Men: Single 40-80# DB/KB - or - pair of lighter dumbbells or barbell loaded at 75-115#
Women: Single 25-50#DB/KB - or - pair of lighter dumbbells or barbell loaded at 45-85#

Score is weight used for single leg DL.

For the elevated sumo squats you will hold a db or kb between your legs.  You should be elevated on 2 boxes or on  2 stacks of plates...something like that.

Make sure you are high enough that you can get to a full depth squat while holding the object with straight arms.  Then you will stand completely at the top and squeeze the cheeks.

Single leg deadlifts - we do them a lot - because they are one of the best!  Add pause JUST before the weight touches  the ground  at the bottom of each rep if you can  manage the balance.

For these, you should have a flat back and slight bend in the knee.  The dumbbell or kb should be held in the opposite hand of the working leg.  Or you could hold a dumbbell in each  hand - or a barbell even!

For the shoot throughs, the higher the boxes or parallettes the easier this will be.  It requires you to really tuck the knees up and in and punch forward, then reverse it on the way back!  If you are using KBs, make sure you stabilize them, so when your weight shifts, they don't fall over!

For the plank, you will start on your elbows and 1 arm at a time come up to the hand (like the top of a push up).  You will then transfer back down - keep repeating of 30 seconds.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Split Stance RDLs, Sumo Deadlifts, or even Good Mornings!

ELEVATED SUMO SQUATS - If you are new to this type of movement or have trouble with balance be sure to test out the movement on a lower height and with less weight. Fee free to make this a Goblet Squat or Box Squat if you're uncomfortable on the elevated surface.

SHOOT THROUGHS- This movement 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. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. Check out the Mama Modifictations movement library for demos.

UP/DOWN PLANK - If you notice coning in the plank position try Bear Crawls, Bear Post Shoulder Taps, Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

For Time
50 Back Squats
50 Push Up & Lateral Drag
50 Back Squats
EVERY 2 MIN: RUN 200 M

Rx Men 50-65#
Rx Women 25-45#

Score: Total Time
Goal: Under 30 min

DON'T DO THE RUN IN THE FIRST MINUTE! -- Start on the back squats at 0:00.

When you do the 200m run, try to keep it to 60 seconds.  If it's going too much over, shorten the distance so you have at least a minute to do the movements and don't end up just running the whole time!

If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

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

WARM UP

Squat Warm Up
Overhead Warm Up

WORKOUT

Front Squat (Every Other Min for 10 Min - 7 Reps)
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

Shoulder Press (Every other Minute for 10 Min - 7 Reps)
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly.  Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with the arms locked out overhead, and biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

WARM UP
Pull Up Warm Up

WORKOUT

Muscle Up Negatives
20 Reps SLOW Muscle Up Negatives

You may do these unassisted, with a band, with feet on the box, or even with your feet on the ground.

The way these work is that you will start locked out at the top of a muscle up.  We suggest doing these on rings that will allow you to jump to this position so you aren't also doing 20 full muscle ups to get up there - unless you are a muscle up ninja.

Ideally these will be done on rings, or you may do this drill (slightly modified) on the TRX bands.

You will lower SLOWLY down to the bottom of the dip and then SLOWLY backwards through the transition.  FOCUS ON KEEPING THE ELBOWS IN and RINGS CLOSE!!!  Then slowly you will lower until the arms are straight at the bottom.

No score for this part because we want you to rest as needed and go SLOW.  Use a scale that will allow you to do 20 reps in about 10 min or so.

7 Min AMRAP
(As Many Rounds and Reps As Possible in 7 Min)
2 Strict
+
3 Kipping Pull Ups

Rest 15 Seconds.

Must be unbroken sets

Scaled: 1 slow negative + 2 kipping
Scaled Option #2: 2 Slow Supine Ring Rows + 3 Jumping Pull Ups

RX +: 3 Strict + 5 Kipping

Goal: 10 Rounds +
The goal would be to ONLY rest 15 seconds and be ready to go again.  Choose a scaling option that will allow that.  Feel free to mix and match options here.

7 Min HS Weight Shift Practice
Against the wall (unless you are a HS ninja)

You will practice walking side ways over a plate.

Practice going from both hands off of a plate to up on a plate etc.

See video.

This is all about practicing shifting your weight.  No RX for how many sets or anything you do.  Just keep practicing for 7 min or so on the clock.  Once you get comfortable with one drill, try a different one.

Keep the ribs down.  Practice squeezing the cheeks, spreading the fingers and balancing!

WARM UP
Dumbbell Shoulder Warm Up

WORKOUT

Bench Press (10-8-6-4-2 + Max Reps)
Score is what you use for the set of 2.  Put what weight you used for Max Reps + how many reps you got in comments!

Add load and rest 2 minutes between sets except for the last one. After your set of 2, drop the load to something lighter than your first set and immediately begin another set for max reps.

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

Every 2 minutes for 10 minutes:
10 Supinated Grip Bent Over Row
15 Seated Tricep Extensions

Score: Weight Used
Choose a load that you can complete the reps unbroken.

Movements should be slow and controlled. It will probably take about a minute to complete all 25 reps, so you'll have about a minute to rest between sets.

For the bent over rows, grip the bar with your palms facing out. You will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the tricep extensions, the dumbbell behind the head.  Hold it by the head of the dumbbell.  Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

If you only have lighter dumbbells, you can use two.

WARM UP
Barbell Clean Warm Up

WORKOUT

Clean + Front Squat + Thruster (20 Min to Go Heavy )
As an unbroken complex:
Full Clean
Front Squat
Thruster

You will warm up and then put 20 min on the clock and try to find your heaviest set possible of the complex. Complex must be unbroken, which means you must hold onto the bar for all 3 parts without dropping.

For the clean the bar will start on the ground.  Feet are under the hips and hands are outside of the legs.  Heels are down, knees are bent and there will be a hinge at the hips.  Back is flat with the chest up.  Arms are long and straight.

To lift the bar you will drive the heels into the ground as you lift the chest and pull the bar into the body.  Once past the knees you will pick up speed.  Keeping the arms straight stand up (jump) hard and fast.  Shrug the shoulders.  As the bar starts to travel up, pull the elbows high and outside to keep the bar close to the body.  Pull YOURSELF DOWN under the bar.  Bring the elbows around and through FAST as you pull down.  You will land in a solid front squat with your heels down, knees out, butt lower than the knees, chest up, elbows high, belly tight!  No plopping or rounding.  Stand by driving the heels down and leading with the elbows.

Then you will perform a front squat.  Elbows stay up.  Belly stays tight.  Reach the butt back and down to the bottom of the squat.  Once again, stand.

For the thruster you will do ONE MORE front squat.  This time as you stand out of the squat you will pick up speed.  Almost jump with the bar to pop it off of the shoulders.  Move the face out of the way.  Press the bar straight up and lock out over the middle of the body with the biceps by the ear.  Keep the belly tight!

3 x 1 Min Double Dumbbell Overhead Hold
Rest as needed between Sets

Score is the weight you used

(if you use 25# Dumbbells put 25# as your score not 50#)
Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 min!!

RUN VERSION

Run

Strong Endurance (Time)
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can  for 1 Min...

Keep repeating until you have carried the object a total of:
RX: 800 Meters
RX Plus: 1200 Meters

Objects may include:
Heavy Sandbag
Heavy D Ball/Slam Ball
Heavy Kettlebell
Heavy Dumbbell
Plate

Weight for Object should be
Men: 60# plus if possible
Women: 40# Plus if possible

So the way this works if you were on a track for example.  You would leave your object at the start line.  At 3-2-1 go you would run 400 meters.  When you get  back to the object you pick it up and run as FAR as you can with it in 1 min.  When 1 min is up - you put it down and run 400 meters again.  So let's say I got 75 meters with it in 1 min.  I drop it there and circle back around to it.  Pick it up again - and go as far as I can in one minute - drop it and loop around.  Keep doing this until the OBJECT as traveled the RX or RX + Distance.

You will need to wear a watch!

You can also do this with like a farmers walk!

This is another one Coach Hinshaw made me do a long time ago and it was awful.  I basically did it on a 400 meter loop.  I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters.

ROW VERSION

Row

7 Rounds
Row 500
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position.  You can also do the step ups holding dumbbells.

BIKE VERSION

Bike

7 Rounds
Bike 30 Cal (Men) /20 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position.  You can also do the step ups holding dumbbells.

The Vault "DIEZ" Daily Demo

The Vault "DIEZ" Tip

The Vault "DIEZ" Shift Subs and Mods

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE OR POSTERIOR CHAIN RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

---

Welcome back 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 - March 14  to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

This workout is a repeat!  We did it originally on 04/27/2017!

PROGRAM A*

PROGRAM A

WARM UP
Squat Warm Up
Shoulder Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds
20 Dumbbell Thrusters
15 Burpee Box Jump
30 Double Unders
Rest 1 Min Between Rounds

RX Men: 40# DBs - 24" Box
RX Women: 25# DBs - 20" Box

RX+ Men: 50# DBs / 50 Double Unders
RX+ Women: 35# DBs / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 4 Min

Diez baby!! Each movement in this workout is going to wear you down just enough for the next movement.  Choose a load on the thrusters you can complete at least 10 reps at a time in the first couple rounds.

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

Modify to Front Squats without the overhead press.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.    Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time.  Consider lowering the reps to fit that time window or go with the dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Overhead Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds
20 Barbell Thrusters
15 Burpee Box Jumps
30  Double Unders
Rest 1 Min Between Rounds

RX Men: 75# -  24" Box
RX Women: 55#  - 20" Box

RX+ Men: 95# / 50 Double Unders
RX+ Women: 65# / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 4 Min

Diez baby!! Each movement in this workout is going to wear you down just enough for the next movement.  Choose a load on the thrusters you can complete at least 10 reps at a time in the first couple rounds.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Modify to Front Squats only, without the overhead press.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.    Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

Modify to a no push up burpee box jump, burpee jump over something, or a burpee step up.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft.  It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time.  Consider lowering the reps to fit that time window or go with the dumbbell hop overs, skip overs, or double rep single unders.

MAMA MODIFICATIONS

DB THRUSTERS - If you notice any coning in the overhead position or if you have a tendency to collapse in the bottom of the squat try to focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air Squats

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 scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and 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.

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. 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.

The Vault "DIEZ" Shift Demo

The Vault "DIEZ" Shift Tip

The Vault "DIEZ" Shift Subs and Mods

Welcome back 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 - March 14  to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

This workout is a repeat!  We did it originally on 04/27/2017!

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

DB THRUSTERS - If you notice any coning in the overhead position or if you have a tendency to collapse in the bottom of the squat try to focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air Squats

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 scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and 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.

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. 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.

31020

TIP BB DEADLIFT MAR 10TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: CHEST OPENER AND HAMSTRINGS

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

Workout

Run 800 Meters
then
4 Rounds
15 Deadlifts
10 Push Up + Renegade Rows
then
Run 800 Meters

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

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

RX+ Option: 12 Alternating Single Leg Deadlifts instead (can be done at either weight)

Score: Total Time
Goal: Under 17 Min

Keep your belly tight on both the deadlifts and the renegade rows. Break up the movements if you feel your form start to change. Dig deep on that final run!!

For the 800m run, you're working with 4-4:30.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - do 90 seconds of single or double unders, low step ups, or toe taps at the beginning of each round.

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

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

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.  You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Run 800 Meters
then
4 Rounds
15 Barbell Deadlifts
10 Deficit Push Ups
5 Bent Over Rows
then
Run 800 Meters

RX Men: 135-155#
RX Women: 85-105#

RX+ Men: 165-185#
RX+ Women: 115-135#

**You can also choose to do the deadlifts with a  bar and still do the Push Up + Renegade Row Option from Program A.

Score: Total Time
Goal: Under 17 Min

Keep your belly tight on both the deadlifts and the deficit push ups. Break up the movements if you feel your form start to change. Dig deep on that final run!!

For the 800m run, you're working with 4-4:30.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - do 90 seconds of single or double unders, low step ups, or toe taps at the beginning of each round.

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

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

For the deficit push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Set up two plates a little wider than shoulder width apart to elevate your hands 2-3 inches.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands. Try to keep the deficit even if you go to knees or elevate.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

Workout

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
then
4 Rounds
15 Deadlifts
10 Push Up + Renegade Rows
then
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

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

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

RX+ Option: 12 Alternating Single Leg Deadlifts instead (can be done at either weight)

**Can also do the row/bike option with the barbell options found in Program B.

Score: Total Time
Goal: Under 17 Min

Keep your belly tight on both the deadlifts and the deficit push ups. Break up the movements if you feel your form start to change. Dig deep on that final bike/row!!

For the bike/row, you're working with 4-4:30.  Shorten the distance as needed so you don't go past 5 minutes.

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

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

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.  You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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/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.

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 notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the Functional Progressions. You could also sub Dumbbell Windmill, Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March. See Mama Mods Movement Library for Demos!

SHIFT 031020

SHIFT TIP_201003

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds
1 Min Row, Jog, Bike, Low Step Ups, Taps
10 Deadlifts
7 Push Up + Tap + Tap

Ideal weight for Men: Single 35-55# KB/DB - or - Pair of Lighter Dumbbells
Ideal weight for Women: Single 12-35# KB/DB - or - Pair of Lighter Dumbbells

Score: Total Time
Goal: Under 16 Min

For this workout you will got through the 1 min of movement, followed by 10 deadlift and 7 Push Up + Tap + Tap for a total of 8 rounds.

For the first part you will choose from a jog/run, row, bike,  low step ups, or taps. Remember we want you to pick something so you are moving for the WHOLE 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!

Feel free to go heavier on the deadlift weight if you move well and have the gear.

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.

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/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.

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.

31120

TIP BB SNATCH MAR 11TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

PRE(best before main workout): OLY | POWER
POST (best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

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

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
20 Alternating Hang Dumbbell Snatch
12 Weighted Sit Ups

RX Men: 40# DB
RX Women: 25# DB

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

Score: Total Rounds + Any Additional Reps in 10 Min
Goal: 6 Rounds +

This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.

For the single 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 switch hands.  You will alternate hands with each rep for these so you end up doing 10 per arm per round.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
12 Hang Power Snatch
12 Weighted Sit Ups

RX Men: 75# / 35-45# Weighted Sit Up
RX Women: 55# / 25-35# Weighted Sit Up

RX+ Men: 95#+
RX+ Women: 65#+

Score: Total Rounds + Any Additional Reps in 10 Min
Goal: 6 Rounds +

This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
10 Hang Squat Snatch
12 Weighted Sit Ups - OR - GHD Sit Ups

RX Men: 75# / 35-45# Weighted Sit Up
RX Women: 55# / 25-35# Weighted Sit Up

RX+ Men: 95#+
RX+ Women: 65#+

Score: Total Rounds + Any Additional Reps in 10 Min
Goal: 6 Rounds +

This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.

For the hang squat snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull your body under the bar. Catch the bar in an overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

If you choose GHD sit ups make sure that you have done this many reps in a workout before. If not, lower the reps.

MAMA MODIFICATIONS

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 you might want to try the SHIFT programming with Bent Over Rows.

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Dead Bugs or Functional Progression 1, 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!). If you are confirdent in your core/pelvic floor recovery you can try an assisted sit up or less reps/intensity.

31120

SHIFT TIP_201103

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
12 Hang Dumbbell Snatch (6 per side)
8 Sit Ups

See below for sit up subs.

Ideal weight for Men: 25-40# Single DB/KB
Ideal weight for Women: 12-25# Single DB/KB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +

For this workout you will cycle through the 12 hang dumbbell snatch and 8 sit ups for 10 minutes.

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 that movement. You will perform 6 on the right arm and then 6 on the left arm.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. You can even use aa little stretchy band or rope to help pull yourself all the way up.

No sit ups or crunching right now?  You may try a dead bug, or slam ball! If you are pregnant or postpartum check out the Mama's modifications.

MAMA MODIFICATIONS

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 you might want to try the SHIFT programming with Bent Over Rows.

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Dead Bugs or Functional Progression 1, 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!). If you are confirdent in your core/pelvic floor recovery you can try an assisted sit up or less reps/intensity.