Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

This pull up skill work in today's workout is from the Pull Up Program Level 1 on Members Only!

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WARM UP
Gymnastics Pull Warm Up
Pull Up Warm Up

WORKOUT

7 Min Handstand Hold Practice

Put 7 min on the clock and practice holding a handstand or kicking up into a handstand.

Options here are free standing - back against the wall - facing the wall - just practicing kicking up (even if you aren't comfortable going ALL of the way up - or even just holding a pike handstand on a box.

It's 7 min of practice so take breaks as needed.

Main focus here is spreading the fingers and learning how to balance across the whole hand. Keeping the belly tight and butt squeezed (no overextension). And really pressing the ground away - keeping those shoulders active.

10 Min EMOM

Min 1: 4 Inchworms with a 5 second pause in the plank or 2 Wall Walks with a 5 second hold in the handstand

Min 2: 10 Strict Hanging Knee Raises or 5-7 Strict Toes to Bar

No real need for a score here - but since it will give you credit in Wodify just put your total Knee Raise or TTB reps - and put which version of each you did in comments.

If you are doing inchworms you will place your hands down in front of your feet and walk them away from you until you are in the top of a plank position. Focus on keeping the belly drawn in and the shoulders, hips, and ankles in one straight line. Hold for 5 seconds. Walk hands back to the feet and stand.

For the wall walk option start in the bottom of a push up at the bottom - press to the top of a push up - walk the hands back toward the wall as the feet go up the wall. Keep the belly tight. Get the belly and nose all of the way against the wall in a handstand position and hold for 5 seconds. Then lower by walking hands away from the wall and walking the feet down the wall. Go all the way back down to the bottom of a push up.

For the hanging knee raises you will hang from your bar and without adding any swing bring the knees up as close to the chest as possible. Lower under control.

For the strict toes to bar this means NO swing! Press against the bar as you contract the core and lift the legs working to keep them as strict as possible. Pick a number that is sustainable for you.

(Skill Work from Level One Pull Up Program on Members Only)

5 Sets of:

3-5 STRICT or BANDED STRICT PULL UPS

(sets should be unbroken - rest as needed between sets)

then, after all 5 sets:

TABATA (8x:20 ON/:10 OFF)

HOLLOW / ARCH

See below for sub options and Tabata instructions. Do all 5 sets of pull ups with rest between before the hollow/arch part.

BANDED STRICT PULL UPS:

Use a band that will allow you to get sets of 3, but no more than 5-6 per set. If it makes it TOO easy, we miss the point. Make sure you start from a complete hang position in the bottom and get your chin all of the way over at the top.

If you don't have bands you can also do a jump and slow lower for this part.

TABATA HOLLOW / ARCH

Tabata means you will work for 20 seconds and then rest 10 seconds. For this tabata you will alternate back and forth between a hollow position and an arch position. These are the positions we need when we are hanging on the bar to create the proper kip swing. You will do a total of 4 minutes or 4 rounds of each movement.

For the HOLLOW position:

Lie on your back with your hands over your head and legs straight. You will think of lifting your shoulders off of the ground, and the feet also. To do this you will pull your belly in and press your lower back into the ground. The goal is to get your WHOLE lower back in contact with the ground while the shoulders and arms, as well as the legs and feet are lifted. Think of making a banana shape! Hold this for 20 seconds.

Rest for 10 seconds and then...

For the ARCH position:

Roll onto your belly, hands still over your head and legs still straight. This time you will lift your arms and chest, and feet and legs by arching the back and squeezing the butt. Don't crank your neck back. Keep your head in a neutral position. Hold this position for 20 seconds.

Rest for 10 seconds and then go back to hollow.

Repeat for a total of 4 rounds.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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WARM UP
Upper Body Dumbbell Warm Up

WORKOUT

1-2-3-4-5-6-7-8-9-10 Reps of:

Dumbbell Bicep Curl + 10 Second 90 Degree Hold
Alternating Curl & Press (Each Arm)

Score: Weight Used

Goal: Choose a load you can make through round 5 without breaking.

Here's how it will go:

First do a curl with both arms then lower halfway down and hold for 10 seconds. Lower your arms and perform 1 curl into a press with your right arm, then same thing with your left. Next, 2 curls with a 10 second hold, lower the dumbbells and do 2 curls into presses with each arm, alternating your arms as you go.

You will definitely have to break this up but pick a load you think you can get through the round of 5 curls without breaking.

Keep your elbows tight to your body and your shoulders drawn down away from your ears the whole time on the curls. Squeeze your belly tight.

When you press, straighten your arm all the way at the top with your bicep by your ear. Lower to your shoulder then reverse curl back down.

10 Rounds:

30 Seconds to Complete Each Round

Round 1: 1 Tricep Extension + Overhead Hold with Remaining Time

Round 2: 2 Tricep Extensions + Overhead Hold with the Remaining Time

Keep adding 1 rep of the tricep extension until you get to 10.

Rest as needed between rounds in order to work for the full 30 seconds.

Score: Weight Used (hint - go lighter than you think you need to)

Annnnd for this part, ideally you will use dumbbells but you could do an empty bar or a plate.

Do these standing up. Holding your implement behind your head with upper arms vertical and biceps by your ears the whole time, extend your arms straight up overhead and hold until the 30 second mark.

Then do 2 extensions and hold overhead until the 1:00 mark. Keep adding a rep and holding until the next 30 second increment until your complete 10 reps AND the remaining hold.

As mentioned above, if you're having trouble working the entire 30 seconds, then rest until you're ready to start the next round so it doesn't HAVE to be on the 30-sec mark.

But - if you go unbroken it will be 5 minutes. Can you make it???

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
Squat Warm Up

WORKOUT

Sotts Press (5 x 3)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.

At least the first two sets should be VERY light and serve as a warm up. Hold the top position for 1-2 seconds before lowering back down. Lower under control.

You will place the bar on your back and get the hands into a wide (snatch/overhead squat) grip. Lower into the bottom of the squat with the bar still on the back. Make sure you are in a solid position with the heels down, knees out, chest up, belly tight. Then press the bar to a locked out position overhead (while remaining in the bottom of the squat.)

The focus here is shoulder blades pulled in, bar over the middle of the foot/body, belly tight, chest up, armpits forward. Hold for 1-2 seconds.

Your first set should absolutely be with an empty bar. For many of you - ALL sets will be this way. These are HARD!

EMOM 14 Min:

Min 1: 3 Behind the Neck Push Press with a Snatch/Overhead Squat Grip

Min 2: 1 Overhead Squat

Score: Weight Used

Goal: Solid and Safe Movement

Add weight as desired as you go if you think you can handle more weight for BOTH minutes!

For the behind the neck push press it is VERY important that you absorb the bar when lowering it back to the shoulders by bending the knees!

You will start with the bar on your back with a wide grip. Feet are between hip and shoulder width apart. Dip keeping your chest up and heels down. Butt goes back slightly- but shoulder stays on top of the hip (chest doesn't dip forward). Stand up hard and fast and press to lock out. Belly tight - armpits forward - bar over the middle of the body.

Lower under control!

On the second minute you will get the bar overhead in a wide overhead squat grip. Armpits forward, belly tight. Reach the butt back and down and start to go down. Keep your chest lifted and push the knees out. Keep that bar over the middle of your body/feet. This means it will be slightly behind your head as you go down! Get your butt lower than your knees at the bottom with the bar still locked out over your head. Keep pressing up! Belly tight, knees out, chest up, heels down. Stand by driving the heels down, knees out, chest up and pressing into that bar!

You may use a rack for this workout or take from the ground and get to your back each time. Use what you have.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in it's own session or even it's own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version:

WARM UP
Running Warm Up

WORKOUT

12 Min Run
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Run
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Run
- 2 Min Easy
- 2 Min Moderate
- 2 Min HARD

Rest 1 Min

3 Min Run
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As an example, the 12min has a 4min easy run, 4min moderate run, 4min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.

ROW VERSION

Row Version:

12 Min Row
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Row
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Row
- 2 Min Easy
- 2 Min Moderate
- 2 Min HARD

Rest 1 Min

3 Min Row
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

BIKE VERSION

Bike Version:

12 Min Bike
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Bike
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Bike
- 2 Min Easy
- 2 Min Moderate
- 2 Min HARD

Rest 1 Min

3 Min Bike
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As an example, the 12min has a 4min easy bike, 4min moderate bike, 4min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

03- Nyx Daily Demo

03- Nyx Programs

03- Nyx Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the THIRD workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - January 21 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY - POWER
POST(best after the main workout): SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

2021 Vault: NYX

Every 2 Minutes for 20 Minutes:

Run 200 Meters
Max Reps Burpees

Extra Challenge: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

SCORE: Burpee Reps ONLY

GOAL: 80-150 Burpees (8-15 Burpees per Round)

COACHES NOTES:
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to run again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.

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 - perform 1 minute of double/single unders, low step ups, hop overs or toe taps to a low target.

CUSTOMIZATION: Double Unders, Single Unders, Low Step Ups, Hop Overs, Toe Taps

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

CUSTOMIZATION: Step In - Step Out, No Pushup Burpee, Elevated Burpee

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

2021 Vault: BIKE/ROW NYX

Every 2 Min for 20 Min

Row 250 Meters

or

Bike 15 Cal (Men) / 11 Cal (Women)

Max Reps Burpees

Extra Challenge: Wear a weight vest.

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

SCORE: Burpee Reps ONLY

GOAL: 80-150 Burpees (8-15 Burpees per Round)

COACHES NOTES:
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to run again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.

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

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

CUSTOMIZATION: Step In - Step Out, No Pushup Burpee, Elevated Burpee

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, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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.

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, Blast Off Elevated Plank, Reverse Plank Step In/Out.

210119

Tip 210119

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, HAMSTRINGS

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

Every 90 Seconds

Death By:

At 0:00 - 1 Deadlift + 1 Hang Power Clean + 1 Dumbbell Squat

At 1:30 - 2 Deadlift + 2 Hang Power Cleans + 2 Dumbbell Squats

At 3:00 - 3 Deadlifts + 3 Hang Power Cleans + 3 Dumbbell Squats

...

Keep adding 1 rep of each every 90 seconds until you can no longer keep up or until 18 min MAX. (That's the round of 13)

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

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

Score: Last Round completed in the minute + any reps into the next minute

Goal: Round of 9s +

The goal for this one is slightly higher because you will likely be using less weight than Program B. This is still going to escalate quickly somewhere near the round of 5s.

Don't rush the deadlifts, and hold on during the squats!

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

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

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.

PROGRAM B

PROGRAM B

WARM UP
Full Body Dynamic Warm Up
Barbell Clean Warm Up

WORKOUT

Every 90 Seconds

Death By:

At 0:00 - 1 Deadlift + 1 Hang Power Clean + 1 Front Squat

At 1:30 - 2 Deadlift + 2 Hang Power Cleans + 2 Front Squats

At 3:00 - 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats

...

Keep adding 1 rep of each every 90 seconds until you can no longer keep up or until 18 min MAX. (That's the round of 13)

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

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

Score: Last Round completed in the minute + any reps into the next minute

Goal: Round of 8s +

The suggested weights should encourage you to go slightly heavy. 90 seconds is a long time.

For this one we would rather see a bit heavier and only making it through the 8-10s than blasting through the 13s.

Set up for the deadlift with feet hip width apart, bar close to the shins, heels down. Keep a flat back, chest up, knees bent slightly.

Grip the bar with straight arms just outside the legs. Drive the heels into the ground and lift the chest.

Keep the chest up and belly tight. Stand all 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. Once past the knees, re-bend the knees and bring the bar back to the starting position under control.

For the hang power clean, deadlift the bar to the "hang" position at the hips with straight arms. Bend the knees, hinge forward slightly. Keep the arms straight and bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close.

Shoot the elbows around the bar FAST to receive it on the shoulders with elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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.

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.

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.

GOBLET SQUAT/DB 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.

210120

Tip 210120

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

Run 400 Meters
20 Alternating Dumbbell Snatch
30 Toes to Bar / 40 Alternating V-Up
20 Alternating Dumbbell Snatch
Run 400 Meters

Rest 3 Min Between Rounds

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

RX+ Men/Women: Increase Run Distance to 600 Meters and do Double Dumbbell Snatch (20 Reps per Set)

Score: Total Time (Including 3 Min Rest)

Goal: 22-27 Min

Each round should be 9-12 minutes. Choose a load you can complete 20 alternating DB snatches in 1-2 sets.

Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!

For the 400m run, you're working with 2:00-2:30. 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.

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 20 you end up doing 10 per side.

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, go with V-Ups.

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!

PROGRAM B

PROGRAM B

WARM UP
Pull Up Warm Up
Snatch Warm Up

WORKOUT

2 Rounds

Run 400 Meters
12 Power Snatch
30 Toes to Bar / 40 Alternating V-Up
12 Power Snatch
Run 400 Meters

Rest 3 Min Between Rounds

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

RX+ Men: Increase Run Distance to 600 Meters and Increase Power Snatch to 115#

RX+ Women: Increase Run Distance to 600 Meters and Increase Power Snatch to 75#

**Can also do this version with sandbag ground to overhead (12-15 reps per set.)

Score: Total Time (Including 3 Min Rest)

Goal: 22-27 Min

Each round should be 9-12 minutes. Choose a load you can complete the power snatches in 1-2 sets.

Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!

For the 400m run, you're working with 2:00-2:30. 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.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

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!

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

20 Alternating Dumbbell Snatch
30 Toes to Bar / 40 Alternating V-Up
20 Alternating Dumbbell Snatch

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 3 Min Between Rounds

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

**Can also do this workout with the Barbell Option found in Program B

**Can also do this version with Sandbag Option found in Program B

RX+ Men/Women: Increase Row Distance to 750 Meters / Bike Distance to 45 Cal (Men) / 33 Cal (Women) and Increase Dumbbell Snatch Reps by 10 Each Set

Score: Total Time (Including 3 Min Rest)

Goal: 22-27 Min

Each round should be 9-12 minutes. Choose a load you can complete 20 alternating DB snatches in 1-2 sets.

Break up the toes to bar into small manageable sets with short breaks in between. 30 reps should take no more than 2:30. Better to do sets of 4-5 the whole way than a big set at the beginning and burn out!

For the row/bike, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

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 20 you end up doing 10 per side.

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!

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods below for more options!

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, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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.

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, Heel Taps, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

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, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat,Waiter Walks or any other movement from the Core Section of the Mama Mods Movement Library.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

210121

Tip 210121

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

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: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, NECK/SHOULDER RELIEVER

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

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

12 Alternating Farmer Lunges
12 Push Press
24 Dumbbell Hop Overs

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

The goal here is about 1:10-1:40 per round. The lunges and push presses combined should take about a minute. Choose a load that you can perform the weighted movements in 1-2 sets each.

For the farmer lunges, dumbbells or KBs will be held at the sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

If lunges are an issue you can always do step ups.

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.

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

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

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

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

12 Alternating Back Rack Lunges
12 Push Press
24 DB Hop Overs / Double Unders

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

The goal here is about 1:10-1:40 per round. The lunges and push presses combined should take about a minute. Choose a load that you can perform the weighted movements in 1-2 sets each.

For the lunges, place the bar on your back SAFELY (absorb with the knees).

You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 - it's 6 per side.

Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot heel to bring you back to standing. Switch legs for the next rep.

If lunges are an issue you can always do step ups.

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.

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

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

If you choose double unders, go with type/number of reps that will allow you to finish that part in less than :30 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

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

12 Alternating Sandbag Back Rack Lunges
12 Sandbag Push Press
24 DB/Sandbag Hop Overs

Idea Sandbag Loading:

Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

The goal here is about 1:10-1:40 per round. The lunges and push presses combined should take about a minute. Choose a load that you can perform the weighted movements in 1-2 sets each.

For the lunges you will place the sandbag on your back SAFELY (absorb with the knees). For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 12 - it's 6 per side.

Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well.

Step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

If lunges are an issue you can always do step ups.

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.

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

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

MAMA MODIFICATIONS

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

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

HOP/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 rolling an ankle! For mamas further along in their Postpartum you can try a lower height or imaginary line 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.

210122

Tip 210122

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
POST(best after the main workout): BUTTS AND GUTS
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: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, HIPS 2.0

PROGRAM A

PROGRAM A

WARM UP
Box Jump Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

3 Sets

Each Set is 3 Rounds

6 Burpee Squat Cleans
10 Box Jump

Rest 1 Min Between SETS

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

RX+ Men/Women: 4 Rounds Per Set

Score: Slowest Set ONLY

(1 Set is 3 rounds of 6/10)

Goal: 3:30-4:30

To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.

Each round should take 1:10-1:30. That's :40-1:00 for the burpee squat cleans and under :30 for the box jumps.

For the dumbbell burpee squat clean you will place your hands on the dumbbells. Go down into the bottom of a push up position and then jump or step your feet in. Feet can be inside or outside the dumbbells. For the squat clean portion, keep your hands on the DBs, lift your chest and stand up hard and fast. Drive your heels into the floor and lead with the chest.

Once past the knees, pick up speed and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

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

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Barbell Clean Warm Up

WORKOUT

For this version the burpee is combined with the box jumps instead of the cleans! Enjoy!

3 Sets

Each Set is 3 Rounds

6 Squat Clean
10 Burpee Box Jump

Rest 1 Min Between SETS

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

RX+ Men/Women: 4 Rounds Per Set

Score: Slowest Set ONLY

(Set is 3 rounds of 6/10)

Goal: 3:30-4:30

To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.

Each round should take 1:10-1:30. That's :20-:30 for the squat cleans and under 1:00 for the burpee box jumps.

Ideally the squat cleans can be completed in 1-2 sets.

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

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

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

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

For the 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.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

3 Sets

Each Set is 3 Rounds

6 Sandbag Burpee Squat Clean
10 Box Jump

Rest 1 Min Between SETS

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

RX+ Men/Women: 4 Rounds Per Set

Score: Slowest Set ONLY

(Set is 3 rounds of 6/10)

Goal: 3:30-4:30

To clarify, you rest between sets not rounds so it's a total of 2 minutes of rest.

Each round should take 1:10-1:30. That's :40-1:00 for the burpee squat cleans and under :30 for the box jumps.

For the sandbag burpee squat clean you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag. For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

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

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

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

SQUAT 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.

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

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

210123

Tip 210123

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

30 Unweighted Step Ups Right
30 Alternating Shoulder Press
30 Unweighted Step Ups Left
30 Alternating Bent Over Row

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

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

Suggested Step Up Height:

Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 17-24 Min

Shoot for 4:15-6:00 per round! Choose a weight for the presses and rows that you can do at least 8-10 reps with at a time.

For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.

Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

You may sub lunges for the step ups!

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

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull ONE elbow back and bring the dumbbell to just below the chest. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom. Then row with the opposite arm. No kipping or pulling your CHEST down! Each time you row is one rep so 30 reps is 15 on each arm.

PROGRAM B

PROGRAM B

WARM UP
Upper Body Barbell Warm Up

WORKOUT

4 Rounds

30 Unweighted Step Ups Right
20 Shoulder Press
30 Unweighted Step Ups Left
20 Bent Over Row

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

Suggested Step Up Height:

Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 16-22 Min

Shoot for 4:00-5:30 per round! Choose a weight for the presses and rows that you can do at least 6-8 reps with at a time.

For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.

Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

You may sub lunges for the step ups!

The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.

Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - 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!

PROGRAM C

PROGRAM C

WARM UP
Sandbag Upper Body Warm Up

WORKOUT

4 Rounds

30 Unweighted Step Ups Right
20 Seated Sandbag Shoulder Press
30 Unweighted Step Ups Left
20 Sandbag Bent Over Slams

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

Suggested Step Up Height:

Men: 20-24"
Women: 16-20"

Score: Total Time

Goal: 17-22 Min

Shoot for 4:15-5:30 per round! Choose a weight for the presses and rows that you can do at least 6-8 reps with at a time.

For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.

Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

You may sub lunges for the step ups!

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down.

Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Dynamic Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete

4 Rounds

30 Unweighted Step Ups Right (EACH)

60 Alternating Shoulder Press (SHARED)

30 Unweighted Step Ups Left (EACH)

60 Alternating Bent Over Row (SHARED)

On the (EACH) portions - both people can work at the same time

On the (SHARED) portions - only one person works at a time. Break as you see fit.

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

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

Suggested Step Up Height:

Men: 20-24"
Women: 16-20"

***Can also take this idea and do it with Sandbag or Barbell as seen in Programs B and C

Score: Total Time

Goal: 24-30 Min

Choose a weight for the presses and rows that you can do at least 8-10 reps with at a time! Ideally you want both partners to do the same amount of work so try to break up the presses and rows in a way that works for both of you!

For the step ups, we are sticking with one leg per set so you'll complete the first 30 on your right leg ONLY then the second set on your left leg.

Ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

You may sub lunges for the step ups!

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

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - pull ONE elbow back and bring the dumbbell to just below the chest. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom. Then row with the opposite arm. No kipping or pulling your CHEST down! Each time you row is one rep so 30 reps is 15 on each arm.

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 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

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.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
Lower Body Dumbbell Warm Up

WORKOUTS

5 Rounds
30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest
30 Seconds Glute Bridges

Then

2 Min AMRAP
Dumbbell Plank Pull Across
Rest 1 Min
Repeat

Men RX: 40-50# DB
Women RX 25#ish DB

Score is weight you use for Single Leg Deadlift

Go through the 5 Rounder first. Then you'll complete the 2-minute AMRAP, rest 1 minute, then repeat the 2-minute AMRAP once more!

Pick a weight that you will be able to do at least 10 reps on those single leg deadlifts. You can either hold a single dumbbell in the OPPOSITE hand from the foot that stays planted - OR you may choose to hold a dumbbell in each hand.

If you find yourself struggling with balance you can do these unweighted for one round then the next round place the back foot up on a step or something.

Allow the knee to bend slightly. Keep the heel down.

For the flutter kicks, lift the shoulders and the legs - press the low back into the ground and try to maintain contact throughout.

You can place your hands under your butt or to the side.

For the glute bridges you can do these with the shoulders on the ground or elevated on a bench/box. You may do these weighted or place your dumbbells at your hips (or a single dumbbell). Feet roughly hip width apart. Knees bent. Drive through the heels and squeeze the butt to lift the hips up. You could even throw a sandbag across your hips for these if you've got one!

On the dumbbell pull across plank, keep the butt down! You will start with a dumbbell next to each hand at the plank position. You will take the dumbbell next to the right hand - grab it with the right hand - then move to the left hip. Repeat with the left hand to the right hip. Then move the dumbbell by the left hip (with the right hand) - back to the starting position.

The goal is to pass the dumbbell from side to side back and forth without too much twisting happening in the hips!

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 in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

GLUTE BRIDGES - This can be such a great movement for mamas but if it's uncomfortable to lay on your back, feel free to sub Hip Thrusts or Good Mornings.

FLUTTER KICKS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Heel Taps, Bear Crawl, Elevated Mountain Climbers, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

PLANK DRAG - Pay attention to any coning or doming in your belly. You can always modify with a Table Top DB Drag, Elevated Plank Hold/Drag/Taps, Bear Crawl/Hold, or Overhead Plate Hold, Farmer Carry/March, or Bent Over Row. See the Mama Modifications Movement Library for demos.

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.

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WARM UP
Sandbag General Warm Up

WORKOUT

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

7 Sandbag Squat Clean Toss and Jump
14 Shoulder to Shoulder Sandbag Push Press

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

You're shooting for one round every 2 minutes - give or take 30 seconds. Pick a weight on the shoulder to shoulder presses that you can knock out all 14 reps in 1 or 2 sets since the clean+toss+jump over reps are going to take a while!

For squat clean + toss over + box jump over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a full front squat. As you come to standing, throw the bag over a box, bench, or racked barbell. Then jump onto and/or over the object to complete the rep.

For the shoulder to shoulder push press you will have your sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 12 reps is 6 one each side.

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue. Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
General Barbell Warm Up

WORKOUT

Front Squat (4 x 6 (6 Reps Every Other Min for 8 Minutes))

Warm up before so that all 4 sets are heavy - if you have room to build, go for it. Rest 2 min before Part 2 (Shoulder Press).

For front 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 (4 x 5 (5 Reps Every Other Minute for 8 Min))

Build up to moderate-heavy in the warm up so that all 4 sets are working sets - if you have room to build, go for it. Rest 3 Min before Part 3 (Lungesters).

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

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

Lungester (4 x 6 (6 Reps Every other minute for 8 min))

Reverse Front Rack Lunge + Reverse Front Rack Lunge + Thruster

You might feel strong on the lunge and squat portion of the thruster but keep in mind that you're probably a bit fatigued from the shoulder press so try out a few reps before diving into the 4 sets. You can go up or down in weight depending on how the previous set felt.

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

AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

This specific workout is from the Level 1 Push Up Program (with a little extra added at the end since those sessions are actually pretty short!). You can find the whole program (with 2 different levels) - under Extra Programs!

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WARM UP

2 Rounds

10 Small Arm Circles Forward
10 Small Arm Circles Backward
10 Big Arm Circles Forward
10 Big Arm Circles Backward

10 Band or Broomstick Pass Throughs
10 Band Pull Aparts

60 Second Box Lat Stretch

For the arm circles you will hold the arms out at the sides like a T shape from the shoulders.

For the pass through you hold a broomstick - PVC pipe or band with a wide grip and keeping the arms straight take it from forward to back. Go as wide as you need to make this happen.

If you have a band you will grab it at roughly shoulder width apart with the palms up and arms out in front. Pull the band apart keeping the shoulders back and down.

For the box lat stretch you will kneel in front of a box or bench with your elbows on top of it. Hinge at the hips and press your head down through your biceps and hold.

WORKOUT

Street Parking Level 1 Push Up Program: Session 2

3 X 10 DEFICIT PUSH UP FROM KNEES

3 X 10-15 DUMBBELL BENCH

3 X 15 HIP BRIDGE

6 x 20 SECOND BOTTOM PLANK HOLD

Score: Don't worry too much about it - but you may list what weight you used for the dumbbell bench.

Goal: Movement quality over trying to rush through this!

For this session you will do all 3 sets of one movement before moving on to the next part. Rest as needed 1-2 min between sets and in between movements.

DEFICIT PUSH UPS FROM KNEES

For the deficit push up you will use a stack of bumper plates, a couple phone books or something that you can place each hand on so that your hands are roughly 3-4" elevated off of the ground. From here you will perform push ups from the knees, bringing your chest ALL of the way to the ground. Focus here is making sure you don't PLOP down. Making sure your hands are set up at roughly chest height and not too far out in front.

If you are comfortable with doing your push ups on your toes you can sub 3 x 10 SINGLE PUSH UP FROM A DEAD STOP AT THE BOTTOM. Instead of the deficit Knee push ups.

DUMBBELL BENCH PRESS

You may do these on a bench, lying on a box, or even with your back on a stability ball! You will have a dumbbell in each hand, locked out over your chest - palms facing forward (palms facing away from you). Lower the dumbbells to your chest under control elbows out and down. Press to lock out completely at the top.

Choose a weight that will allow you to do these pretty unbroken.

HIP BRIDGE

Lie on your back with your knees bent and your heels down. Shoulders on the ground and tighten the belly. Squeeze your cheeks and dig your heels into the ground to bring your hips up. Keep pressing up until your knees, hips and shoulders all form a straight line. Hold for a brief moment. Then lower back down under control. Re-engage the belly at the bottom of each rep.

BOTTOM PLANK HOLD

Hover your body above the ground in the push up position. Keep the elbows squeezed tight to your sides, your quads, butt and belly engaged!

Fun little bonus:

5 Min AMRAP

5 Squat Jumps
7 Toes to Bar

See how your toes to bar practice from last week holds up!

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

For the squat jumps you wil start with your feet shoulder width apart. Keep your heels down, belly tight and chest up. Perform a squat getting your butt lower than your knees at the bottom. Heels down - knees out, chest up. Stand up and add a jump at the top!

For the toes to bar you may swap out knees up or even just tempo kip swings bringing the knees/legs as high as you can.

If you don't have a bar you may swap out v-ups or sit ups.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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WARM UP
Upper Body Dumbbell Warm Up

WORKOUT

Part 1:

4 sets of:
8 Bench Press Immediately Into
15 Push Ups

Rest 2 Min Between Sets

Score: Weight Used on Bench Press

Goal: Choose a load on the bench you can perform all 8 reps unbroken and a version of the push up you can get all 15 reps unbroken for at least the first couple of sets.

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

For the push ups, keep your body in a rigid plank position. Hands a little wider than shoulder width, elbows pointing back toward your feet. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

Part 2:

3 Rounds of:
20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Idea weight for Men: 30-50# DBs
Idea weight for Women: 20-35# DBs

(Use a different load for the different movements if necessary)

Score: Don't worry too much about it - and worry about quality over speed. But list your bent over row weight as your score and put your tricep extension weight in comments

Goal: Rest as needed on the second part but choose a load that you can perform a minimum of 6 reps per arm for each movement.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - Keep one arm straight as you pull the other elbow up alongside your body toward the ceiling. Keep your should drawn away from your ear the whole time. Forearm of the rowing arm should remain vertical. Slowly extend that elbow to extend your arm toward the floor and repeat on the other side. For twenty reps, that is 10 on each arm.

Keep the belly tight. No kipping or pulling your CHEST down!

For the single arm tricep extensions, the dumbbells will be vertical with the rear head hovering over each shoulder.

Keep the biceps by the ears, upper arms vertical. Extend one arm at a time until it is fully extended overhead. Keep the belly tight as you lock the elbows. Control the lower back down then repeat with the other arm. Twenty reps will be 10 on each side.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

This also should be viewed as a part of your warm up. Start light and build with each set:

5 Sets

3 Front Squats

3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

For front 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.

For the push jerks, the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

Clean and Jerk (15 Min Clock to Establish a Heavy Single)

Score is your heaviest successful lift. Goal is to get at least 7 good heavy lifts in. Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

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

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

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

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

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.

Finisher:

With 60% of your heaviest successful lift from before:

21 Clean and Jerks (Done in unbroken sets of 3 - so 7 sets of 3 touch and go reps)

Score: Total Time

Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

At 60%, you should be able to complete these as power cleans even if you had to squat clean your heavy single - and that's what we recommend - but it's OK if you have to squat!

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

WARM UP
Running Warm Up

WORKOUT

Run Version:

1 Mile Sled Walk / Weighted Walk or Jog
2 Mile Run

See below for options.

Score is total time.

Mark how you did this in the comments.

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate height 15-20".

Then into your 2 miles.

Run Version - No Measured Distance:

15-20 Min Sled Walk / Weighted Walk or Jog
15-20 Min Run

See below for options.

Score is total distance (if you have a watch or app that can track it)

Mark how you did this in the comments.

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate height 15-20".

Then into your 15-20 minutes

ROW VERSION

Row Version:

1 Mile Sled Drag
4K Row

Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate 15-20" height.

Then into your 4k Row.

BIKE VERSION

Bike Version:

1 Mile Sled Drag
250 Cal Bike Men / 175 Cal Bike Women

Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate 15-20" height.

Then into your Bike Cals!

02- Gaia Daily Demo

02- Gaia Programs

02- Gaia Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SECOND workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - January 14 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY - GYMNASTICS
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HAMSTRINGS, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2021 Vault: DUMBBELL GAIA

60 DB Deadlifts
60 Air Squats
60 Push Ups
30 DB Power Cleans
30 DB Squats
30 DB Shoulder to Overhead

One time through!

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

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

SCORE
Total Time

GOAL
11-17 min

COACHES NOTES:
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, DB squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

DB DEADLIFTS
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!

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

PUSH UPS
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.

CUSTOMIZATIONS: Knee Push Up, Elevated Push Up

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

2021 Vault: BARBELL GAIA

60 Deadlifts
60 Air Squats
60 Push Ups
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead

One time through!

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

RX+ Men: 115-135#+
RX+ Women: 75-85#+

SCORE
Total Time

GOAL
11-17 min

COACHES NOTES:
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

BARBELL DEADLIFT
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.

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

PUSH UP
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.

CUSTOMIZATIONS: Knee Push Up, Elevated Push Up

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

2021 Vault: SANDBAG GAIA

60 Sandbag Deadlifts
60 Air Squats
60 Push Ups
30 Sandbag Power Cleans
30 Sandbag Front Squats
30 Sandbag Shoulder to Overhead

One time through!

Idea Sandbag Loading:

Men: 50-70#
Women: 25-45#

SCORE
Total Time

GOAL
10-16 min

COACHES NOTES:
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

SANDBAG DEADLIFT
For the deadlifts the sandbag 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! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

To lower - reach the butt back and slide sandbag down the leg. 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 sandbag back to the starting position under control.

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

PUSH UP
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 top until arms are totally straight.

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

CUSTOMIZATIONS: Knee Push Up, Elevated Push Up

MAMA MODIFICATIONS

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

AIR SQUAT/DB 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.

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.

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.

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ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

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

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

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

20 Alternating DB Step Ups
8 Lateral Over DB Burpees
18 Alternating DB Step Ups
8 Lateral Over DB Burpees
16 Alternating DB Step Ups
8 Lateral Over DB Burpees...

Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the Burpee # at 8.

Finish with
2 Alternating DB Step Ups
8 Lateral Over DB Burpees

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

RX+ Men: 50# DBs / 10 Burpees Each time
RX+ Women: 35# DBs / 10 Burpees Each Time

Score: Total Time

Goal: 12-17 Min

You will be roughly halfway through the workout when you complete the round of 16 weighted step ups. If those first 3 rounds take longer than 8 minutes, make some adjustments. This is a great rep scheme to practice that final push. When you get to the round of 10 step ups, put the pedal to the metal!

For the step ups you will hold a dumbbell in each hand. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! If you need to do a lower step up - that is great too!

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So the set of 20 ends up being 10 per side.

Switch to lunges if that feels better.

For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

Customize with regular or no push up burpees.

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up

WORKOUT

20 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees
18 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees
16 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees...

Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the Burpee # at 8.

Finish with
2 Alternating Back Rack Step Ups
8 Lateral Over Bar Burpees

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / 10 Burpees Each time
RX+ Women: 65#+ / 10 Burpees Each Time

Score: Total Time

Goal: 12-17 Min

You will be roughly halfway through the workout when you complete the round of 16 back rack step ups. If those first 3 rounds take longer than 8 minutes, make some adjustments. This is a great rep scheme to practice that final push. When you get to the round of 10 step ups, put the pedal to the metal!

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

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for the set of 20 you end up doing 10 per side.

Switch to lunges if that feels better.

For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

Customize with regular or no push up burpees.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

20 Alternating Sandbag Step Ups
8 Lateral Burpees Over Sandbag
18 Alternating Sandbag Step Ups
8 Lateral Burpees Over Sandbag
16 Alternating Sandbag Step Ups
8 Lateral Burpees Over Sandbag...

Keep Lowering Step Up # by 2 Reps Each Round (1 per side) and keep the Burpee # at 8.

Finish with
2 Alternating Sandbag Step Ups
8 Lateral Over Sandbag Burpees

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

**Sandbag may be held however you want.

RX+ Men/Women: 10 Lateral Over Sandbag Burpees Each Time

Score: Total Time

Goal: 12-17 Min

You will be roughly halfway through the workout when you complete the round of 16 sandbag step ups. If those first 3 rounds take longer than 8 minutes, make some adjustments. This is a great rep scheme to practice that final push. When you get to the round of 10 step ups, put the pedal to the metal!

For the step ups you will have the sandbag on your back or on one shoulder. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

Switch to lunges if that feels better.

For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

Customize with regular or no push up burpees.

MAMA MODIFICATIONS

DB STEP UPS/STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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

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Reps vary based on the different versions today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY - POWER
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

Every 5 Minutes for 5 Rounds (25 Minutes Total)

Run 200 Meters
12 Supine Rows
18 DB Squats
Run 200 Meters

Rest Remainder of 5 Minutes Each Time

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

RX+ Men/Women: Go Every 4 Min for 5 Rounds (20 Min Total)

**Can also use your sandbag for this version today.

Score: Slowest Round ONLY

Goal: Under 3:30-4:00

We would love to see you do supine rows today - with feet elevated if you are able. Make them difficult.

But, if you prefer, go with kipping or strict pull ups - or bent over rows.

For strict pull ups, do 8-9 reps per round.

On the squats, choose weight that allows unbroken but uncomfortable sets with a pause at the top a few times.

Set yourself up so you have at least a minute to rest each round.

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 supine row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can also do this with rings if you have them.

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.

PROGRAM B

PROGRAM B

WARM UP
Lower Body Barbell Warm Up

WORKOUT

Every 5 Minutes for 5 Rounds (25 Minutes Total)

Run 200 Meters
12 Supine Rows
12 Back Squats
Run 200 Meters

Rest Remainder of 5 Minutes Each Time

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

RX+ Men/Women: Go Every 4 Min for 5 Rounds (20 Min Total)

RX+ Option: Go Heavier if you can still hold sets of 12.

Score: Slowest Round ONLY

Goal: Under 3:30-4:00

We would love to see you do supine rows today - with feet elevated if you are able. Make them difficult.

But, if you prefer, go with kipping or strict pull ups - or bent over rows.

For strict pull ups, do 8-9 reps per round.

On the squats, choose weight that allows unbroken but uncomfortable sets with a pause at the top a few times.

Set yourself up so you have at least a minute to rest each round.

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 supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can also do this with rings if you have them.

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.

PROGRAM C

PROGRAM C

WARM UP
Lower Body Barbell Warm Up

WORKOUT

Every 5 Minutes for 5 Rounds (25 Minutes Total)

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Supine Rows
12 Back Squats

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal Women

Rest Remainder of 5 Minutes Each Time

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

RX+ Men/Women: Go Every 4 Min for 5 Rounds (20 Min Total)

RX+ Option: Go Heavier if you can still hold sets of 12.

**Can also do the dumbbell/sandbag options as seen in Program A today (increase to 18 squats)

Score: Slowest Round ONLY

Goal: Under 3:30-4:00

We would love to see you do supine rows today - with feet elevated if you are able. Make them difficult.

But, if you prefer, go with kipping or strict pull ups - or bent over rows.

For strict pull ups, do 8-9 reps per round.

On the squats, choose weight that allows unbroken but uncomfortable sets with a pause at the top a few times.

Set yourself up so you have at least a minute to rest each round.

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

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

You can also do this with rings if you have them.

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.

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, High Knee Step Overs, Elevated 1 Legged Plank Rock. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

GOBLET SQUAT/DB 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.