WELCOME HOME.

START HERE TO LEARN ALL YOU NEED TO GET STARTED WITH THE STREET PARKING PROGRAM.

The Street Parking Program has so many options. There are equipment options, program options, accessory workouts, extra programs, and even within those you will find options for movement subs and modifications!! We provide ALL of this to allow you to pick and choose what is right for you during any stage of your fitness journey. Whether you are a seasoned athlete who has been training with these movements and types of workouts for years, or are brand new to all of it we have what you need to meet your goals.

With that said - with a lot of options comes many choices! We understand for someone just diving in that it might feel overwhelming knowing “Where do I start?”

This is why we created this ONE PLACE to find the most important and comprehensive information for new members, or anyone looking to brush up on the Street Parking basics.

  • Refer back to this (the write up and videos!) anytime you feel like you need a re-cap on how to move properly.

  • Don’t forget that EVERY workout - EVERY day comes with a demo video and full written description that can be found on the Members Only Website.

  • We also have a full Video Movement Library there with over 200 movements broken down for you!

And of course - don’t hesitate to reach out to a Street Parking Coach by using the hashtag #spcoaching with your question on the Street Parking Members Facebook Group!

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START WITH THE BASICS: SQUAT, PRESS, DEADLIFT

AIR SQUAT


SHOULDER PRESS: DUMBBELL / BARBELL


DEADLIFT: DUMBBELL / BARBELL


When it comes to movement - these are the big 3! Whether you are following SHIFT or loading up with big weight in Program B or C - the way to perform these movements safely and properly will remain the same! Making sure you take the time to practice these and throw them into your daily warm ups will pay off big time in the long run. The proper execution of these movements will ensure safety, as well as allow you to progress and build strength in a balanced way across your entire body.

At the very basic level - a squat is raising and lowering your center of mass (your body) and is one of the MOST basic human movements. Ever seen a toddler just chill in the bottom of a squat? If you get a chance, notice what that looks like. You’ll notice the heels are down, their butt is lower than their knees, their knees are out and angled the same as their feet, and their chest is up. A child looks comfortable in this position because it’s the way our body is designed to move. In many parts of the world, this position is still a very common way that people perform many of their daily activities.

You might not find it so easy for you.

We sit all day in chairs, in our cars, on the airplane, or on the couch. Sitting all day, for years, weakens our backside (posterior chain - hamstrings, glutes, erectors) and tightens our hips. Wearing high heels and many other types of shoes alters our ankle flexibility. That super flexible toddler we once were - is gone.

The best way to get it back: SQUAT! Doing this movement, both passively in warm ups or just hanging out in the bottom position for 1-3 min a day can greatly improve our ability to get into it. Doing this movement well in workouts with or without weight we rebuild the motor patterns needed to be strong in this movement.

HOW TO SQUAT:

  • FEET SHOULDER WIDTH APART

  • HEELS DOWN

  • BELLY TIGHT

  • CHEST UP

  • REACH BUTT BACK AND DOWN

  • DRIVE KNEES OUT

  • KEEP HEELS DOWN

  • KEEP BELLY TIGHT

  • KEEP CHEST LIFTED

  • BUTT LOWER THAN KNEES AT BOTTOM

  • HEELS DOWN

  • KNEES OUT

  • CHEST UP

  • BELLY TIGHT

  • NO ROUNDING OF THE LOWER OR UPPER BACK

  • NO SHIFTING FORWARD OR LIFTING OF THE HEELS

  • NO CAVING KNEES

  • NO PLOPPING OR RELAXING (UNLESS HOLDING UNWEIGHTED SQUAT FOR MOBILITY PURPOSES)

**We say HEELS a lot. But do we need you falling backwards because you are SO far back on your heels? NO! Really you will have your WHOLE FOOT on the floor. Toes spread and helping with stability. We say heels so much because it is MOST common for people to want to shift forward. This puts more stress on the knees and turns this into a mostly quad (front of leg) movement. We want the balance, strength and stability of the back side (glutes and hamstrings) to take most of the work. So stay back!!

**Plopping when you try to go low? It is VERY common for people to be weak once they break parallel. Why? Because - chairs. The muscles haven’t had to be strong in that position, and the neuro-muscular system hasn’t been asked to recruit muscle in that position for most of your adult life - or pretty much since you started going to school. So a lot of times people feel that they just kind of collapse. This is the EXACT reason we are going to work on it!

That plop might also be from hip, knee, or ankle tightness and once you get to parallel you find your knees roll in, you shift onto your toes, your back rounds, and your chest drops. This is VERY normal and when done with no weight and not fast - IS NOT DANGEROUS. It just needs to be worked on.

DRILLS TO IMPROVE THE SQUAT:

In the workout - if you are unable to fight the collapsing you may choose to squat to a target that is slightly above parallel! As you get stronger and more flexible (by practicing the above drills OUTSIDE of the workout) you will lower the target a bit at a time until you don’t need it anymore. This process can take a few days, a few weeks, or maybe even months. Be patient and keep working!


LOADING THE SQUAT:


PRESS (SHOULDER PRESS / STRICT PRESS)

HOW TO PRESS:

Taking an object from your chest or shoulder level to over your head is pretty universal. That suitcase you store in the top of your closet? It’s that!

Often when people have learned to press in the gym, it is usually lacking just a BIT of range of motion. Typically what we see in the gym is a press that ends slightly out front, or not quite locked out. We are going to fix that! And not to make the movement “harder” but to make sure you are developing ALL of the muscles of the shoulders and upper back - both to protect the joints - but also because we know you want those nice looking shoulders from ALL angles!

You will first want to practice what we call the Strict Press or Shoulder Press and then this movement will transfer over to when we get the legs involved in something like a push press or even a thruster.

  • FEET UNDER HIPS

  • HEELS DOWN

  • STANDING TALL

  • BUTT SQUEEZED

  • BELLY TIGHT

  • OBJECT(S) AT SHOULDER HEIGHT

  • ELBOWS IN FRONT

  • OBJECT RESTING ON THE SHELF YOUR SHOULDERS HAVE CREATED

  • PRESS STRAIGHT UP

  • KEEP BELLY TIGHT

  • STRAIGHT BAR PATH

  • FINISH LOCKED OUT OVERHEAD

  • WEIGHT OVER THE MIDDLE OF YOUR BODY

  • BICEPS BY THE EARS

  • BELLY TIGHT

  • PRESSING UP

  • LOWER WITH ELBOWS IN FRONT

  • NO LEANING BACK AT ANY POINT! BELLY TIGHT!

  • NO PRESSING OUT AND AROUND THE FACE

  • NO OVEREXTENSION OF BELLY AT THE TOP

STREET PARKING SHOULDER MAINTENANCE:

DEADLIFT (PULLING FROM THE GROUND):

DEADLIFTING IS JUST A FANCY TERM FOR PICKING SOMETHING UP. No one bats an eye when you pick up your backpack, your child, or your shoes. But deadlifting?! That sounds serious!

Learning how to safely and effectively pick something up off of the ground couldn’t be more important. We all know that one guy (maybe that one guy is you) who threw his back out helping someone move. Or maybe the mom who hurts every time she goes to pick up her child. Unfortunately, the solution most people find for this? Avoiding it completely. That approach only leads to more weakness and tightness. Weakness and tightness leads to a greater risk for injury - and the cycle is not great.

In Street Parking we deadlift dumbbells, kettlebells, medicine balls, sandbags, and barbells. We pick them up. We turn that deadlift into a clean, a snatch, or a ball over the shoulder. We train how to pick up an object off the ground correctly and safely and gain strength, flexibility, and efficiency while doing it!

Oh, and did we mention this is a great way to build the backside? Read: hamstrings and booty.


HOW TO DEADLIFT:

  • HEELS BETWEEN HIPS AND SHOULDERS

  • HEELS DOWN

  • OBJECT CLOSE TO THE BODY

  • HINGE AT HIPS

  • KNEES BENT

  • GRIP OUTSIDE LEGS (OBJECT DEPENDENT)

  • HIPS HIGHER THAN KNEES

  • CHEST/SHOULDERS OVER OBJECT

  • ARMS STRAIGHT

  • SHOULDERS BACK

  • BELLY TIGHT

  • GAZE IN FRONT (NOT UP - ROUGHLY 6 FEET IN FRONT OF YOU)

  • DRIVE HEELS INTO THE GROUND

  • LIFT CHEST

  • PULL OBJECT INTO BODY

  • PRESS KNEES BACK

  • KEEP BELLY TIGHT

  • STAND FULLY

  • SQUEEZE CHEEKS

  • ARMS STRAIGHT

  • SHOULDERS BACK

TO LOWER:

  • REACH BUTT BACK

  • KEEP HEELS DOWN

  • PULL OBJECT INTO BODY

  • KEEP BELLY TIGHT

  • KEEP CHEST UP

  • SOFTEN KNEES

  • LOWER UNDER CONTROL TO THE GROUND

  • NO SHIFTING FORWARD

  • NO SHOOTING UP OF THE HIPS OFF OF THE FLOOR

  • NO GOING AROUND THE KNEES

  • NO OVEREXTENSION OF THE BACK

  • NO ROUNDING OF THE BACK IN SET UP - AS YOU MOVE - OR WHEN LOWERING


**The closer the object is to your body - the easier it is to control, the lighter it will feel, and the easier it will be to keep safe and strong positions! Pull it into your body throughout!

**You are basically playing tug of war with the weight you are lifting. You want to really stay back in those heels, the same way you would if there was a person on the other side of a rope. Dig in!

**The more straight the path of the object is, the closer it will stay to your body, the easier it will be to lift.

**BOTH rounding of the back or overextension is not as safe of strong and keeping a nice neutral back. Disclaimer: We all lift things we a round back every day. You drop a spoon on the ground - your not going to set up like it’s a heavy deadlift. Just remember the heavier the object is, or the more reps/more speed you are doing - the more risk of injury there is. We also all know that other guy who has thrown out his back picking up his socks.

NEW TO THIS TYPE OF TRAINING? START WITH STREET PARKING SHIFT OR PROGRAM A!!

When it comes to Program A, B, and C - these ARE NOT levels. We mean, the dumbbell version is not EASIER than the barbell version. Dumbbells often times are more simple to learn the movements with and many people have success starting there first. Also, dumbbells are less expensive and take up less space than a bar and bumpers. So Program A is where we recommend most people who are new to these movements start out. And honestly, this is all you ever really need! Street Parking Members should never feel they NEED to have a completely decked out garage space. Truly a few small pieces of gear can provide all you’ll ever need. (We can’t promise you won’t get super amped on working out at home and want to buy EVERYTHING though).

STREET PARKING SHIFT is another option for those new to this type of training. This IS a more simple version of the workout. Street Parking SHIFT was created when we had been doing this for about a year. We saw that while Program A was a great option - that there were still groups of people that needed to start a little less intense at first. Or, groups of people (like pregnant/postpartum mamas or those who are returning from injury). The SHIFT workouts are also fantastic options for days where you need a mental break or maybe chose to do one of the Street Parking Accessory workouts and want to tone it down a bit.

You will see that in the Street Parking SHIFT programming the workouts and movements are similar, but maybe less weight, less reps, or a more simple version of the movement. Because they aren’t a COMPLETELY different workout - they act as a fantastic gateway to the regular programming when you feel ready. Again - you might be a SHIFTer for LIFE and that is great!

Remember, CONSISTENCY is the most important piece of the puzzle. We provide options to allow you to work at your level - no matter where you are on your journey.

HELPFUL TIPS WHEN WORKING WITH PRIMARILY DUMBBELLS:

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HELLO GRIP!!

Whether you are new to working out in general, or just new to doing a lot of dumbbell work - one thing you’ll notice within the first week or so is how sore your hands and forearms might get! Grip strength has to be increased just as much as any other muscle group! And if you aren’t used to it - that means soreness!

For the most part - soreness is expected with any new workout or physical activity. When it comes to forearm, wrist, and even a little bicep soreness - the thing we want to look out for is that soreness or tightness causing any elbow pain. If this happens, it’s usually just because the body isn't used to all of this grip work and the muscles on either side of the elbow are causing a little inflammation. Because we are aware of this and want to make sure to help you prevent it - check out these helpful tips for how to properly warm up and also mobilize and/or maintain the wrists.

WHY IS MY LOWER BACK SO TIGHT?

Lower back tightness is also common when we start working out. Whether you choose to do the dumbbell version, or if you are even working with a sandbag or barbell, many of the movements we do will have you pulling from the floor, squatting, lunging, or pressing overhead. All of this requires stabilization and your back is a huge part of that. Make sure you follow the instructions we put out daily and in the movement library about how to do the movements correctly to ensure that the soreness is just from the muscles getting stronger and not from moving with incorrect positions.

With that said, some other things that may contribute to lower back tightness are:

  • Tight Hips

  • Tight Glutes/Hamstrings

  • Improper Warm Up

  • Rounding of the back when pulling from the ground or in the squat

  • Overextension of the back when pressing overhead or in the squat

  • Being sloppy when LOWERING the weight to the ground

Tight Hips

If you have tight hips - and newsflash you probably do - those tight hip flexors will rotate your pelvis in a way so when you are standing, pulling from the ground, pressing overhead you have what’s called “anterior pelvic tilt”. This position tightens up the low back and basically turns off the abs when standing. Not a strong position for the spine. Loosening the hips through proper warm ups combined with stretching daily will help you battle the amount of sitting that most of us do and get us in a much better position that will allow us to use our abs, glutes, and hamstrings more - and therefore rely much less on our lower backs.

STREET PARKING HIP MAINTENANCE:

Tight Glutes and Hamstrings

The glutes (butt), hamstrings, and erectors (back muscles) all work as one big unit to help stabilize your pelvis/spine as well as the primary movers in many movements like the deadlift, KB swing, dumbbell snatch, and MANY more. Often times if we have tight glutes and hamstrings we have a hard time getting into a good position to pull from the floor. Because of this we can end up in a slightly rounded position and rely a lot on our BACK to do the work. We do want our back to participate (there is muscle back there that needs to be strengthened just like anything else), but the bigger movers are the glutes and hamstrings.It is important that we have the heels down, knees slightly bent, and chest lifted with a tight and turned on belly any time we lift from the ground.

If you are unable to get into that position due to lack of flexibility we suggest pulling from a “positive” while you work on developing that bottom position (through stretching and mobilizing). This just means that you will put down a few bumper plates or even some phone books (do those still exist?) and pull from there - allowing you to keep a good position - instead of going all of the way from the floor.

Remember that eventually we want you lifting from the ground - but in the meantime this can be a helpful solution.

WHAT ABOUT PULL UPS?

You will see “PULL UPS” programmed in the Street Parking main workouts about once per week. With this often comes 3 common questions:

  • What if I don’t have a pull up bar?

  • What if I can’t do pull ups yet?

  • Which sub should I choose?


OPTIONS WHEN THE WORKOUT SAYS "PULL UPS":

In the daily workout demo videos and descriptions you will always see a LIST of pull up and sub options to choose from. Remember there is no “right” or “perfect” option when it comes to what you choose to do for these. If all you have are dumbbells you will usually see the option for a bent over row or DB/KB swing.

We DO highly suggest when budget or space allows to get yourself something that will allow you to get the upper body pull motion similar to a pull up.

Options for this would be:

  • Rings or TRX type bands (great for just putting in a doorway)

  • A doorway pull up bar (kipping probably won’t happen but we are ok with that)

  • A set of Lebert Fitness Equalizer Bars (add link) (These are like high parallettes that can also be used for dips)

  • A wall mount pull up bar

  • A Squat Rack with a pull up bar


What type of pull up is right?

ALL OF THEM! We aren’t so stuck on one type of pull up - we just want you completing the motion. If you never do a kipping pull up - we are ok with that! Want to do STRICT pull ups in all of the workouts - great! We will always list options for how to modify the reps to make that work.

We will also list which subs work best depending on what the workout actually is. This is why it’s helpful to read each workout’s full description! For example - in a workout with a bunch or squatting you probably would be better off doing a banded pull up or ring/trx row than a jumping pull up. In a workout with only a few pull ups at a time and lots of transitions - getting in and out of a band might eat up too much of your time so we would suggest jumping or ring/trx row if you don’t have strict or kipping pull ups!

Want more tips and help developing pull ups? Make sure you check out the Street Parking Specialty Pull Up Programs under Extra Programs in Members Only!


KETTLEBELL SWINGS:

In general people find a kettlebell swing to be pretty simple. This movement is fantastic for building strong legs, glutes, abs, and lower back. When you take it overhead it also starts to really build the upper back and shoulders. You will see kettlebell swings programmed often - especially in SHIFT.

HOW TO KETTLEBELL SWING:

  • FEET SHOULDER WIDTH APART

  • HEELS DOWN

  • DEADLIFT KETTLEBELL TO WAIST

  • HOLD IN BOTH HANDS

  • STAND TALL

  • BELLY TIGHT

  • HINGE AT HIPS

  • TORSO COMES FOWARD

  • BEND KNEES SLIGHTLY

  • CHEST UP

  • HEELS DOWN

  • PULL KETTLEBELL BACK BETWEEN LEGS

  • ARMS STRAIGHT

  • STAND HARD AND FAST

  • FINSH HARD WITH LEGS AND HIPS

  • ARMS LONG AND LOOSE

  • AS BELL BECOMES WEIGHTLESS GUIDE UP

  • FINISH AT EITHER EYE LEVEL OR OVERHEAD

  • BELLY TIGHT

  • BUTT SQUEEZED

  • HEELS DOWN


***Swings may also be performed holding a single dumbbell with same technique.

KB Swings are also a great intro to an explosive or powerful HIP EXTENSION - which is super important for the Olympic or faster type movements. Which leads us to….


OK, THIS ALL SOUNDS MANAGEABLE - BUT WHAT’S THE DEAL WITH OLYMPIC LIFTS LIKE CLEAN AND JERKS OR SNATCHES. THAT SEEMS REALLY INTIMIDATING.

After using your dumbbells for a bit - you may find yourself ready to work with the barbell and might want to learn how to do Program B movements like cleans, jerks, and snatches. The great thing about working with a barbell is that you can typically go heavier than you would with your dumbbells. Great - IF you move correctly - and super fun as well!

As with anything new, we always recommend you check your ego and start light (even the empty bar at first) and PRACTICE the movements outside of the workout first before loading up the bar and letting it rip when the clock is making you feel the pressure.

CLEAN: POWER

  • FEET HIP WIDTH APART

  • HEELS DOWN

  • BAR CLOSE TO BODY

  • GRIP OUTSIDE OF LEGS

  • HOOK GRIP

  • KNEES BENT / OUT

  • HINGE AT HIPS

  • ARMS STRAIGHT

  • BELLY TIGHT

  • CHEST UP

  • SHOULDERS OVER / BEHIND BAR

  • DRIVE THROUGH HEELS

  • LIFT CHEST

  • PULL BAR INTO BODY

ONCE PAST THE KNEES:

  • ROTATE TORSO UPRIGHT

  • STAND UP HARD AND FAST (JUMP)

  • DRIVE THROUGH HEELS

  • ARMS STRAIGHT

  • SHRUG SHOULDERS UP

  • PULL BAR UP BODY

  • ELBOWS HIGH AND OUTSIDE

  • PULL YOURSELF UNDER SLIGHTLY (PARTIAL SQUAT)

  • ROTATE ELBOWS AROUND AND THROUGH FAST

  • CATCH BAR IN PARTIAL SQUAT

  • HIGH ELBOWS / LOOSE GRIP

  • BELLY TIGHT / CHEST UP

  • HEELS DOWN

  • KNEES BENT / OUT

  • HIPS BACK SLIGHTLY

  • STAND TO COMPLETE


CLEAN: SQUAT (FULL)

THE UP PORTION OF THE FULL OR SQUAT CLEAN IS THE SAME AS THE POWER CLEAN. WHERE IT CHANGES IS AFTER THE "SHRUG" OF THE SHOULDERS:

  • FEET HIP WIDTH APART

  • HEELS DOWN

  • BAR CLOSE TO BODY

  • GRIP OUTSIDE OF LEGS

  • HOOK GRIP

  • KNEES BENT / OUT

  • HINGE AT HIPS

  • ARMS STRAIGHT

  • BELLY TIGHT

  • CHEST UP

  • SHOULDERS OVER / BEHIND BAR

  • DRIVE THROUGH HEELS

  • LIFT CHEST

  • PULL BAR INTO BODY

ONCE PAST THE KNEES:

  • ROTATE TORSO UPRIGHT

  • STAND UP HARD AND FAST (JUMP)

  • DRIVE THROUGH HEELS

  • ARMS STRAIGHT

  • SHRUG SHOULDERS UP

  • PULL BAR UP BODY / PULL YOURSELF DOWN

  • ELBOWS HIGH AND OUTSIDE

  • CATCH BAR IN THE BOTTOM OF THE SQUAT

  • FEET SHOULDER WIDTH APART

  • HEELS DOWN

  • KNEES OUT

  • BUTT LOWER THAN KNEES

  • CHEST UP

  • BACK FLAT

  • BELLY TIGHT

  • ELBOWS HIGH / LOOSE FINGERTIP GRIP

  • STAND TO COMPLETE

  • LEAD WITH CHEST AND ELBOWS

  • DRIVE HEELS DOWN

  • DRIVE KNEES OUT

  • BELLY TIGHT

PUSH PRESS:

  • FEET UNDER HIPS

  • HEELS DOWN

  • STANDING TALL

  • BAR ON SHOULDERS

  • FULL GRIP

  • ELBOWS SLIGHTLY IN FRONT

  • SHALLOW DIP

  • HEELS DOWN

  • KNEES FORWARD / OUT

  • CHEST UP

  • HIPS BACK ONLY SLIGHTLY

  • STAND HARD AND FAST

  • POP BAR OFF SHOULDERS

  • MOVE FACE STRAIGHT BACK

  • PRESS IN STRAIGHT LINE OVER HEAD

  • FINISH LOCKED OUT

  • BAR OVER MIDDLE OF BODY

  • BICEPS BY EARS

  • BELLY TIGHT

  • BUTT SQUEEZED

**When weight is heavy - make sure to absorb the lower back to the shoulders by bending the knees.

PUSH JERK (OR JUST JERK)

THE FIRST PART OF THE JERK IS THE SAME AS THE INITIAL PART OF THE PUSH PRESS. IT'S WHAT HAPPENS ONCE THE BAR IS OFF OF THE SHOULDERS THAT IS DIFFERENT.

  • FEET UNDER HIPS

  • HEELS DOWN

  • STANDING TALL

  • BAR ON SHOULDERS

  • FULL GRIP

  • ELBOWS SLIGHTLY IN FRONT

  • SHALLOW DIP

  • HEELS DOWN

  • KNEES FORWARD / OUT

  • CHEST UP

  • HIPS BACK ONLY SLIGHTLY

  • STAND HARD AND FAST

  • POP BAR OFF SHOULDERS

  • MOVE FACE STRAIGHT BACK

  • PRESS YOURSELF DOWN UNDER THE BAR

  • CATCH WITH BAR LOCKED OUT OVERHEAD

  • IN PARTIAL SQUAT

  • FEET MAY MOVE TO SHOULDER WIDTH (WEIGHT DEPENDENT)

  • HEELS DOWN

  • KNEES BENT / OUT

  • BELLY TIGHT

  • BAR OVER MIDDLE OF BODY

  • BICEPS BY EARS

  • PRESSING UP

  • STAND TO COMPLETE

SNATCH: POWER

  • FEET UNDER HIPS (OR SLIGHTLY WIDER)

  • HEELS DOWN

  • WIDE GRIP

  • HOOK GRIP

  • KNEES BENT / OUT

  • HINGE AT HIPS

  • CHEST UP

  • BELLY TIGHT

  • SHOULDER BEHIND BAR

  • BAR CLOSE TO BODY

  • DRIVE THROUGH HEELS

  • LIFT CHEST

  • PULL BAR INTO BODY

  • PUSH KNEES BACK

  • ONCE PAST THE KNEES:

  • ROTATE TORSO TO UPRIGHT

  • STAND UP HARD AND FAST (JUMP)

  • ARMS STRAIGHT

  • HEELS DOWN

  • SHRUG SHOULDERS UP

  • PULL BAR UP BODY

  • ELBOWS HIGH AND OUTSIDE

  • PULL YOURSELF UNDER SLIGHTLY (PARTIAL SQUAT)

  • PUNCH UNDER AND PUNCH BAR TO LOCK OUT

  • CATCH BAR LOCKED OUT OVERHEAD

  • BAR OVER MIDDLE OF BODY

  • IN PARTIAL SQUAT

  • HEELS DOWN (MAY BE SQUAT STANCE DEPENDING ON WEIGHT)

  • KNEES BENT / OUT

  • HIPS BACK SLIGHTLY

  • BELLY TIGHT

  • CHEST UP

  • ARMPITS FORWARD

  • STAND TO COMPLETE

**We will occasionally program full snatches (squat snatches) into the workouts. We recommend everyone start with power and start to work in some of the weekly Oly workouts to work on the technique of the full snatch if interested.

HOOK GRIP

What about grip?? In the instructions it says to use the Hook Grip... What’s that all about?

The hook grip very simply is a stronger grip that is super useful in Olympic lifts because the bar is moving quickly so that it doesn’t fly out of your hands. It is NOT comfortable at first, but if you are going to be doing these movements a lot we highly recommend working on it.

Wrap your thumb around the bar and wrap your fingers around your thumb. Try using some athletic tape around your thumbs to strengthen the grip even more and also make it a little more comfortable.

WHAT ABOUT DUMBBELLS? CAN I DO THESE MOVEMENTS WITH THEM?

You ABSOLUTELY can! You will see them programmed with dumbbells in Program A and the technique for the most part is the same.

DUMBBELL CLEAN: POWER

DUMBBELL CLEAN: SQUAT (FULL)

DUMBBELL PUSH PRESS

DUMBBELL PUSH JERK (OR DUMBBELL JERK):

DUMBBELL SNATCH

IMPORTANT COMPONENTS OF OLY TYPE MOVEMENTS:

SPEED

It is important that you understand that these movements involve speed. Once you have dialed in the positions, you will want to work on hitting these positions quickly. Keep in mind that the speed part when pulling from the ground really won’t matter until you are past your knees. From there it is a big explosion UP and a rapid pull UNDER to a partial or full squat.

BIG MUSCLES BEFORE LITTLE MUSCLES

With these - or really any - movements we want our bigger, stronger muscles to do the bulk of the work. We will use the muscles of the glutes, hamstrings, quads to DRIVE the movement and then pass on to the strong but not AS strong muscles of the back and shoulders. Finally the part of the movements done with our arms and wrists are not STRONG but are fast!

One of the common issues we see is when someone tries to pull the weight up with their arms before finishing with their legs. Or PRESS with their arms before using their legs to pop the bar or dumbbells off of their shoulders in a push press or jerk! This might “work” but is less efficient and effective!

When performing these movements always think: Legs then Arms! Or - Hips - Shoulders - Arms/Wrists!


BAR THICKNESS AND SPIN!

Did you know that there are a TON of different kinds of bars? It is important, if you plan on adding in these movements that your bar is actually made to do them. Your bar needs to spin so that you can move YOURSELF underneath it and keep it close to your body!

Also - there are different thickness options with Olympic style bars. Men’s bars are a little thicker and actually a little heavier than Women’s bars (because small hands). That’s not to say that women are unable to use Men’s bars or vice versa - just something to know! You can also find Training bars that are a bit lighter (just make sure they spin) which can be useful when learning these movements as well.

COMMON TERMS TO KNOW:

You will see these terms in all programmed versions - so here’s what you need to know:

HANG: Object starts in your hands with you fully standing (as opposed to pulling it off of the ground for each rep).

POWER: You will not need to pull yourself into a full squat for this movement, but will instead pull yourself under slightly into a partial squat. Make sure to stand up fully to complete the rep!

FULL or SQUAT (Clean or Snatch): This means that after you finish the UP portion of the movement that you pull yourself ALL of the way down and catch in a full squat!

MANAGING LOW ELBOWS IN THE FRONT RACK (AND WHY THIS CAUSES WRIST PAIN):

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The FRONT RACK is the position you will be in with your barbell, dumbbells, or sandbag when the object is resting on the front of your shoulders with your elbows up. The idea here is to allow the weight to rest ON your body. This will take all of the weight out of our hands and pressure off of our wrists while holding load in this position. To do this, we need to create a shelf with our shoulders. We do this by raising our elbows as high as we can - ideally with our triceps parallel to the ground. You will allow the bar or sandbag to lay across that shelf, or the dumbbells to actually rest on the shoulder.

With the barbell specifically, many will complain of wrist pain in this position. There are several ways we can fix this issue and the 2 most simple are:

  • Raise your elbows higher and allow the weight to rest ON your body and not in your hands/wrists.

  • Loosen your grip and allow the bar to roll back into your fingertips. Keeping a tight grip on the bar is completely possible but requires much greater wrist flexibility.

Having a hard time getting your elbows high?

This is actually super common and usually stems from one or a combo of: tight shoulders, tight lats (your back wings), or even tight pecs. For this adding in some dedicated stretching or foam rolling to loosen up these areas is important to get into a better position. Check out Street Parking Maintenance on Members Only for some options!

A WALL BALL IS REALLY JUST A THRUSTER

As you get into these movements and learn more and more of them you’ll notice something. Most of them are just a combination of the most basic movements. A thruster is just a front squat with a push press. And a wall ball is pretty much a thruster, but with a throw instead of a press to lock out. This is super cool because once you learn those basics you’ll pick up on the rest really quickly!

THRUSTER:

WALL BALL:

JUMP!!!

We program a good amount of jumping. Of course, we will always provide options for those who can’t jump for injury reasons or for pregnant/newly postpartum mamas. But - we encourage everyone else to JUMP!! You’ll see box jumps, jump overs, single and double unders, plate hops, and dumbbell hop overs. umping trains your explosive muscle fibers in a similar way that doing the olympic lifts do! Why do you think sprinters are so jacked?? Jumping is great for coordination and just overall strength and power!

There are a few things you can think about to make sure that you are jumping safely.

BOX JUMP:

KNEES!!

When winding up for the jump, actually jumping, or when you land - you’ll want to notice what your knees are doing. Of course they are bending - extending - and then absorbing the landing. That’s a given. But we want to make sure they don’t cave in or come together during any of that. Often times people worry about knees when squatting because the squats are deep and sometimes heavy. But people fail to realize that repetitive movements like running or jumping with the knees caving in each time can wear out the joints over time and cause some serious damage!

To protect ourselves - all we need to do is make sure the knees go forward and out! This comes just from awareness and maybe a little strengthening of the glutes (since it’s their job to keep them out).

Check out this really cool warm up with the CrossOver Symmetry Halo (it can be done with any band). It will fire up the glutes to help keep your knees tracking correctly! Super important for so many movements.

CHOOSE APPROPRIATE HEIGHT:

We program box jumps at usually 22-24” for Men and 18-20” for Women. That’s just a general guide for those who are ready for it. What should you use? Whatever you are comfortable jumping onto safely. That will get higher over time, but if it’s literally jumping over a chalk line on the ground at first - do it! If you CAN jump - JUMP! Step ups are always an option, but jump if you can!

STEP DOWN!!

Listen - you guys are all adults so we allow you to make your own decisions, but we recommend that most of you step down from things like box jumps or box jump overs. Rebounding is 100% allowed, but adds more risk to knees, achilles etc. So if you are concerned about that stuff at all - just step down! The cycle time isn’t that much slower and you can find a really good rhythm!

JUMP OVERS:

DUMBBELL HOP OVERS:

For the Dumbbell Hop Overs you will jump off of both feet and jump laterally over a single dumbbell - landing on both feet on the other side.  Worried about jumping over your dumbbell?  You can even just draw a chalk line on the ground (no risk of tripping)!  We use these as a sub a lot for double unders or even are programmed as one of the main movements in some workouts!

PLATE HOPS:

A Plate Hop is simply a jump onto something much lower than a box.  This could be a bumper plate on the ground, a step of some sort or something low that you will hop on and off - or hop on and step off!

PROPER PUSH UPS ANYONE??

A push up is a pretty basic movement. Anyone that has ever followed ANY sort of fitness program has done a push up. The real question is - what is the RIGHT way to do a push up? At Street Parking we want you to both keep the shoulders in a safe position during your push ups, and to train your chest, shoulders, and triceps completely! To do this we want to see:

To practice your push up strength (move from knee push ups to the toes) or increase push up stamina - check out the Push Up Programs on Members Only under Extra Programs!

CAN YOU MESS UP A BURPEE?!

Yes and no. A burpee at its very core is getting yourself from a face down position on the ground to standing. And as far as what “counts” - that’s all you need to do. With that said, there are definitely some things that if done regularly might cause some undue stress on the low back or shoulders. Check out this video to make sure you are performing your burpees correctly!

WHAT'S WITH ALL OF THE LUNGES?!

You’ll notice that we LOVE lunges and step ups. The single leg work is so critical in building strong glutes and hamstrings which is SO useful at preventing injuries and filling out jeans (ha ha). You’ll notice in the demo videos and write ups that we allow you to choose which type of lunge you want to do. You can do forward stepping, reverse stepping, or even walking lunges for most of the workouts where they are programmed.

These are just a few examples of the lunges we love to do in Street Parking all of the time!


HOW TO LUNGE:

The main things we are looking for in a LUNGE are:

  • FRONT HEEL DOWN WHEN BACK KNEE LIGHTLY TOUCHES

  • CHEST UP AND BELLY TIGHT

  • FRONT KNEE FORWARD AND OVER TOE (NOT CAVING IN)

  • DRIVE OUT OF HEEL TO STAND UP COMPLETELY BETWEEN REPS

We do love reverse lunges in general as our favorite option. Why? Because we have found that keeping that front foot planted leads to more stability and a stronger drive out of the heel in general. If you’ve never tried it - give it a whirl!

OK OK OK - BUT WHAT ABOUT THIS DEVIL PRESS BUSINESS

Street Parking is infamous for bringing the Devil Press to popularity over the past 2 years. And while - if we are honest - we didn’t “invent” it - we do LOVE it!

A Devil Press is basically a burpee with dumbbells in your hands. There are definitely some important points to maintain in order to perform this movement efficiently and safely.

  • DUMBBELLS START ON GROUND

  • HANDS ON DUMBBELLS

  • JUMP OR STEP FEET BACK

  • LOWER CHEST AND THIGHS TO THE GROUND

  • PRESS UP

  • KEEP BELLY TIGHT

  • JUMP OR STEP FEET IN

  • BRING FEET OUTSIDE OF DUMBBELLS

  • KNEES BENT

  • HEELS DOWN

  • CHEST UP

  • ARMS STRAIGHT

  • BELLY TIGHT

  • DRIVE THROUGH HEELS

  • LIFT CHEST

  • ARMS STRAIGHT

  • KEEP WEIGHT CLOSE TO THE BODY

  • STAND UP HARD AND FAST

  • SHRUG

  • GUIDE DUMBBELLS UP THE BODY

  • LOCK OUT WITH BICEPS BY THE EARS

  • BELLY TIGHT

  • LOWER UNDER CONTROL

  • BELLY TIGHT

  • CHEST UP

  • HEELS DOWN

The major mistake that we see with the Devil Press is a lack of bend in the knees - leading to a more rounded back position in the pull from the ground or in the lowering. This will lead to less use of the legs and more use of the lower back to pull the weight off of the ground or to control it on the way down! This pull from the ground is basically just a dumbbell snatch with 2 dumbbells instead of 1!

DEVIL PRESS SUBS:

You will always see some sub options in the demo videos when we program Devil Press. The 2 most common are a burpee with a bumper plate in your hands or a Plate Burpee - and a Burpee + KB Swing!  There is always an option!  Make sure you choose appropriately and watch the full demo videos daily for all options!

WHAT ABOUT ABS????

Ok ok, we know. What you REALLY want to know is how to get you a nice six pack. Well - if “abs” are a goal of yours, we have good news for you. First of all - you already have them. They might just be hidden right now by a little extra padding. And to uncover them all you need to do is combine the workouts with the Street Parking Nutrition guidance you can find on Members Only, by using the Street Parking Templates, or by participating in some of the Street Parking Challenges. Secondly - ALL of the movements we have talked about so far will train the “abs”. Notice that in pretty much every video so far we said things like “belly tight” “ribs down” or “chest up”. ALL of that requires you to fire your abs. So the training IS happening.

STREET PARKING CORE SPECIFIC MOVEMENTS

These certainly aren't the ONLY core specific movements that you will see in the program. You will find others and many options for substitutions and modifications when they are programmed!


**We have a large population of pregnant or newly postpartum mamas in our group! Don’t worry. We always include smart ways to sub and scale these movements depending where you are on your journey! All you need to do is read the workout descriptions! Also you can join our Street Parking Pregnant/Postpartum private Facebook Group!

FINAL NOTES AND THINGS TO REMEMBER:

This is YOUR workout and YOUR journey. How you feel, what you are ready for, heck - what you have TIME for will change day to day. You will grow and get stronger. You will have stressful life periods. You will get a sick (heaven forbid) or go on vacation. There is no ONE right way to follow the Street Parking Program. Here are the last few bullet points as you are getting started:

  • WARM UP

You will find a warm up recommendation on the program every day. Use that one - or make one of your own, but either way take at least a few moments to warm up every day. More warm up ideas and options may be found in Members Only.

  • PICK THE RIGHT WEIGHT, SUBS, MODIFICATIONS, AND WORKOUT FOR YOU

Between Program A, B, C, SHIFT and all of the potential subs and modifications that are listed every day - there is literally something for everyone. It is super important that you read and review the written descriptions and tips to help yourself choose the appropriate workout and variation for your equipment, physical and emotional state, and fitness level. We don't care where you place on the leaderboard or what box you check. We care if you get the correct stimulus for the workout!

**See below for a note about how to properly enter your scores in Wodify

  • CONSISTENCY IS MORE IMPORTANT THAN VOLUME AND EVEN INTENSITY

In order - to reach your goals (no matter what they are) you will need CONSISTENCY IN SHOWING UP - INTENSITY IN YOUR WORKOUTS - AND MAYBE A LITTLE EXTRA WORK ON THE SIDE. Extra work is ONLY a good idea after consistency and intensity have been achieved and is not necessary for MOST goals. Goals that might benefit from EXTRA WORK are specific lifting or racing goals. A goal to participate in local competitions. All extra week accessory programs come out every Sunday or you can find a bunch of options under EXTRA PROGRAMS in Members Only.

The topic of consistency over volume has been written about several times and those write ups can be found in Members Only.

  • ADD IN NUTRITION

You spend up to 1 hour or so training a day and have 23 other hours to mess up that hard work. You are going to have to be at least conscious of the food you are consuming if you have any sort of performance or body composition goals. Find information about Street Parking Nutrition program + templates + challenges in Members Only.

  • RECOVER

The best results will come when you allow your body to adapt to the stress of the workout. Aside from what you are eating you will want to have goals for your sleep, water consumption, and recovery practices. A great place to start? Street Parking Maintenance videos found in Members Only.

  • GET INVOLVED

We have found that those who get involved in the Street Parking Community find the best overall results. Whether that is being active on the Street Parking Members Facebook Group, your own personal instagram (many members create a separate account just for posting about their workouts for accountability), going to local meet ups, or coming to one of our 4 major yearly meet ups - pick some way to be engaged in this incredible community.

ENTERING SCORES: RX - RX+ - OTHER

WHAT DOES RX AND RX+ EVEN MEAN?!

The terms RX and RX+ are built into the app and are not something we are able to remove at this time. If we could - we probably would.

RX simply means - as prescribed. So for example if the workout is:

3 Rounds
5 Deadlifts
30 Double Unders

RX Men: 185
RX Women: 125

Clicking RX would mean: (If you are a female) that you used 125# in the workout and did actual double under each time.

All of the sub and scale options listed in the description (like dumbbell hop overs or single unders) would technically negate your ability to click the RX bubble. Lowering the weight would too.

We don't love that. We have seen time and time again the pressure to CLICK RX pressure people into using a weight that isn't right for them, or to feel bad about their performance if they have to change something.

Long story short: RX AND RX+ DON'T MATTER!

We have them on there to give you guys an IDEA of how heavy the weight should be for those who have been training for a while. But the REAL goal is to read the GOAL for the workout and the tips in the description for how long each round/set should take, how it should feel etc. Hitting the GOAL of the workout and moving well is 100x more important than clicking RX.

And we WILL NOT UNDER ANY CIRCUMSTANCES call people out for clicking it when they shouldn't have. 99.9% of the time it wasn't an intentional ploy to get to the top of the leaderboard. Just maybe not sure what to click is almost ALWAYS the case.

Track the way that it makes most sense to you. Put notes in the comments of your entered scores so that you can remember any modifications made in case we do the workout again and you want to test it the same way.