“Friday 1.13.2022”

Vagabond of the Month for December: Allison Mac

CLICK HERE FOR FULL BIO.

Best thing about Vagabond:

The people. No doubt! The people at this gym create the whole atmosphere. They make me want to try my hardest, keep coming back and of course laugh along the way.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:

10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + Conditioning

A1. Landmine Deadlifts or KB Deadlifts or Barbell Hip Thrusts, 15 reps x 4 sets, rest 60 seconds.

*Client Option*

A2. Standing KB Side Bend, 10 reps/each arm x 4 sets, rest 60 seconds.

*Hold kb in each hand, and do 10 reps each side alternating of side bends.*

A3. Double Leg Glute Bridge, 15 reps  x 4 sets, rest 60 seconds.

seconds.

A4. Double Arm Farmer’s Walk, 40 meters x 4 sets, rest 60 seconds.

+

C. Conditioning of the following:

5 Sets of the following:

4 Minutes of Work of the following:

12 Cal C2Bike or 10 Cal Assault Bike

10 DB Strict Press

8 Ball Slams

6 TRX Row

4 Step-Ups/each leg

*Start where you left off each set*

*Rest 90-120 seconds between sets*

+

B. Fitness Phase

Upper Body Push/Upper Body Pull + Conditioning

A1. High Bar Squat, 3 reps x 5 sets, rest 30 seconds.

*70-80% of 1RM: 1RM Data: 10/6/21 or 2.26.21*

A2. Standing Pallof Press, 5 reps/each way @ 1 second hold out x 5 sets, rest 30 seconds.

B1. Cable or Banded Leg Curls, 20 reps x 3 sets, rest 15 seconds.

B2. Single Leg Split Squat, 6 reps/each leg or Single Leg Step-Ups, 6 reps/each leg x 3 sets, rest 60 seconds. HEAVY CHALLENGE SELF!

*Use weighted external option*

+

C. Conditioning of the following:

5 Sets of the following:

4 Minutes of Work of the following:

12 DB or KB Push Press(6 reps/each arm)

10 Cal Row

8 Pull Ups or TRX Row

6 Russian KBS

4 Goblet Squats or Step-Ups(4/each leg)

*Start where you left off each set*

*Rest 90-120 seconds between sets*

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