Vagabond of the Month for October: Janine Canuto
What’s the best thing about Vagabond: Everyone is friendly and wants you to do well. I love having Jay as my coach, he is very patient with me. He is pleasant, and has a positive attitude. He is always willing to work with me to accommodate my busy schedule. Kevin is also great at checking in and making sure things are going well. Overall it’s been a great place and I love being part of the Vagabond Community!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
3 Minutes Foam Roll
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2 Sets of the following:
150 Meter Row or 100 Meter Run + 10 Goblet Squats + 10 Slam Balls + 150 Meter Row or 100 Meter Run + 10 Monster Band Walks+ 10 Glute Bridges + 10 Shoulder Taps/each way
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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.
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B. 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*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Front Squat, 3 reps x 5 sets, rest 30 seconds.
A2. Standing Pallof Press, 5 reps/each way @ 1 second hold out x 5 sets, rest 30 seconds.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 15 seconds.
B2. Seated Rope Pull Down, 15 reps x 3 sets, rest 45 seconds.
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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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