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:
Upper Body Push/Upper Body Pull + Conditioning
A1. DB Single Arm Bench Press, 10 reps/each arm x 4 sets, rest 30 seconds.
*Make sure you have one dumbbell in one hand, and no dumbbell in other hand, focus on lower back being neutral and resisting rotation as you descend the DB into lowering position.*
A2. Seated Rows, 12 reps x 4 sets, rest 30 seconds.
A3. DB Arnold Press, 12 reps x 4 sets, rest 30 seconds.
A4. TRX Row, 8-10 reps or Strict Supinated Pull Ups, 6-10 reps or Clusters of 1.1.1.1.1 x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
5 Minutes of the following:
Row or Bike @ Moderate Pace
*Rest 2 Minutes*
4 Minutes of the following:
5 Goblet Squats
5 Cal Row (100 Meter Run)
5 DB Strict Press
5 Burpees
*Rest 90 Seconds*
3 Minutes of the following:
20 Second Push Up Hold
40 Jump Rope Singles
*Rest 60 Seconds*
2 Minutes of the following:
5 DB Row/each arm
5 DB Curls
*Rest 30 Seconds*
1 Minute of the following:
Row or Bike @ Hard Pace
*Done*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Front Squat, 2 reps x 5 sets, rest 30 seconds.
A2. Deadbug Press, 5 reps/each way @ 1 second hold out x 5 sets, rest 30 seconds.
B1. Strict Supinated Pull Ups, 8-10 reps or 1.1.1.1.1 clusters or TRX Vertical Pull Ups, 8-10 reps x 3 sets, rest 45 seconds.
B2. Bar Dips, 8-12 reps or Banded Bar Dips, 6-10 reps or Weighted Bar Dips, 4-5 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
5 Minutes of the following:
Row or Bike @ Moderate Pace
*Rest 2 Minutes*
4 Minutes of the following:
5 Front Squats or OH Squats
(100 Meter Run)
5 DB Floor Press
20 Jump Ropes(30 Double Under)
*Rest 90 Seconds*
3 Minutes of the following:
20 Second Plank Hold
10 Slam Balls
*Rest 60 Seconds*
2 Minutes of the following:
5 DB Row/each arm
5 DB Curls
*Rest 30 Seconds*
1 Minute of the following:
Row or Bike @ Hard Pace
*Done*
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