Vagabond of the Month for November: Heather Jolly

I love Vagabond and the people who make up this community.  Kevin has been supportive, and accommodating – always willing to help with modifications and suggestions.  He checks in often and I truly feel like he cares about me as a person.   I trust in and value his quality programming and the flexibility provided within each work out. 

The coaches are the heart of Vagabond.   They have such a kind, chill, and pleasant way about them.  They are approachable and always happy to help in any capacity.   I appreciate their time,  hard work, and just being there for support and words of encouragement.

I’ve met so many good people during my time at Vagabond.   Thank you to the members for helping to create a warm,  welcoming,  caring environment where all are committed to good health for themselves and each other. 

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. Front Squats, 5 reps or Overhead Squats, 5 reps x 4 sets, rest 30 seconds.

A2. Seated Rows, 12 reps x 4 sets, rest 30 seconds.

B1. DB Seated Arnold Press, 12 reps x 3 sets, rest 30 seconds.

B2. Single Leg Split Stance, 8 reps/each way x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

10 Sets of the following:

90 Seconds of Work of the following:

30 Second Bike or Row

5 Goblet Squats

5 Shoulder Taps/each way(If this is difficult, make sure hands in diamond position and feet shoulder width base)

5 Burpees

*Start where you left off each set*

*Rest 30-45 seconds between sets*

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B. Fitness Phase

Lower Body Squatting + Conditioning

A1. High Bar Back Squat(Heel Lift If Needed), 70% of 1RM, 4 reps x 5 sets, rest 15 seconds.

A2. Broad Jumps, 3 reps x 5 sets, rest 60 seconds.

Pause for 2 seconds in jumping position before jumping on each rep

B1. Sorensen Hold, 30-40 seconds total time hold(Keep position in Horizontal Position, chin tucked or neutral) or Cable Leg Curls, 15 reps x 4 sets, rest 15 seconds.

B2. Single Leg Step-Ups, 5 reps/each leg x 4 sets, rest 60 seconds. 

*Use weighted external option*

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C. Conditioning of the following:

10 Sets of the following:

90 Seconds of Work of the following:

5 Russian KBS

5 Cal Assault Bike

5 Goblet Squats

5 Burpees

*Start where you left off each set*

*Rest 30-45 seconds between sets*

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