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!
. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
3 Minutes Foam Roll
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A1. DB Single Arm Bench Press, 8 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.*
Last week we did 10 reps
A2. Lat Pull Downs, 12 reps x 4 sets, rest 30 seconds.
A3. DB Seated Press, 12 reps x 4 sets, rest 30 seconds.
A4. KB Row, 8-10 reps/each way or Strict Pronated Pull Ups, 5-7 reps or Clusters of 1.1.1.1.1 x 4 sets, rest 30 seconds.
+
C. Conditioning of the following:
6 Sets of the following:
3 Minutes of Work of the following:
12 DB Push Press
10 Cal Row
8 Goblet Squats(Heel Lift if Needed)
*Start where you left off each set*
*Rest 45 seconds between sets*
+
B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Front Squat, 1 rep x 5 sets, rest 30 seconds.
A2. Box Jumps, 5 reps x 5 sets, rest 60 seconds.
B1. Sorensen Hold, 20-30 seconds total time hold(Keep position in Horizontal Position, chin tucked or neutral) x 4 sets, rest 15 seconds.
*Can perform DB RDL, 12-15 reps in place of Section B1.*
B2. Single Leg Step-Ups, 6 reps/each leg x 4 sets, rest 60 seconds.
*Use weighted external option*
+
C. Conditioning of the following:
6 Sets of the following:
3 Minutes of Work of the following:
8 DB Bench Press or 4 Handstand Push Ups
8/6 Cal Assault Bike
8 DB Snatch(4/each arm)
8 Goblet Squats
*Start where you left off each set*
*Rest 45 seconds between sets*
Post Comments to Group Page.