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, 4 reps or Overhead Squats, 4 reps x 4 sets, rest 30 seconds.
A2. Seated Single Arm Cable Pull Down, 12 reps/each way x 4 sets, rest 30 seconds.
B1. Cable or Banded Pull Thrus, 15 reps x 4 sets, rest 30 seconds.
B2. Strict Weighted Pull Ups, 1.1.1 clusters or TRX Vertical Pull Ups, 5-7 reps with 2 second pause chin over rings x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
22 Minutes of the following:
12/10 Cal Assault Bike
12 DB Curls
20 Meter Bear Hold with Med Ball or Sandbag
8/6 Cal Assault Bike
12 Ball Slams
20 Second Side Bridge/each way-Point 1 thru Point 4 Progression
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 75% of 1RM, 3 reps x 5 sets, rest 15 seconds.
A2. Box Jumps, 5 reps x 5 sets, rest 60 seconds.
*Go to Parallel Squat and explode up and Jump.*
B1. Sorensen Hold, 40-50 seconds total time hold(Keep position in Horizontal Position, chin tucked or neutral) x 3 sets, rest 15 seconds.
B2. Single Leg Walking Lunges, 6 reps/each leg x 3 sets, rest 60 seconds.
*Use weighted external option*
*Little Lean forward, shoulders slightly in front of hips*
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C. Conditioning of the following:
22 Minutes of the following:
12/10 Cal Row
20 Meter KB Farmer’s Walk
8/6 Cal Row
5 DB Snatch/each arm or 8 Ball Slams
50 Jump Rope Singles(30 Double Unders)
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