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, 3 reps or Overhead Squats, 3 reps x 5 sets, rest 30 seconds.
A2. KB Rotational Row, 10 reps/each arm x 5 sets, rest 60 seconds.
B1. DB JM Press, 12 reps x 4 sets, rest 60 seconds,
B2. Single Leg Split Stance, 8 reps/each leg x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
3 Sets of the following:
8 Minutes of the following:
15 Cal Row
12 DB Floor Press
20 Second Plank Hold or Plank Walk-Outs or FLR Holds or Shoulder Taps
10 Cal Row
8 Ball Slams or Russian KBS
6 Step Ups/each leg weighted external load
*Rest 2 minutes between sets*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 80% of 1RM, 2 reps x 5 sets, rest 15 seconds.
A2. Squat Jumps, 10 reps x 5 sets, rest 60 seconds.
*Go to Parallel Squat and explode up and Jump.*
B1. Barbell Row, 8 reps x 3 sets, rest 30 seconds.
B2. Single Leg Split Stance, 8 reps/each leg x 3 sets, rest 30 seconds.
*Use weighted external option challenge set
*Little Lean forward, shoulders slightly in front of hips*
B3. Single Arm Alternating DB Hammer Curls, 10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
3 Sets of the following:
8 Minutes of the following:
15/12 Cal Assault Bike
12 Russian KBS
20 Second FLR Hold or Shoulder Taps or Plank Holds or Plank Walk Outs
9 Cal Assault Bike
6 Goblet Squats
*Rest 2 minutes between sets*
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