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. Barbell Strict Press, 5 reps x 4 sets, rest 30 seconds.
A2. Lat Pull Downs, 12 reps x 4 sets, rest 360 seconds.
B1. DB Seated Press, 12 reps x 4 sets, rest 30 seconds.
B2. KB Row, 8-10 reps/each way x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
8 Sets of the following:
2 Minutes and 30 Seconds of Work of the following:
5 DB Floor Press
5 Cal Row
5 Goblet Squats(Heel Lift if Needed)
5 No Push-Up 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), 65% of 1RM, 5 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 repeat for 10 fast reps.*
B1. Sorensen Hold, 20-30 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 Split Stance, 6 reps/each leg x 4 sets, rest 60 seconds.
*Use weighted external option*
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C. Conditioning of the following:
8 Sets of the following:
2 Minutes and 30 Seconds of Work of the following:
5 Barbell Push Press
5 Cal Assault Bike
5 Pull Ups or TRX Row or TRX V Pull Ups
5 Front Squats or Overhead Squats
*Start where you left off each set*
*Rest 30-45 seconds between sets*
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