Vagabond of the Month for January: Sean Cullinane
The best thing about vagabond is without a doubt, no questions asked, is the people. I mean I look different, but inside I don’t feel so different. I’m guided by other gym members to make sure that I’m getting everything I should be out of the exercise that I’m doing . And the coaches, the amount of effort that you put into me, does not go unnoticed! You make accommodations for me to workout so I can do them when I’m not feeling my best, and you always push me to do my best! I’M TRULY GRATEFUL TO YOU ALL
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope/Bike/Row/Run
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2 Sets of the following:
10 Hip Rocks + 10 DB Strict Press + 10 Deadbug Press/each way + 10 Slam Balls + 10 Goblet Squats + 10 Shoulder Taps/each way
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body Pull + Conditioning
A1. Trap Bar DL, 5 reps x 4 sets, rest 30 seconds.
A2. Single Arm Standing Cable Row, 10 reps/each arm x 4 sets, rest 30 seconds.
B1. Bar Dips or Push Ups or Squat Rack Push Ups or Knee Push Ups, 8-10 reps @ 30×1 x 4 sets, rest 30 seconds.
B2. Banded Staggered Rows, 12 reps/each way x 4 sets, rest 30 seconds.
*You will have feet staggered during the rows, one in back, one in front.*
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C. Conditioning of the following:
2 Sets of the following
250 Meter Row(200 meter run)
21 Burpees
Rest 1 Minute
250 Meter Row(200 meter run)
21 TRX Rows
Rest 1 Minute
250 Meter Row(200 meter run)
21 Goblet Squats
Rest 2 Minutes between sets
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B. Fitness Phase
Lower Body + SL/Core + Conditioning
A. Clean Deadlift, 5 reps x 5 sets @ 100% of best 1RM clean, rest 60 seconds between sets.
B1. Split Stance Single Leg Lunge In Place Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Cable or Banded Double Leg Curls, 20 reps x 3 sets, rest 30 seconds.
B3. Banded Staggered Presses, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following
21/18 Cal Assault Bike(400 meter run)
15 Burpees
Rest 1 Minute
21/18 Cal Assault Bike(400 meter run)
15 DB Thrusters
Rest 1 Minute
21/18 Cal Assault Bike(400 meter run)
15 Slam Balls
Rest 2 Minutes between sets
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