Vagabond of the Month for January: Ryan Mac
“I know it’s the answer everyone gives but it’s absolutely the people. From the incredible coaches to the other members everyone is so supportive of one another. Whether it’s encouraging someone through a workout or asking about life outside the gym, it’s easy to see how genuinely everyone cares for each other. Vagabond is a community I’m truly proud to be apart of. “
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. Close Grip Bench Press, 6 reps x 3 sets, rest 60 seconds.
*Last week we did 8 reps*
A2. Deadbug Variation, 10 reps/each way x 3 sets, rest 60 seconds.
A3. DB Powell Raises, 10 reps/each way x 3 sets, rest 60 seconds.
seconds.
A4. Single Arm Farmer’s Walk, 40 meters/each way x 3 sets, rest 60 seconds.
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B. Conditioning of the following:
10 Sets of the following:
5 DB Strict Press Single Arm Alternate/each way
10 Second FLR Hold
20 Jump Rope Singles
30 Second Bike, Row, or Shuttle Run
*Just keep moving between sets.*
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B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A. High Bar Squat, 3 rep x 8 sets, rest 30 seconds.
*50-55% of 1RM: 1RM Data: 10/6/21 or 2.26.21*
B1. Sorensen Hold, 30-45 seconds total time hold(Keep position in Horizontal Position, chin tucked or neutral) x 4 sets, rest 15 seconds.
B2. Single Leg Step-Ups, 6 reps/each leg x 4 sets, rest 60 seconds.
*Use weighted external option*
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C. Conditioning of the following:
10 Sets of the following:
90 Seconds of Work of the following:
5 Russian KBS
5 Cal Assault Bike
5 Goblet Squats
5 Push Ups or Squat Rack Push Ups or Knee Push Ups-Make sure good form, do not rush these, use abmat or airex pad put under chest to decrease range of motion if push ups are a weakness.*
*Start where you left off each set*
*Rest 30-45 seconds between sets*
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