Vagabond of the Month for March: Katie P.
Best things about Vagabond:
Everyone always says the community…. And that’s because it’s completely true- it’s the amazing moms who show up everyday to workout or to babysit all the kids that make going to the gym my favorite way to start the day. But it was the check ins and texts from Kevin in the beginning that really motivated me to go and kept me accountable.- it’s hard to make excuses for not going when you have someone consistently expecting you to be there and it absolutely helped me get in the routine where I just get up and go every day. Joining Vagabond is the best thing I’ve done for myself in years and I am so very glad that I did!
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
Posterior Bending + Conditioning
A1. Front Squat, 5 reps x 5 sets, rest 15 seconds.
A2. KB Rotational Row, 10 reps/each way x 5 sets, rest 60 seconds.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 15 seconds.
B2. Banded Pull Aparts, 20 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
10 Sets of the following:
90 Seconds of the following:
100 Meter Run(125 Meter Row)
6-8 Burpees
100 Meter Run(125 Meter Row)
6-8 Goblet Squats
*Rest 30 seconds between sets*
*Start from where left off*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A1. Trap Bar Deadlift, 4 reps x 4 sets @ 75% of 1RM, rest 30 seconds.
A2. KB Row, 10 reps/each arm x 4 sets, rest 60 seconds.
B1. Half Kneeling DB Strict Press, 8 reps/each arm x 3 sets, rest 30 seconds.
B2. Single Arm Cable Seated Pull Down, 10 reps/each arm x 3 sets, rest 30 seconds.
B3. DB Zotman Curls, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
10 Sets of the following:
90 Seconds of the following:
5 DB Strict Press or 5 Handstand Push Ups
100 Meter Run
5 Burpees
100 Meter Run
*Rest 30 seconds between sets*
*Start from where left off*
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