Vagabond of the Month for April: Katie Hall

Best things about Vagabond: 

I will rave about Vagabond to anyone who will listen! I love the sense of community, support and accountability within the gym. I love having a safe place to bring my daughter where she enjoys being. The coaches at Vagabond understand how important family involvement is but also how equally important it is to take care of yourself. We are all doing this together. This gym is a hidden gem for sure.

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. High Bar Back Squat, 2 reps x 4 sets, rest 15 seconds.

*Last week we did 3 reps*

A2. Seated Cable Pull Down, 12 reps/each arm x 4 sets, rest 60 seconds.

B1. Single Leg Russian Step-Up, 8 reps/each leg x 3 sets, rest 15 seconds.

B2. DB Zotman Curls, 10-12 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following:

8/6 Cal Assault Bike

8 DB Push Press

6 Step-Ups/each leg

6 DB Hammer Curls in Control

100 Meter Run

20 Second Push Up Hold

*Rest 1 minute between sets*

*Start where you left off.*

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B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

Sumo Deadlifts, 5 reps(Last week we 6 reps)

Seated DB Strict Arnold Press, 12 reps 

Seated Rows, 12 reps 

Ball Pressing Core, 8 reps @ 3 second hold

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C. Conditioning of the following:

4 Sets of the following:

5 Minutes of the following:

100 Meter run or 5 Cal Assault Bike

5 Thrusters @ 75/45 lbs

15 Second Plank Hold

5 Burpees

20 Meter KB Farmer’s Walk

*Rest 1 minute between sets*

*Start where left off*

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