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. Standing Cable Row, 12 reps/each arm x 4 sets, rest 60 seconds.

B1. Single Leg Split Stance, 8 reps/each leg x 3 sets, rest 15 seconds.

B2. DB Renegade Row, 8 reps/each way x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

3 Sets of the following:

7 Minutes of the following:

10/8 Cal Row

8 DB Floor Press

6 Step-Ups/each leg

10/8 Cal Row

12 Russian KBS

20 Second Plank Hold

*Rest 1 minute between sets*

*Start where you left off.*

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B. Fitness Phase

Lower Body Squatting + Conditioning

A1. Sumo Deadlift, 4 rep challenging x 4 sets, rest 15 seconds.

A2. Bench Press DB Single Arm  ALT, 8 reps/each arm x 4 sets, rest 60 seconds.

B1. KB Row, 12-15 reps/each arm x 3 sets, rest 45 seconds.

B2. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

3 Sets of the following:

7 Minutes of the following:

12/9 Cal Assault Bike

5 DB Snatch/each way

10 Wall Balls

12/9 Cal Assault Bike

5 Step Down Box Jumps

20 Second Plank Hold

*Rest 1 minute between sets*

*Start where you left off.*

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