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
+
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

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + Conditioning

A1. High Bar Back Squat, 1 reps x 4 sets, rest 15 seconds.

*Last week we did 2 reps*

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

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

B2. DB Renegade Row, 6 reps/each way x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

10 Russian KBS

10 Cal Assault Bike

10 No Push Up Burpees

200 Meter Run

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B. Fitness Phase

Lower Body Squatting + Conditioning

A1. Sumo Deadlift, 3 rep challenging x 4 sets, rest 15 seconds.(Can perform Traditional Deadlift, just not part of the VBWAY, go at own risk)

A2. DB Lat Pull Over, 10-12 reps x 4 sets, rest 60 seconds.

B1. KB Row, 10-12 reps/each arm x 3 sets, rest 45 seconds.

B2. Ring Push Ups, 10-12 reps or Push Ups, 12-15 reps or Squat Rack Push Ups, 10-12 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

6 Sets of the following:

8 Russian KBS

16 /12 Cal Row or 12/10 Cal Assault Bike

200 Meter Run

20 Meter Farmer’s Walk

8 Pull Ups or TRX Rows or Banded Strict Pull Ups

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