“Friday 7.1.2022”

Vagabond of the Month for June: Jill Martin

CLICK HERE FOR FULL BIO.

The best thing about Vagabound is that it’s truly is a family.  I have only been there for a little under two years and everybody has been some welcoming and so encouraging during the  workouts.   I also love all the trainers!!!  They are always positive and help guide you through the workouts.  

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. Single Arm Landmine Press, 12 reps/each arm x 4 sets, rest 30 seconds.

A2. KB Rotational Row, 10 reps/each way x 4 sets, rest 60 seconds.

B1. Single Leg Split Stance, 5 reps/each leg x 4 sets, rest 15 seconds.

*Last week we did 6 reps/each leg*

B2. DB Tricep Extension Laying on Bench, 10 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

6 Sets of the following:

4 Minutes of the following:

100 Meter Run

20 Second KB Farmer’s Hold

100 Meter Run

20 Second FLR Hold

10 Burpees or Ball Slams or Russian KBS or Goblet Squats-Client Choice

*Rest 2 Minute between sets*

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B. Fitness Phase

Lower Body Squatting + Conditioning

A. Clean Pull, 2 reps x 6 sets @ 100% of best 1RM clean, rest 60 seconds between sets.

B1. Single Leg Split Stance, 8 reps/each leg x 4 sets, rest 15 seconds.

*Can substitute single leg step ups, 8 reps/each leg*

B2. Barbell Hip Thrusts, 10 reps x 4 sets, rest 30 seconds. 

B3. KB Row Moderate @ 30×1(3 second lowering phase), 8 reps/each way x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

6 Sets of the following:

4 Minutes of the following:

5 DB Snatch/each arm

100 Meter Run

5 Goblet Sqiats

100 Meter Run

5 Pull Ups or TRX Row

20 Second KB Farmer’s Hold

*Rest 2 Minutes between sets*

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