Vagabond of the Month for June: Kristen Donohue
Proudest VB Way Moment: That I’m still here! Before joining Vagabond, I tried numerous programs and always lost interest after a few months. The knowledge, support, and positive energy at Vagabond are the best and what keep me here. I’ve definitely had some setbacks in the past nine years but the personalized coaching from Kevin, Heather, Jay and Juliette have helped me adapt to my changing needs and continue to be strong and healthy.
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
2-3 Sets of the following for suggested warm up:
5 Inch Worms
5 Goblet Squats
5 Broad Jumps
10 Meter Spiderman Stretch/each way
5 DB Strict Press
5 Ball Slams
5 Shoulder Taps/each way
10 Pallof Press(5/each way)
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body Pull + Conditioning
A1. DB Bench Press, 12 reps x 4 sets, rest 30 seconds.
A2. Mountain Skiers, 15 reps x 3-4 sets, rest 30 seconds.
B1. DB or EZ Bar Skull Crushers, 15 reps x 3-4 sets, rest 30 seconds.
B2. Banded Double Leg Hip Thrusts on Bench or Hip Thrust BC Banded Across Hips, 15 reps x 3-4 sets, rest 30 seconds.
+
C. Conditioning of the following:
3 Sets of the following:
7 Minutes on the Clock of the following:
10 Russian KBS or DB Hang Power Cleans
6 Cal Assault Bike
10 Walking Lunges(5/each leg) or Step-Ups(5/each leg)
20 Jump Rope Singles
10 DB Push Press
6 Cal Assault Bike
20 Second Plank Hold
*Rest 1 Minute Between Sets*
*Start Where Left Off*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A1. Barbell Bench Press, 6-8 reps x 4 sets, rest 30 seconds.
A2. Double Leg DB RDL or KB Deadlifts or Cable Pull Thrus, 10 reps x 4 sets, rest 60 seconds.
B1. Seated Single Arm Cable Rows, 10 reps/each way x 4 sets, rest 60 seconds.
B2. 1/2 Kneeling DB Strict Press Single Arm, 10 reps/each way x 4 sets, rest 60 seconds.
+
C. Conditioning of the following:
3 Sets of the following:
7 Minutes on the Clock of the following:
8 DB Snatch(4/each way)
4 Box Jumps or Large Ball Slams
12/9 Cal Row
8 DB Single Arm Push Press/each way
4 Burpees
12/9 Cal Row
8 Toes to Bar or Hanging Knee Raises or Sit-Ups
*Rest 1 Minute Between Sets*
*Start Where Left Off*
Post Comments to Group Page.