Vagabond of the Month for June: Jill Martin
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. Front Squat, 4 reps x 5 sets, rest 15 seconds.
*Last week was 5 reps*
A2. Lat Pull Down, 12-15 reps x 3 sets, rest 60 seconds.
B1. Tall Kneeling DB Strict Press, 10 reps x 3 sets, rest 30 seconds.
B2. Single Arm Cable Standing Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B3. Machine or Bicep Board Curls, 15 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
9 Sets of the following:
2 Minutes of the following:
5 Barbell Push Press
100 Meter Run
5 Step-Ups/each leg
100 Meter Run
5 Pull Ups or Burpees
20 Second FLR Hold or Shoulder Taps
*Rest 45 seconds between sets*
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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:
8 DB Standing Ext Rotation/each arm
10 Ball Pressing Core @ 2 second hold-brace core moderate + keep low back neutral to floor.
8 Step Down Box Jumps
10 Barbell Hip Thrusts or 20 Glute Bridges Banded
40 Meter KB Farmer’s Walk
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B. Conditioning of the following:
6 Sets of the following:
90 Second Row or Bike or Shuttle Run
Rest 20 Seconds
60 Seconds of: 5 Hang Squat Cleans + 5 Barbell Push Press
Rest 20 Seconds
30 Seconds of: FLR Hold or Shoulder Taps or Jump Rope or Burpees or Russian KBS-Client Choice
Rest 20 Seconds
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