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)
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body Pull + Conditioning
A1 Wide Grip Bench Press, 2 reps x 4 sets, rest 30 seconds.
A2. Single Leg Russian Step-Ups, 6-8 reps/each way x 4 sets, rest 60 seconds.
B1. Single Arm Seated Cable Row, 12-15 reps/each way x 4 sets, rest 30 seconds.
B2. DB Chest Flys, 12-15 reps x 4 sets, rest 60 seconds.
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C, Conditioning of for Murph Prep of:
Start with: 40/30 Cal Assault Bike or 400 Meter Run
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18 Minutes of the following:
8/6 Cal Assault Bike or 100 Meter Run
20 Meter KB Farmer’s Walk
8 DB Hang Power Cleans
8 Goblet Squats or Wall Balls
8/6 Cal Assault Bike or 100 Meter Run
20 Second Plank Hold
8 Push Ups
8 TRX Row or TRX Vertical Pull Ups or 4 Strict Pull Ups
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Barbell Bench Press, 4-6 reps x 5 sets, rest 90 seconds.
B1. Single Arm Seated Cable Pull Downs, 10 reps/each way x 4 sets, rest 30 seconds.
B2. Barbell Hip Thrusts(Lifts) or Cable Pull Thrus, 12 reps x 4 sets, rest 45 seconds.
B3. DB Standing Arnold Press, 10 reps x 4 sets, rest 45 seconds.
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C. Conditioning of the following for Murph Prep of:
Start with: 50/40 Calorie Row or 400 Meter Run
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18 Minutes of the following:
8/6 Cal Row or 100 Meter Run
10 Bodyweight Squats
5 Push Ups
20 Double Unders or 40 Jump Rope Singles
8/6 Cal Row or 100 Meter Run
5 Pull Ups or TRX Row
5 Ball Slams
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