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, 3 reps x 5 sets, rest 15 seconds.
*Last week we did 4 reps*
A2. KB Rotational Row, 10 reps/each way x 3 sets, rest 60 seconds.
B1. Barbell RDL, 8 reps x 4 sets, rest 15 seconds.
B2. Banded Pull Aparts, 20 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following:
100 Meter Run
5 Burpees
100 Meter Run
5 Russian KBS
5 Cal Assault Bike
*Rest 30 seconds between sets*
*Start from where left off*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
Lower Body Squatting + Conditioning
A1. Trap Bar Deadlift, 4 reps x 4 sets @ 75% of 1RM, rest 30 seconds.
A2. KB Row, 10 reps/each arm x 4 sets, rest 60 seconds.
B1. Half Kneeling DB Strict Press, 8 reps/each arm x 3 sets, rest 30 seconds.
B2. Single Arm Cable Seated Pull Down, 10 reps/each arm x 3 sets, rest 30 seconds.
B3. DB Zotman Curls, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
12 Sets of the following:
90 Seconds of the following:
5 DB Floor Press Heavy
7 Cal Assault Bike
9 Russian KBS
12 Shoulder Taps(6/each way)
*Rest 30 seconds between sets*
*Start from where left off*
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