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:’
A1. Front Squat, 2 reps x 5 sets, rest 15 seconds.
*Last week we did 3 reps*
A2. Lat Pull Down or Seated Triangle Row, 12 reps x 3 sets, rest 60 seconds.
B1. Seated Cable Leg Curls, 15 reps x 3 sets, rest 15 seconds.
B2. Single Leg Split Stance, 8 reps/each leg x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
16 Minutes of the following:
10 DB Floor Press Moderate
100 Meter Run(8 Cal Assault Bike)
10 Ball Slams
100 Meter Run(8 Cal Assault Bike)
20 Meter KB Farmer’s Walk
20 Second FLR Hard Hold’
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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:
3 Trap Bar Deadlifts @ 80%
10 DB Floor Press
5 Spiderman Stretch/each way
30 Second KB Farmer’s Hold
5 Inch Worms
12 Lat Pull Downs
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C. Conditioning of the following:
16 Minutes of the following:
5 Barbell Thrusters @ 95/65, 75/45 lns
100 Meter Run(8 Cal Assault Bike)
10 Burpees
100 Meter Run(8 Cal Assault Bike)
5 Hang Squat Cleans
100 Meter Run(8 Cal Assault Bike)
10 Pull Ups or TRX Row
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