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
Upper Body + Upper Body ASST/Upper Body Pull+ Conditioning
A1. Barbell Strict Press, 6 reps x 4 sets, rest 30 seconds.
*60-65% of 1RM or Moderate, Doable Weight.*
A2. Pallof Press with Band or Cable, 8 reps/each way x 4 sets, rest 60 seconds
B1. DB Skull Crushers or DB Rolling Tricep Extensions, 12 reps x 4 sets, rest 60 seconds.
B2. Plate Raises Full Range of Motion Overhead, 10-12 reps x 4 sets, rest 60 seconds.
+
C. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of:
Minute 1: 45 Second Shuttle Run, Bike, Row Option
Minute 2: 45 Second of: 5 Ball Slams + 5 Goblet Squats or Wall Balls
Minute 3: 45 Second Shuttle Run, Bike, Row Option
Minute 4: 45 Second of: 5 DB Push Press + 5 Box Jumps
+
B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A1. DB Double Leg RDL(Both Feet Attached to Ground) or Cable Pull Thrus, 10-12 reps x 4 sets, rest 30 seconds
A2. DB Floor Press, 12 reps x 4 sets, rest 30 seconds.
A3. Single Leg Reverse Lunge DB’s in each hand, 8 reps/each leg x 4 sets, rest 30 seconds.
*Can substitute single leg step ups, 8 reps/each leg*
A4. Plate Raises Full Range of Motion Overhead, 12 reps x 4 sets, rest 60 seconds.
+
B. Conditioning of the following for:
Every Minute on the Minute x 20 Minutes of:
Minute 1: 45 Second Shuttle Run, Bike, Row Option
Minute 2: 45 Second of: 5 Pull Ups/TRX Row + 5 Wall Balls
Minute 3: 45 Second Shuttle Run, Bike, Row Option
Minute 4: 45 Second of: 5 DB Thrusters or Push Press + 5 Box Jumps or Ball Slams
Post Comments to Group Page.