“Friday 7.8.2022”

Vagabond of the Month for June: Jill Martin

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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
+
5 Minutes of the following:
Client Option Warm-Up
+
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

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

12 Monster Band Walks/each way

12 Glute Bridges Banded

15 Banded Pull Aparts Seated on Bench or Stability Ball

12 Banded Rows Staggered/each way

12 DB Arnold Press

+

B. Conditioning of the following:

7 Sets of the following:

90 Second Row or Bike or Shuttle Run

Rest 20 Seconds

60 Seconds of: 10 Russian KBS + 5 Goblet Squats

Rest 20 Seconds

30 Seconds of: KB Farmer’s Hold

Rest 20 Seconds

+

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

+

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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