“Friday 7.8.2022”
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
+
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
Post Comments to Group Page.