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, 1 reps x 5 sets, rest 15 seconds.
*Last week we did 2 reps*
A2. Standing Cable Row, 12 reps/each arm x 5 sets, rest 60 seconds.
B1. Single Leg Split Stance, 6 reps/each leg x 4 sets, rest 15 seconds.
B2. DB Hammer Curls, 10-12 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
20 Minutes of the following:
8 DB Bench Press Moderate
100 Meter Run(8 Cal Assault Bike)
8 Step-Ups/each leg
100 Meter Run(8 Cal Assault Bike)
20 Second FLR Hold
8 TRX Row or 8 Ball Slams or 4 Pull Ups
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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:
2 Trap Bar Deadlifts @ 85%
12 reps of Triangle Seated Row
8 Reps/each arm of Half Kneeling DB Strict Press
10 Reps of DB Lat Pull Overs
12 Reps of DB Traditional Curls
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C. Conditioning of the following:
20 Minutes of the following:
300 Meter Row
10 Goblet or OH Squats
20 Second FLR Hold
30 Jump Rope Singles(20 Double Unders)
40 Meter KB Farmer’s Walk
100 Meter Run(6 Cal Assault Bike)
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