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)
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body + Upper Body ASST/Upper Body Pull+ Conditioning
A1. Seated Cable Rows Single Arm, 10-12 reps/each way x 4 sets, rest 30 seconds.
A2. Barbell Hip Thrusts, 10 reps or Single Leg Glute Focus Step Down Box, 8 reps/each way(NEW MOVEMENT- in coaches group page video) x 4 sets, rest 15 seconds.
A3. Mountain Skiers, 10 reps slow and controlled x 4 sets, rest 60 seconds.
A4. DB Hammer Curls, 12 reps x 4 sets, rest 60 seconds.
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B. Conditioning of the following:
2 Sets of the following:
12 Minutes @ Sustainable Pace of:
8/6 Cal Row
8 DB Hang Power Cleans
8 Push Ups
20 Second Plank Hold
8/6 Cal Row
8 Pull Ups or TRX Row
8 Step-Ups/each way
20 Double Unders or 40 Single Unders
*Rest 2 minute between sets.*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Trap Bar Deadlift, 5 reps x 4 sets, rest as needed between sets.
*Coach Notes: 65-75% of 1RM*
B1. Standing Cable Face Pulls, 12 reps overhand grip x 4 sets, rest 30 seconds.
B2. Deadbug Press, 8 reps/each way x 4 sets, rest 30 seconds.
B3. Single Leg Split Stance Weighted or Single Leg Glute Focus Step Down Box, 8 reps/each way(NEW MOVEMENT- in coaches group page video) x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes @ Sustainable Pace of:
6 Cal Assault Bike or 100 Meter Run
8 DB Hammer Curls
4 Box Jumps
20 Second Plank Hold
6 Cal Assault Bike or 100 Meter Run
8 Pull Ups or TRX Row
4 Ball Slams or No Push Up Burpees
20 Meter KB Farmers Walk
*Rest 2 minutes between sets.*
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