Vagabond of the Month for December: Marianne Kiely

Proudest VB Way Moments

• The first time Kevin called me a Pain in the Ass! I had arrived!
• First time I could actually do a plank hold for longer than 1 minute.
• Feeling safe in a gym as a part of VB Fitness.
• After I lost 110 lbs. and  was working with Kevin 1: 1 for about 3 months, one weekend I was able put one side of my butt up onto the tailgate of a pick up , then the other side and could go from a squat position to a standing position, without rolling around the bed of the truck like a fish out of water!! No longer a flounder! Proud moment!

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

Lower Body Squat/Upper Body Unilateral Press+ Conditioning

A1. High Bar Back Squat(Heel Lift If Needed), 8 reps x 4 sets, rest 30 seconds.

A2. Strict Supinated Pull Ups, 6-8 reps or Assisted Pull Up Machine, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps x 3 sets, rest 30 seconds.

B1. Single Leg Curtsy Lunge or Lateral Lunge, 8 reps/each leg x 4 sets, rest 45 seconds.

B2. DB Deadbug Variation or Deadbug Press, 6 reps/each way @ 2 second hold out each rep x 4 sets, rest 45 seconds.

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C. Conditioning of the following:

8 Sets of the following:

Run 100 Meters(Row 150 Meters)

6 DB Strict Press

6 Ball Slams

Run 100 Meters(Row 150 Meters)

6 DB Hang Power Cleans

6 Walking Lunges/each way or Step-Ups

*No rest between sets, just keep moving and grooving.*

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B. Fitness Phase

Lower Body + Conditioning

A. High Bar Back Squat(Heel Lift If Needed), 65-75% of 1RM, 8 reps x 4 sets, rest as needed between sets.

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B1. Half Kneeling Landmine Single Arm Press, 10 reps/each arm x 4 sets, rest 30 seconds.

B2. Single Leg Russian Step-Ups, 8 reps/each way x 4 sets, rest 30 seconds.

B3. Seated Rows, 12 reps x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

8 Sets of the following:

Run 100 Meters(8/6 Cal Assault Bike)

8 DB Strict Press or Barbell Strict Press

6 Toes to Bar or Hanging Knee Raises or Sit-Ups(8 reps)

Run 100 Meters(8/6 Cal Assault Bike)

8 Wall Balls or Goblet Squats

6 Kipping Pull Ups or TRX Row

*No rest between sets, just keep moving and grooving.*

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