Vagabond of the Month for January: Sean Cullinane

The best thing about vagabond is without a doubt, no questions asked, is the people. I mean I look different, but inside I don’t feel so different. I’m guided by other gym members to make sure that I’m getting everything I should be out of the exercise that I’m doing . And the coaches, the amount of effort that you put into me, does not go unnoticed! You make accommodations for me to workout so I can do them when I’m not feeling my best, and you always push me to do my best! I’M TRULY GRATEFUL TO YOU ALL

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:

20 M High Knees + 10 Russian KBS + 5 Spiderman Lunges/each way + 10 Slam Balls + 5 Goblet Squats or OH Squats + 10 Shoulder Taps/each way

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A. Lifestyle Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

8 TRX Row or 6-8 Strict Pronated Pull Ups

10 Standing Pallof Press/each way

12 Banded Staggered Presses/each way

8 Deadbug Pressing Against Wall/each way

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B. Conditioning of the following:

6 Sets of the following: 

10 Cal Assault Bike(Run 200 Meters)

10 Walking Lunges or Step-Ups

10 Ball Slams

10 DB Curls

30 Second KB Farmer’s Hold

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

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B. Fitness Phase

A. Bodyweight Posterior/Core Blaster:

5 Sets of the following:

3 Close Grip Bench Press(Last week we did 4 reps)

10 Monster Band Walks/each way

10 TRX Row

10 Glute Bridges Banded or BC Thrusters Block

10 DB Curls

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B. Conditioning of the following:

6 Sets of the following:

200 Meter Row(15 Cal C2Bike)

8 DB Floor Press

6 Step Down Box Jumps Tall or 6 Toes to Bar

200 Meter Row(15 Cal C2Bike)

8 Strict Pull Ups or TRX V Pull Ups or TRX Row

6 Hang Power  Snatch @ 75/45 lbs

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

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