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
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3 Minutes of the following:
Client Option Warm-Up
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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:
10 TRX Vertical Pull-Ups or 6-8 Strict Banded Pull Ups or 4-6 Strict BW Pull Ups
10 Banded Pallof Press/each way
10 Banded Staggered Rows/each way(total of 20 reps per set)
10 DB Curls Hammer Double Arm
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B. Conditioning of the following:
8 Sets of the following:
250 Meter Row(Run 200 Meters)
8 Ball Slams
6 Burpees
8 Step-Ups/each leg
25 Second KB Farmer’s Hold
*No rest between sets, just keep moving and grooving.*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
2 Heavy Close Grip Bench Press(Last week we did 3 reps)
15 Monster Band Clam Shells/each way
12 KB Rotational Row/each way
15 Glute Bridges Banded or BC Hip Thrust with Barbell
12 DB Powell Raises/each arm
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B. Conditioning of the following:
8 Sets of the following:
12/8 Cal Assault Bike or 15/12 Cal C2Bike
8 Russian KBS
8 Burpees
100 Meter Run(8/6 Cal Assault Bike or 10/8 Cal C2Bike)
8 DB Push Press
*No rest between sets, just keep moving and grooving.*
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