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:
8 TRX Row or 8 Assisted Weighted Pull Up Machine(Gravitron)
8 Standing Pallof Press/each way
8 KB Row/each way
8 Deadbug Press AGST Wall/each way
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B. Conditioning of the following:
8 Sets of the following:
250 Meter Row(Run 200 Meters)
5 Ball Slams
5 Walking Lunges/each way
5 DB Push Press
20 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:
1 Heavy Close Grip Bench Press(Last week we did 2 reps)
10 Monster Band Walks/each way
10 Glute Bridges Banded or BC Hip Thrusts
10 DB EXT Standing Rotations/each arm
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B. Conditioning of the following:
8 Sets of the following:
8/6 Cal Assault Bike or 100 Meter Run
5 Burpees
8/6 Cal Assault Bike or 100 Meter Run
5 Hang Power Snatch @ 75/45 lbs or 5 DB Snatch/each way or 5 Barbell Strict Press @ 75/45, 65/35 lbs
15 Second KB Farmer’s Hold Heavy Heavy
*No rest between sets, just keep moving and grooving.*
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