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

+

A. Lifestyle Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 TRX Vertical Pull Ups or TRX Row

10 Banded Pallof Press/each way

10 DB Bench Press

10 Banded Rows Staggered/each way

5 Bird Dogs/each way

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B. Conditioning of the following:

8 Sets of the following:

8 Cal Assault Bike

8 Walking Lunges or Step-Ups/each way

8 Ball Slams

8 DB Curls

35-45 Second FLR 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:

4 Close Grip Bench Press(Last week we did 5 reps)

8 Monster Band Walks/each way

8 DB Hammer Curls Double Arm @ 30×1

8 DB Row/each arm @ 30×1

10 Hip Rocks

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B. Conditioning of the following:

5 Sets of the following:

500 Meter Row

8 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs

8 Front Squats or Overhead Squats 

8 Burpees

40 Meter KB Farmer’s Walk

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

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