Vagabond of the Month for March: Katie P.
Best things about Vagabond:
everyone always says the community…. And that’s because it’s completely true- it’s the amazing moms who show up everyday to workout or to babysit all the kids that make going to the gym my favorite way to start the day. But it was the check ins and texts from Kevin in the beginning that really motivated me to go and kept me accountable.- it’s hard to make excuses for not going when you have someone consistently expecting you to be there and it absolutely helped me get in the routine where I just get up and go every day. Joining Vagabond is the best thing I’ve done for myself in years and I am so very glad that I did!
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
Lower Body Squat + Single Leg/Core + Conditioning
A1. Viking Press or DB Standing Strict Press, 10 reps x 4 sets, rest 15 seconds.
A2. Goblet Hold Single Leg Walking Lunges, 8 reps/each leg x 4 sets, rest 60 seconds.
B1. Single Leg Curtsy Lunge, 8 reps/each leg x 4 sets, rest 15 seconds.
*People can perform single leg split stance to object, 8 reps/each leg*
B2. Seated Banded Leg Curls, 145 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
For Time of the following:
4-5 Sets of the following:
15/12 Cal Assault Bike
12 Russian KBS
15 Goblet Squats
12 Burpees
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Below Knee Power Clean, build to challenging 3 rep, 12 minute time limit.
B1. KB Rotational Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Floor Press Single Arm Alt, 12 reps/each arm moderate x 3 sets, rest 30 seconds.
B3. DB Hammer Double Arm Curls, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
For Time of the following:
5 Sets of the following:
15/12 Cal Row
12 Hang Power Cleans @ 115/80, 95/65 lbs
9 Front Squats or OH Squats
6 Lateral Burpees
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