Vagabond of the Month for April: Katie Hall

Best things about Vagabond: 

I will rave about Vagabond to anyone who will listen! I love the sense of community, support and accountability within the gym. I love having a safe place to bring my daughter where she enjoys being. The coaches at Vagabond understand how important family involvement is but also how equally important it is to take care of yourself. We are all doing this together. This gym is a hidden gem for sure.

I. Dynamic and 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. Trap Bar Deadlift, 3 reps x 5 sets, rest 15 seconds.

*Last week we did 4 reps*

A2. Deadbug Pressing AGST Wall, 8 reps/each way x 5 sets, rest 60 seconds.

B1. Goblet Hold Single Leg Forward Lunge to Reverse Lunge, 5 reps/each leg(One rep is forward and backward) x 3 sets, rest 15 seconds.

B2. Tall Kneeling Chop, 8 reps/each way x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

20 Minutes on the Clock:

50 Jump Rope Singles

25 Second Plank Hold

15 Cal Row

10 DB Push Press

5 Step-Ups/each leg

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Push Jerk, 3 reps x 5 sets, rest as needed.

*1RM Data: 8/10/21*

B1. Lat Pull Down, 15 reps x 3 sets, rest 30 seconds.

B2. DB Bench Press Single Arm Alt, 8 reps/each arm moderate x 3 sets, rest 30 seconds.

*Last week we did 10 reps/each arm.*

B3. Single Arm KB Farmer’s Walk, 10 Meters/each way slow and controlled short steps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

21-18-15-12-9-6-3 of the following:

Cal Assault Bike

Hang Power Snatch @ 75/45 lbs

Lateral Burpees

Wall Balls

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