Vagabond of the Month for April: Mike Shea
What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
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 Barbell Row
15 Glute Bridges Banded or BC Thrusters Block
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(150 Meter Row)
8 DB Push Press
*No rest between sets, just keep moving and grooving.*
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