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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
8 TRX Row or 8 Barbell Row
10 Tall Kneeling Chop/each way
12 Banded Staggered Presses/each way(total of 24 reps per set)
8 Deadbug Variation/each way
+
B. Conditioning of the following:
10 Sets of the following:
150 Meter Row(Run 100 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.*
+
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 Thrusters Block
10 DB EXT Standing Rotations/each arm
+
B. Conditioning of the following:
10 Sets of the following:
8/6 Cal Assault Bike
5 Burpees
100 Meter Run
5 Barbell Push Press
20 Second KB Farmer’s Hold Heavy Heavy
*No rest between sets, just keep moving and grooving.*
Post Comments to Group Page.