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:
8 TRX Row or 8 Barbell Row
10 Standing Pallof Press/each way
12 Banded Staggered Presses/each way(total of 16 reps per set)
8 Deadbug Pressing Against Wall/each way
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B. Conditioning of the following:
6 Sets of the following:
10 Cal Assault Bike(Run 200 Meters)
10 Walking Lunges or Step-Ups
10 Ball Slams
10 DB Curls
30 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:
3 Close Grip Bench Press(Last week we did 4 reps)
10 Monster Band Walks/each way
10 TRX Row
10 Glute Bridges Banded or BC Thrusters Block
10 DB Curls
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B. Conditioning of the following:
6 Sets of the following:
250 Meter Row(15 Cal C2Bike)
8 DB Floor Press
6 Step Down Box Jumps Tall
12 Cal Assault Bike(Run 200 Meters)
8 Strict Pull Ups or TRX V Pull Ups or TRX Row
6 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs
*No rest between sets, just keep moving and grooving.*
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