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
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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:
12 Cable Pull Thrus
10 DB Row/each arm
12 Seated Cable Leg Curls
10 Banded Pull Aparts
30-40 Second Pull Up Hang Decompression
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B. Conditioning of the following:
4 Sets of the following:
Run 200 Meters(Row 225 Meters)
10 DB Push Press
10 Step-Ups/each leg
Run 200 Meters(Row 225 Meters)
10 TRX Row
10 Ball Slams
*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 Push Jerk
10 Monster Band Walks/each way
10 Standing Pallof Press/each way
30 Second FLR Hold or Shoulder Taps/each way
30 Second KB Farmer’s Hold
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B. Conditioning of the following:
5 Sets of the following:
Run 100 Meters(8 Assault Bike)
8 Barbell Strict Press @ 75/45 lbs
8 Step Down Box Jumps
Run 200 Meters(12 Cal Assault Bike)
8 Pull Ups or TRX Row
8 Ball Slams
*No rest between sets, just keep moving and grooving.*
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