Vagabond of the Month for May: Jessy Flynn
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:
35-45 Second KB Farmer’s Hold
8 DB Row/each arm
12 Tricep Rope Push Downs
16 Shoulder Taps(8/each way)
20 Second Side Bridge/each side
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B. Conditioning of the following:
6 Sets of the following:
Run 100 Meters(Row 125 Meters)
8 DB Strict Press
8 Walking Lunges/each way or Step-Ups
Run 200 Meters(Row 250 Meters)
8 Ball Slams
8 TRX Row
*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 Push Jerk(Last week was 3 reps)
8 DB Row/each arm
12 Tricep Rope Push Downs
16 Shoulder Taps(8/each way)
25 Second Side Bridge/each side
+
B. Conditioning of the following:
6 Sets of the following:
Run 100 Meters(Row 125 Meters)
8 DB Strict Press
8 Walking Lunges/each way or Step-Ups
Run 200 Meters(Row 250 Meters)
8 Ball Slams
8 TRX Row or Kipping Pull Ups or Strict Pull Ups x 5 reps
*No rest between sets, just keep moving and grooving.*
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