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 Row
10 Standing Pallof Press/each way
10 DB Row/each arm
10 DB Bench Press Moderate
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B. Conditioning of the following:
8 Sets of the following:
150 Meter Row(Run 100 Meters)
8 Ball Slams
8 DB Curls
8 Step-Ups/each leg
20 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:
15 Double Arm Landmine Press
10 Monster Band Walks/each way
10 Glute Bridges Banded or BC Thrusters Block
5 Reps/each side 90 degree quad stretch/each side or half kneeling hip flexor stretch 5 second hold
10 DB Standing Ext Rotations/each arm
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B. Conditioning of the following:
8 Sets of the following:
200 Meter Run
5 Hang Power Snatch @ 115/80 , 95/65 lbs
5 Burpees
100 Meter Run
20 Second FLR Hold or Shoulder Taps/each way
*No rest between sets, just keep moving and grooving.*
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