Vagabond of the Month for June: Jill Martin
The best thing about Vagabound is that it’s truly is a family. I have only been there for a little under two years and everybody has been some welcoming and so encouraging during the workouts. I also love all the trainers!!! They are always positive and help guide you through the workouts.
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
Lower Body Squat + Single Leg/Core + Conditioning
A1. Trap Bar Deadlift, 5 reps x 5 sets, rest 15 seconds.
A2. Goblet Hold Single Leg Step-Ups, 6 reps/each leg x 5 sets, rest 60 seconds.
B1. Single Leg Walking Lunges, 8 reps/each leg x 3 sets, rest 15 seconds.
*People can perform single leg split stance to object, 8 reps/each leg*
B2. Cable Pull Thrus or Barbell Hip Thrusts BC Block, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
For Time of the following:
21 Cal Row
21 DB Thrusters
10 Burpees
15 Cal Row
15 DB Thrusters
10 Burpees
9 Cal Row
9 DB Thrusters
10 Burpees
Done!
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B. Fitness Phase
A. Pause Mid Thigh Snatch, build to challenging 1 rep, 12 minute time limit.
B1. DB Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Bench Press Single Arm Alt, 15 reps/each arm moderate x 3 sets, rest 30 seconds.
B3. KB Curls, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
For Time of the following:
21 Cal Assault Bike
21 Barbell Thrusters @ 75/45, 65/35 lbs
10 Burpees Lateral
400 Meter Run
15 Barbell Thrusters
10 Burpees Lateral
100 Meter KB Farmer’s Walk
9 Barbell Thrusters
10 Burpees Lateral
Done!
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