Vagabond of the Month for June: Kristen Donohue
Proudest VB Way Moment: That I’m still here! Before joining Vagabond, I tried numerous programs and always lost interest after a few months. The knowledge, support, and positive energy at Vagabond are the best and what keep me here. I’ve definitely had some setbacks in the past nine years but the personalized coaching from Kevin, Heather, Jay and Juliette have helped me adapt to my changing needs and continue to be strong and healthy.
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
Coach Suggested Warm-Up for Open Gym.. Please add warm up in on FRONT BOARD
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Conditioning
A1. Barbell Push Press, 6 reps x 4 sets, rest 15 seconds.
*70-75% of 1RM or Moderate, Doable Weight.*
A2. Single Leg Split Stance Weighted, 8 reps/each leg x 4 sets, rest 45 seconds.
B1. Seated Rows, 12-15 reps x 3 sets, rest 60 seconds.
B2. Machine or DB Traditional Curls, 12-15 reps x 3 sets, rest 45 seconds.
B3. DB RDL or Barbell RDL, 12-5 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
2 Sets of the following:
11 Minutes @ Moderate Pace Work of:
40 Jump Rope Singles
20 Meter KB Farmers Walk
15/12 Cal Row
10 DB Push Press
5 Ball Slams
*Rest 2 Minutes between sets*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A1. Single Leg Step-Ups Foot Comes off Box, 8 reps/each way x 4-5 sets
A2. KB Side Bends or Russian Twists or Pallof Press, 10 reps/each way x 4-5 sets, rest 30 seconds.
A3. Lat Pull Downs, 12 reps x 4-5 sets, rest 30 seconds.
A4. DB Standing Lateral Raises FULL ROM, 12-15 reps x 4-5 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
11 Minutes @ Moderate Pace Work of:
8/6 Cal Assault Bike or 100 Meter Run
8 Burpees
4 Ball Slams
8/6 Cal Assault Bike or 100 Meter Run
8 Wall Balls
4 Pull Ups or TRX Row
*Rest 2 Minutes between sets*
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