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. KB Deadlift, 10 reps x 4 sets, rest 15 seconds.
A2. Goblet Hold Single Leg Walking Lunges, 6 reps/each leg x 5 sets, rest 60 seconds.
B1. Single Leg Curtsy Lunge, 8 reps/each leg x 3 sets, rest 15 seconds.
*People can perform single leg split stance to object, 8 reps/each leg*
B2. Seated Cable Leg Curls, 20 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
For Time of the following:
4 Sets of the following:
21 Cal Assault Bike
15 Russian KBS
9 Goblet Squats
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Below Knee Power Clean, build to challenging 3 rep, 12 minute time limit.
B1. KB Rotational Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Floor Press Single Arm Alt, 12 reps/each arm moderate x 3 sets, rest 30 seconds.
B3. DB Hammer Double Arm Curls, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
For Time of the following:
4 Sets of the following:
21 Cal Row
15 Hang Power Cleans @ 115/80, 95/65 lbs
9 Front Squats or OH Squats
6 Lateral Burpees
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