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/Upper Body Unilateral Press+ Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 8 reps x 4 sets, rest 30 seconds.
A2. Strict Supinated Pull Ups, 6-8 reps or Assisted Pull Up Machine, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps x 4 sets, rest 30 seconds.
B1. Single Leg Curtsy Lunge or Lateral Lunge, 8 reps/each leg x 4 sets, rest 45 seconds.
B2. DB Deadbug Variation or Deadbug Press, 6 reps/each way @ 2 second hold out each rep x 4 sets, rest 45 seconds.
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C. Conditioning of the following:
8 Sets of the following:
Run 100 Meters(Row 150 Meters)
6 DB Strict Press
6 Ball Slams
Run 100 Meters(Row 150 Meters)
6 DB Hang Power Cleans
6 Walking Lunges/each way or Step-Ups
*No rest between sets, just keep moving and grooving.*
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B. Fitness Phase
Lower Body + Conditioning
A. High Bar Back Squat(Heel Lift If Needed), 65-75% of 1RM, 8 reps x 4 sets, rest as needed between sets.
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B1. Half Kneeling Landmine Single Arm Press, 10 reps/each arm x 4 sets, rest 30 seconds.
B2. Single Leg Russian Step-Ups, 8 reps/each way x 4 sets, rest 30 seconds.
B3. Seated Rows, 12 reps x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
Run 100 Meters(8/6 Cal Assault Bike)
8 DB Strict Press or Barbell Strict Press
6 Toes to Bar or Hanging Knee Raises or Sit-Ups(8 reps)
Run 100 Meters(8/6 Cal Assault Bike)
8 Wall Balls or Goblet Squats
6 Kipping Pull Ups or TRX Row
*No rest between sets, just keep moving and grooving.*
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