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. Cable Pull Thrus, 10 reps x 4 sets, rest 15 seconds.
A2. Goblet Hold Single Leg Step-Ups Low Box, 6 reps/each leg x 5 sets, rest 60 seconds.
B1. Single Leg Walking Lunge Weighted, 8 reps/each leg x 3 sets, rest 15 seconds.
*People can perform single leg split stance to object, 8 reps/each leg*
B2. Barbell RDL, 10 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
For Time of the following:
5 Sets of the following:
20 Cal Row
15 DB Push Press
12 Goblet Squats
6 Burpees
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Below Knee Clean, build to challenging 2 rep, 12 minute time limit.
*Last week we did 3 reps*
B1. KB Rotational Row, 8 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Bench Press Single Arm Alt, 8 reps/each arm moderate x 3 sets, rest 30 seconds.
*Last week we did 10 reps/each arm*
B3. DB Hammer Single Arm Curls ALT, 10 reps/each arm 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:
20/15 Cal Assault Bike
12 Hang Power Snatch @ 95/65, 75/45 lbs
9 Wall Balls
12 Burpees
9 Step Down Box Jumps(8 step ups/each leg)
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