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), 6 reps x 4 sets, rest 30 seconds.
A2. DB Row, 12 reps/each way x 4 sets, rest 30 seconds.
B1. Single Leg Russian Step-Ups, 8 reps/each leg x 4 sets, rest 45 seconds.
B2. Pallof 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:
6 Sets of the following:
Run 200 Meters(Row 250 Meters)
8 DB Push Press
8 Goblet Squats or Wall Balls
Run 200 Meters(Row 250 Meters)
8 DB Hang Power Cleans
8 Ball Slams
*No rest between sets, just keep moving and grooving.*
OR
D. Assault Bike Sprints of the following:
5 sets of: 25 second hard hard bike sprint(5 second light pedal to start), rest 120 seconds or more between sets
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B. Fitness Phase
Lower Body + Conditioning
A. High Bar Back Squat(Heel Lift If Needed), 70-80% of 1RM, 6 reps x 4 sets, rest as needed between sets.
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B1. Half Kneeling DB Single Arm Press, 10 reps/each arm x 4 sets, rest 30 seconds.
B2. Single Leg Lateral or Curtsy Lunge, 8 reps/each way x 4 sets, rest 30 seconds.
B3. Seated Lat Pull Downs or Seated Rows, 12 reps x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
6 Sets of the following:
Run 200 Meters(12/10 Cal Assault Bike)
8 DB or Barbell Push Press
8 Toes to Bar or Hanging Knee Raises or Sit-Ups(10 reps)
Run 200 Meters(12/10 Cal Assault Bike)
8 Push Ups
8 Ball Slams
*No rest between sets, just keep moving and grooving.*
OR
D. Assault Bike Sprints of the following:
5 sets of: 25 second hard hard bike sprint(5 second light pedal to start), rest 120 seconds or more between sets
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