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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Single Leg/Core + Conditioning
A1. Sumo Deadlift, 3 reps x 5 sets, rest 15 seconds.
A2. Goblet Hold Single Leg Walking Lunges, 5 reps/each leg x 5 sets, rest 60 seconds.
B1. Single Leg Step-Ups, 8 reps/each leg x 3 sets, rest 15 seconds.
*People can perform single leg split stance to object, 8 reps/each leg*
B2. Cable Pull Thrus, 10 reps x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
For Time of the following:
21-18-15-12-9-6-3 of
Cal Row
Burpees
Goblet Squats
*Compared to September 6th, 2021*
+
B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Below Knee Snatch, build to challenging 2 rep, 12 minute time limit.
B1. KB Rotational Row, 6 reps/each arm heavy x 3 sets, rest 30 seconds.
B2. DB Bench Press Single Arm Alt, 10 reps/each arm moderate x 3 sets, rest 30 seconds.
B3. DB Zotman Single Arm Curls ALT, 18 reps/each arm x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
For Time of the following:
21-18-15-12-9-6-3 of the following:
Cal Assault Bike
Burpees
Wall Balls or Goblet Squats
*Compare to September 6th, 2021*
Post Comments to Group Page.