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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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, July 23rd, 2022:
Community Open Workout 9 am to 12 pm
Complete the following of:
2 Sets of the following:
15 Minutes of:
Run 200 Meters or Row 250 Meters or 12-15 Cal Assault Bike
9 Burpees
9 Goblet Squats or Wall Balls
Run 200 Meters or Row 250 Meters or 12-15 Cal Assault Bike
9 DB Floor Press or Push Press Barbell or DB
9 Walking Lunges/each way or 9 Hang Power Cleans
50 Jump Rope Singles or 30 Double Unders
*Rest 3 Minutes between sets*
*Switch off every movement with partner*
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Sunday, July 24th, 2022:
Open Gym 9 am to 11 am
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior Blaster:
4 Sets of the following:
10 Monster Band Clam Shells/each way
10 Glute Bridges
10 KB Deadlifts
10 Split Squats(5/each leg)
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B. Conditioning Portion of the following:
10 Sets of the following:
5-8 Cal Assault Bike
5 Burpees
5-8 Cal Assault Bike
5 DB Push Press Single Arm Alternat/each arm
20 Second Quad Hold or FLR Hold or KB Farmer’s Hold
*No rest between sets, just keep moving.*
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