Vagabond of the Month for December: Allison Mac
Best thing about Vagabond:
The people. No doubt! The people at this gym create the whole atmosphere. They make me want to try my hardest, keep coming back and of course laugh along the way.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
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 Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Head Nods
8 Single Leg Split Stance/each leg or Single Leg Step-Ups/each leg x 8 reps
10 Single Leg Hip Rocks(5/each side)
12 Lat Pull Downs or Strict Pull Ups Cluster 1.1.1.1.1
10 Monster Band Clam Shells /each way
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B. Conditioning of the following:
10 Sets of the following:
8 Cal Row
8 Goblet Squats
20 Second Quad Hold
8 Russian KBS
5 Burpees
30 Jump Rope Singles
*After the 5th set, rest 2 minutes, then finish last 5 sets.*
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B. Fitness Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Head Nods
10 DB Traditional Curls
10 Banded Row Staggered/each way
10 Monster Band Clam Shells/each way
10 Glute Bridges Banded or Hip Thrusts Banded
10 Split Stance Lunges(5/each way weighted)
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B. Long Conditioning of the following:
10 Sets of the following:
8/6 Cal Assault Bike
8 DB Floor Press
20 Second KB Farmer’s Hold
8/6 Cal Row or 100 Meter Run
6 Hang Power Cleans @ 115/80, 95/65 lbs
4 Burpees
*After the 5th set, rest 2 minutes, then finish last 5 sets.*
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