Vagabond of the Month for October: Janine Canuto
What’s the best thing about Vagabond: Everyone is friendly and wants you to do well. I love having Jay as my coach, he is very patient with me. He is pleasant, and has a positive attitude. He is always willing to work with me to accommodate my busy schedule. Kevin is also great at checking in and making sure things are going well. Overall it’s been a great place and I love being part of the Vagabond Community!
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope/Bike/Row/Run
+
2 Sets of the following:
10 Hip Rocks + 10 DB Strict Press + 10 Deadbug Press/each way + 10 Slam Balls + 10 Goblet Squats + 10 Shoulder Taps/each way
+
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
+
B. Conditioning of the following:
10 Sets of the following:
8 Cal Row
6 Goblet Squats
20 Second Quad Hold
8 Russian KBS
4 Burpees
30 Jump Rope Singles
*After the 5th set, rest 2 minutes, then finish last 5 sets.*
+
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) challenge self
+
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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