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 + Fitness Phase:
Thanksgiving Workout
Thanksgiving Conditioning of the following:
25-35 Minutes on the Clock of the following:
12 Goblet Squats or 12 Front Squats or Wall Balls
20 Second FLR Hold or 10 Shoulder Taps/each way
12 Russian KBS or 12 Hang Power Cleans
15 Cal Assault Bike or 20 Cal Row or 25 Cal C2Bike
12 Burpees
20 Second KB or DB Farmer’s Hold
60 Jump Rope Singles or 30 Double Unders
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