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
6 Front Squats
12 Single Leg Hip Rocks(6/each side)
6 TRX Row or TRX Vertical Pull Ups
10 Monster Band Walks /each way
+
B. Conditioning of the following:
20 Minutes of the following @ Sustainable Pace of:
8 Cal Assault Bike
12 Box Step-Ups6/each leg) Alternating
25 Second Quad Hold
12 Russian KBS
8 Push Ups or Squat Rack Push Ups or Knee Push Ups
30 Jump Rope Singles
+
B. Fitness Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Hip Rocks
10 DB Zotman Curls
10 Head Nods
10 Monster Band Walks/each way
10 Glute Bridges Banded or Hip Thrusts Banded
10 Lat Pull Downs
+
B. Long Conditioning of the following:
20 Minutes of the following @ Sustainable Effort of:
15 Cal Row
30 Second KB Farmer’s Hold
6 Hang Power Snatch
30 Second FLR Hold or Plank Walk Outs
6 Pull Ups or Banded Strict Pull Ups or TRX Row
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