Vagabond of the Month for November: Heather Jolly
I love Vagabond and the people who make up this community. Kevin has been supportive, and accommodating – always willing to help with modifications and suggestions. He checks in often and I truly feel like he cares about me as a person. I trust in and value his quality programming and the flexibility provided within each work out.
The coaches are the heart of Vagabond. They have such a kind, chill, and pleasant way about them. They are approachable and always happy to help in any capacity. I appreciate their time, hard work, and just being there for support and words of encouragement.
I’ve met so many good people during my time at Vagabond. Thank you to the members for helping to create a warm, welcoming, caring environment where all are committed to good health for themselves and each other.
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:
5 Sets of the following:
4 Trap Bar Deadlift(Last week we did 5 reps)
12 Lat Pull Downs
12 Goblet Squats
12 Monster Band Walks /each way
+
B. Conditioning of the following:
6 Sets of the following:
60 Second Cal Assault Bike
Rest 15 Seconds
30 Second Jump Rope
Rest 15 Seconds
45 Second of:
5 Slam Balls
5 DB Hammer Curls
*Rest 45 Seconds between sets*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
5 Trap Bar Deadlifts or 5 Sumo Deadlifts-Your Choice
10 KB Side Bends Alt/each way
5 Weighted Strict Pull Ups or 5-8 Banded Strict Pull Ups or 10 TRX Row or 8 TRX V Pull-Ups-Your Choice
15 Glute Bridges
15 Monster Band Walks /each way
+
B. Conditioning of the following:
6 Sets of the following:
60 Second Cal Row
Rest 15 Seconds
30 Second Hang Power Clean @115/80, 95/65 lbs
Rest 15 Seconds
45 Second of:
5 DB Floor Press Heavy
20 Double Unders(40 Jump Rope Singles)
*Rest 45 Seconds between sets*
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