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:
2 Trap Bar Deadlift(Last week we did 3 reps)
15 Banded Leg Curls
12 Lat Pull Downs
15 DB Hammer Curls
12 Monster Band Walks/each way
+
B. Conditioning of the following:
4 Sets of the following:
5 Minutes @ Moderate Pace of:
15 Cal Row or 12 Cal Assault Bike
10 Slam Balls
20 Second FLR Hold
10 Cal Row or 6 Cal Assault Bike
5 Burpees
*Rest 2 minutes between sets*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
3 Trap Bar Deadlifts or 4 Sumo Deadlifts-Your Choice(Last week we did 4 reps)
10 DB Bench Press Knees Flexed 90 Degrees
3 Weighted Strict Pull Ups(People can sub in 8 TRX Vertical Pull Ups or Negative Pull Ups, 1.1.1.1.1)
10 DB Powell Raises/each way
+
B. Conditioning of the following:
4 Sets of the following:
5 Minutes @ Moderate Pace of:
6 Hang Power Snatch @ 75/45 lbs
8 Burpees or Ball Slams
10 Cal Row
12 DB Renegade Row(6/each way)-No push Ups, just alternate db row in push up position
*Rest 2 minutes between sets*
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