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:
4 Sets of the following:
10 Hip Rocks
5 Trap Bar Deadlift
10 Head Nods
5 TRX Vertical Pull Ups @ 2 second pause top position or 6 Banded Strict Pull Ups
10 Monster Band Clam Shells /each way
+
B. Conditioning of the following:
Start: 500 Meter Row or 30 Cal Assault Bike
Right into 16 Minutes of the following:
10 Cal Assault Bike
12 Walking Lunges(6/each leg) Alternating
20 Second Quad Hold
10 Russian KBS
20 Second Shoulder Taps or FLR Hold
8 Ball Slams
Finish: 500 Meter Row or 30 Cal Assault Bike
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Monster Band Walks/each way
15 Banded Curls
10 Head Nods
15 Banded Glute Bridges
10 Monster Band Clam Shells /each way
+
B. Conditioning of the following:
Start: 500 Meter Row or 30 Cal Assault Bike
Right into 16 Minutes of the following:
12/10 Cal Row
5 Box Jumps Step-Down
20 Second FLR Hold or Shoulder Taps/each way
10 Hang Power Cleans @ 115/80, 95/65 lbs
20 Second Side Bridge/each way
Finish: 500 Meter Row or 30 Cal Assault Bike
Post Comments to Group Page.