Vagabond of the Month for January: Ryan Mac
“I know it’s the answer everyone gives but it’s absolutely the people. From the incredible coaches to the other members everyone is so supportive of one another. Whether it’s encouraging someone through a workout or asking about life outside the gym, it’s easy to see how genuinely everyone cares for each other. Vagabond is a community I’m truly proud to be apart of. “
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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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:
10 Lat Pull Downs
6 Split Stance Lunges/each way Weighted Goblet Hold Position(Last week we did 8 reps/each leg)
10 Machine Curls
6 Pallof Press/each way
10 Monster Band Walks /each way
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B. Conditioning of the following:
6 Sets of the following:
Row x 15 Calories
No Push Up Burpees x 8 reps
Assault Bike x 12 Calories
Thrusters x 8 reps DB or Barbell
30 Second FLR Hold
*No rest between sets, just keep moving.*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Single Arm Cable Low Row/each arm
10 DB Hammer Curls
10 DB Bench Press Knees Up in Air(Flexed Knees 90 degrees)
10 Landmine Double Arm Row
15 Banded Curls
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B. Conditioning of the following:
5 Sets of the following:
Assault Bike x 12 Calories
Single Leg Box Step-Ups Weighted x 8 reps/each leg
FLR Shoulder Taps x 12 reps/each way or 30 Second FLR Hold
Hang Power Snatch x 8 reps @ 75/45 lbs
Push Ups/Squat Rack Push Ups x 12 reps or Strict Pull Ups/TRX Row x 8 reps
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