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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
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:
12 Lat Pull Downs
12 Goblet Squats
12 Machine Curls
12 TRX Row
12 Monster Band Walks/each way
+
B. Conditioning of the following:
6 Sets of the following:
45 Second Cal Assault Bike or C2Bike
Rest 15 Seconds
30 Second Russian KBS
Rest 15 Seconds
45 Second of:
30 Jump Rope Singles
5 Ball Slams
*Rest 30 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:
10 Hip Rocks
10 Machine or Bicep Board Curls
10 Head Nods
10 Glute Bridges
10 Monster Band Walks /each way
+
B. Conditioning of the following:
6 Sets of the following:
45 Second Cal Row or Bike
Rest 15 Seconds
30 Second Hang Clean(First 15 seconds hang squat clean + last 15 second hang power clean)
Rest 15 Seconds
45 Second of:
5 DB Floor Press Heavy
30 Jump Rope Singles(20 Double Unders)
*Rest 30 Seconds between sets*
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