Vagabond of the Month for January: Sean Cullinane
The best thing about vagabond is without a doubt, no questions asked, is the people. I mean I look different, but inside I don’t feel so different. I’m guided by other gym members to make sure that I’m getting everything I should be out of the exercise that I’m doing . And the coaches, the amount of effort that you put into me, does not go unnoticed! You make accommodations for me to workout so I can do them when I’m not feeling my best, and you always push me to do my best! I’M TRULY GRATEFUL TO YOU ALL!
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope/Bike/Row/Run
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning
A1. Strict Press, 5 reps x 3 sets, rest 15 seconds.
*60-70% of best 1rm or moderate weight, speed is the focus.*
*People may used Banded Variation for Press*
A2. Med Ball Split Stance Stomp, 5 reps/each way x 3 sets, rest 60 seconds.
A3. Banded Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.
B1. DB Arnold Press, 12 reps x 3 sets, rest 30 seconds.
B2. Single Arm Standing Low Cable Row, 10 reps/each arm x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
20-25 Minutes of the following(Client Choice How Long)
10 TRX Row
200 Meter Run(250 Meter Row)
20 Second KB Farmer’s Hold
200 Meter Run(250 Meter Row)
10 Step-Ups/each leg
200 Meter Run(250 Meter Row)
20 Second FLR Hold or Shoulder Taps/each way
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B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A. High Bar Squat, 3 reps x 8 sets, rest 30 seconds.
*50-55% of 1RM:
B1. Goblet Hold Step-ups, 6 reps/each leg x 3 sets, rest 30 seconds.
B2. Banded Leg Curls, 25 reps x 3 sets, rest 30 seconds.
B3. Standing Low Cable Row, 12 reps/each arm x 3 sets, rest 30 seconds.
B4. DB Arnold Press Seated, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
20-25 Minutes of the following(Client Choice How Long)
5 Hang Power Snatch @ 95/65, 75/45 lbs
250 Meter Row(200 Meter Run)
5 DB Renegade Row/each way @ keep spine neutral, use core too stabilize, do not rotate or move hips.
7 Barbell Push Press
250 Meter Row(200 Meter Run)
9 Hanging Knee Raises Strict(Toes to Bar Advanced)
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