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/Lower Body + Mobility of the following:
3 Sets of the following:
15 Hip Rocks
15 Back Extensions
12 DB Row/each arm
12 DB Floor Press(Knees crossed and up in air)
10 Monster Band Clam Shells /each way
10 Monster Band Walks/each way
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B. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Row, Assault Bike, Concept 2 Bike, Ski Erg, or Shuttle Run
Minute 2: 30 Seconds of: DB Front Squats or Goblet Squats
Minute 3: 45 Seconds of: 5 TRX Row + 5 No Push Up Burpees
Minute 4: 30 Seconds of: DB Hang Power Cleans
Minute 5: 45 Seconds of: FLR Hold or Pull Up Hang
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
10 Head Nods
5 Barbell Strict Press
10 Single Leg Hip Rocks(5/each side)
5 Strict Pull-Ups or 5 Banded Pull Ups
10 Monster Band Walks/each way
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B. Conditioning of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Row, Assault Bike, Concept 2 Bike, Ski Erg, or Shuttle Run
Minute 2: 30 Seconds of: DB Snatch or Russian KBS
Minute 3: 45 Seconds of: Jump Rope
Minute 4: 30 Seconds of: Burpees
Minute 5: 45 Seconds of: FLR Hold or Pull Up Hang or KB Farmer’s Hold
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