Vagabond of the Month for March: Katie P.

Best things about Vagabond: 

Everyone always says the community…. And that’s because it’s completely true- it’s the amazing moms who show up everyday to workout or to babysit all the kids that make going to the gym my favorite way to start the day. But it was the check ins and texts from Kevin in the beginning that really motivated me to go and kept me accountable.- it’s hard to make excuses for not going when you have someone consistently expecting you to be there and it absolutely helped me get in the routine where I just get up and go every day. Joining Vagabond is the best thing I’ve done for myself in years and I am so very glad that I did!

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 Push Press + 10 Pallof Press/each way + 10 TRX Row + 10 Goblet Squats + 10 Shoulder Taps/each way

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Pull + Conditioning

A1. Close Grip Bench Press, 2 reps x 5 sets, rest 15 seconds.

*Last week we did 3 reps*

A2. Pallof Press, 10 reps/each way x 4 sets, rest 60 seconds.

B1. Seated Rows, 10-12 reps x 3 sets, rest 60 seconds.

B2. DB Floor Press Single Arm ALT, 10-12 reps/each way x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

6 Sets of the following:

90 Second Row or Bike or Shuttle Run or C2bike or Skierg

Rest 20 Seconds

60 Seconds of: 5 TRX Row + 5 Step-Ups/each leg

Rest 20 Seconds

45 Seconds of: Jump Rope Singles

Rest 20 Seconds

+

B. Fitness Phase

Posterior Chain Run + Conditioning

A1. High Bar Back Squat, 6 reps x 4 sets, rest 15 seconds.

*Last week we did 8 reps*

A2. Seated Single Arm Cable Pull Down, 10 reps/each arm x 4 sets, rest 60 seconds.

B1. Half Kneeling Landmine Press, 10 reps/each arm x 3 sets, rest 30 seconds.

B2. Single Arm DB Row, 10 reps/each arm x 3 sets, rest 30 seconds.

B3. DB Hammer Curls Slow Tempo Lowering 3 Seconds, 10 reps x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

6 Sets of the following:

90 Second Row or Bike or Shuttle Run

Rest 20 Seconds

60 Seconds of: 10 Russian KBS + 40 Jump Ropes(20 Double Unders)

Rest 20 Seconds

45 Seconds of: DB Snatch ALT or Ball Slams or Burpees or Wall Balls

Rest 20 Seconds

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