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, 1 reps x 5 sets, rest 15 seconds.
*Last week we did 2 reps*
A2. Shoulder Taps, 10 reps/each way x 4 sets, rest 60 seconds.
B1. Lat Pull Downs, 10-12 reps x 3 sets, rest 60 seconds.
B2. DB Half Kneeling Press Single Arm, 10-12 reps/each way x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
For Time of the following:
30 Cal Row
21 DB Push Press
200 Meter Run
25 Cal Row
15 DB Push Press
200 Meter Run
20 Cal Row
9 DB Push Press
200 Meter Run
+
B. Fitness Phase
Posterior Chain Run + Conditioning
A1. High Bar Back Squat, 5 reps x 4 sets, rest 15 seconds.
*Last week we did 6 reps*
A2. Glute Bridge BC Block, 15 reps x 4 sets, rest 30 seconds.
A3. DB Row Moderate, 12 reps/each arm x 4 sets, rest 60 seconds.
B1. Seated Cable Leg Curls, 15 reps x 4 sets, rest 30 seconds.
B2. Standing Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.
+
C. Conditioning of the following:
For Time of the following:
25/20 Cal Assault Bike(400 Meter Run)
20 Thrusters @ 75/45 lbs
10 Burpees
20/15 Cal Assault Bike(300 Meter Run)
15 Thrusters @ 95/65 lbs
10 Burpees
15/12 Cal Assault Bike(200 Meter Run)
10 Thrusters @ 115/80, 95/65 lbs
10 Burpees
10/8 Cal Assault Bike(100 Meter Run)
5 Thrusters @135/95, 105/75 lbs
10 Burpees
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