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

Lower Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following of the pump session

5 KB Row/each arm heavy

10 KB Curls(Use both hands and hold from Horns and Curl)

10 Landmine Standing Single Arm Press/each or 10 DB Standing Single Arm Press/each way

10 Deadbug Press AGST Wall/each way

5 Walking Lunges Weighted/each way

+

B. Conditioning of the following:

30-25-20-15-10-5 of the following:

Cal Row

KB Farmer Holds in Seconds

10-8-6-4-2 of the following:

DB Thrusters

No Push Up Burpees or Ball Slams 

+

B. Fitness Phase

Posterior Chain Run + Conditioning

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

*Last week we did 5 reps*

A2. Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.

A3. KB Row Moderate, 12 reps/each arm x 4 sets, rest 60 seconds.

B1. Single Leg Step-Ups, 6 reps/each leg moderate x 3 sets, rest 15 seconds.

B2. Seated DB Arnold Press, 15 reps x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

21-18-15-12-9-6-3 of the following:

Cal Assault Bike

Russian KBS

Goblet Squats

*Every-time you complete a set, run 100 meters or row 125 meters.*

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