Vagabond of the Month for April: Katie Hall

Best things about Vagabond: 

I will rave about Vagabond to anyone who will listen! I love the sense of community, support and accountability within the gym. I love having a safe place to bring my daughter where she enjoys being. The coaches at Vagabond understand how important family involvement is but also how equally important it is to take care of yourself. We are all doing this together. This gym is a hidden gem for sure.

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

10 Single Arm Cable Row/each arm

20 Banded Bicep Curls

10 Shoulder Taps/each way

20 Banded Pull Aparts

10 TRX Row

+

B. Conditioning of the following:

For Time of the following:

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

Cal Row

KB Farmer’s Hold in Seconds

*After every set completed Run 100 Meters + 20 Second Plank Hold + 5 Push Ups*

+

B. Fitness Phase

Posterior Chain Run + Conditioning

A1. High Bar Back Squat, 2 reps x 4 sets, rest 15 seconds.

*Last week we did 3 reps*

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

B1. Single Arm KB Row, 10 reps/each arm x 3 sets, rest 30 seconds.

B2. Viking Press, 12 reps x 3 sets, rest 30 seconds.

B3. KB DL Elevated-Feet on Plates, 12 reps x 3 sets, rest 30 seconds
+

C. Conditioning of the following:

For Time of the following:

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

Cal Row

Barbell Push Press

Pull Ups or TRX Row

*After every set completed Run 100 Meters*

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