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:

5 Sets of the following of the pump session

10 Lat Pull Downs

10 Machine Curls or Traditional Curls

15 Tricep Rope Push Downs

10 Hanging Knee Raises

15 DB Tate Press

+

B. Conditioning of the following:

18 Minutes of the following:

8 Ball Slams

8 Cal Assault Bike or 100 Meter Run

8 No Push Up Burpees

8 Cal Assault Bike or 100 Meter Run

8 KB Row/each arm Challenging

+

B. Fitness Phase

Posterior Chain Run + Conditioning

A1. High Bar Back Squat, 1 reps x 4 sets, rest 15 seconds.

*Last week we did 2 reps*

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

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

B2. DB Seated Arnold Press, 12 reps x 3 sets, rest 30 seconds.

B3. Cable Pull Thrus, 12 reps x 3 sets, rest 30 seconds
+

C. Conditioning of the following:

18 Minutes of the following:

15/12 Cal Row

12 Burpees

15/12 Cal Row

12 Thrusters @ 75/45 lbs

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