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:

3 Sets of the following of the pump session

6 Standing Cable Row/each arm-Slow eccentric @ 3 second return each rep

10 DB Arnold Press

20 Banded Push Downs

5 Front Squats

12 DB Row/each arm High Rep

20 Cal Row Warm-Up

+

B. Conditioning of the following:

16 Minutes of the following:

15 Cal C2Bike or 12 Cal Assault Bike or 200 Meter Run

10 FLR Shoulder Taps/each way 

5 Goblet Squats Heel Lift If Needed

10 Ball Slams

15 DB Curls Pronated Hands(Palms Facing Up)

+

Rest 2 Minutes

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2 Minute Hard Effort on Row, Bikes, Ski Erg

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B. Fitness Phase

Posterior Chain Run + Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

5 Close Grip Bench Press

10 Standing Cable Row/each arm

5 Bird Dogs/each way

+

B. Conditioning of the following:

16 Minutes of the following:

20 Cal C2Bike or 15/12 Cal Assault Bike or 200 Meter Run

10 DB Snatch(5/each way)

20 Second Push Up Hold or 10 Shoulder Taps/each way

10 DB Goblet Squats

+

Rest 2 Minutes

+

2 Minute Hard Effort on Row, Bikes, Ski Erg

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