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

12 Seated Rows

12 Tricep Rope Push Downs

40 Second Plank Hold

12 Single Arm Standing Cable Row/each arm

12 Hanging Knee Raises

+

B. Conditioning of the following:

For Time of the following:

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

Cal Row or Assault Bike

DB Thrusters

*After every set completed Run 100 Meters*

*Compare to 9/1/22*

+

B. Fitness Phase

Posterior Chain Run + Conditioning

A1. High Bar Back Squat, 3 reps x 4 sets, rest 15 seconds.

*Last week we did 4 reps*

A2. Standing Single Arm DB Strict Press, 10 reps/each arm x 4 sets, rest 60 seconds.

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

B2. Bar Dips, 8-10 reps or Push Ups, 10-12 reps or Knee or Squat Rack Push Ups 10-12 reps x 3 sets, rest 30 seconds.

B3. Cable or Banded Pull Thrus, 15 reps x 3 sets, rest 30 seconds
+

C. Conditioning of the following:

For Time of the following:

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

Cal Assault Bike

Barbell Thrusters @ 75/45 lbs

*After every set completed Run 100 Meters*

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