Vagabond of the Month for May: Jessy Flynn
What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A1. Close Grip Bench Press, 6 reps x 4 sets, rest 15 seconds.
A2. Deadbug Variation(No pressing against wall), 10 reps/each way x 4 sets, rest 60 seconds.
B1. Lat Pull Downs, 12-15 reps x 4 sets, rest 15 seconds.
B2. DB or KB Half Kneeling Strict Press, 10 reps/each arm x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
8 Sets of the following:
8 DB Floor Press
10 Cal Assault Bike
8 Goblet Squats
100 Meter Run
*Just keep moving and grooving*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Sumo Deadlift, 5 reps x 5 sets, rest 15 seconds.
A2. Single Arm Standing Cable Row, 10 reps/each arm x 5 sets, rest 60 seconds.
B1. Russian KBS, 15 reps x 4 sets, rest 15 seconds.
B2. Standing Broad Jump, 5 reps x 4 sets, rest 30 seconds.
B3. Single Leg Step-Up Weighted, 6 reps/each leg x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
8 Sets of the following:
5 Hang Power Cleans Controlled
100 Meter Run
5 Goblet Squats
100 Meter Run
5 DB Bench Press Heavy
40 Jump Rope Singles(25 Double Unders)
*Just keep moving and grooving*
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