Vagabond of the Month for April: Mike Shea
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:
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
10 Monster Band Walks /each way
10 Glute Bridges Banded
10 Samson Stretch(5/each leg)
10 Tall Kneeling Core Circles
10 DB Hammer Curls
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B. Conditioning of the following:
8 Sets of the following:
5 No Push Up Burpees
100 Meter Run
‘5 Goblet Squats
100 Meter Run
5 DB Push Press
20 Meter KB Farmer’s Walk
5 Step-Ups/each leg Weighted
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Trap Bar Deadlift, 2 reps x 5 sets, rest 15 seconds.
A2. Deadbug Pressing Against Wall, 6 reps/each way x 5 sets, rest 45 seconds.
B1. Tall Kneeling DB or Kb Single Arm Press, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. Monster Band Walks, 10 reps/each way x 3 sets, rest 30 seconds.
B3. Single Arm Cable or Banded Pull Down Seated, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
5 Lateral Burpees
100 Meter Run(8/6 Cal Assault Bike)
5 Hang Power Snatch @ 95/65 lbs
100 Meter Run( 8/6 Cal Assault Bike)
5 Bar Dips or Ring Dips or Push Ups or Squat Rack Push Ups
20 Second FLR Hold or Shoulder Taps/each way
*Just keep grooving and moving.*
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