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, 5 reps x 4 sets, rest 15 seconds.
A2. Deadbug Press, 10 reps/each way x 4 sets, rest 60 seconds.
B1. Seated Row, 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:
10 Sets of the following:
5 DB Bench Press slow and controlled heavy
8 Cal Assault Bike
5 Goblet Squats
30 Jump Rope Singles or 5 Step-Ups/each leg
5 DB Curls slow and controlled
*Just keep moving and grooving*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Sumo Deadlift, 4 reps x 5 sets, rest 15 seconds.
A2. Standing Pallof Press, 10 reps/each way x 4 sets, rest 60 seconds.
B1. Seated Triangle Row, 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:
10 Sets of the following:
5 DB Bench Press slow and controlled heavy
8 Cal Assault Bike
5 Goblet Squats
30 Jump Rope Singles or 5 Step-Ups/each leg
5 DB Curls slow and controlled
*Just keep moving and grooving*
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