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, 4 reps x 4 sets, rest 15 seconds.
*Last week we did 5 reps*
A2. Pallof Press, 10 reps/each way x 4 sets, rest 60 seconds.
B1. Lat Pull Down, 12-15 reps x 4 sets, rest 15 seconds.
B2. DB or KB Half Kneeling Strict Press, 8 reps/each arm x 4 sets, rest 60 seconds.
*Last week we did 10 reps/each arm*
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C. Conditioning of the following:
5 Sets of the following:
90 Second Cal Assault Bike
Rest 20 seconds
10 Step-Ups/each leg
10 Standing Pallof Press/each way
Rest 20 seconds
10 DB Floor Press Heavy
20 Second Plank Hold on Elbows
Rest 20 seconds
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Sumo Deadlift, 3 reps x 5 sets, rest 15 seconds.
A2. Single Arm Seated Cable Pull Down, 12 reps/each arm x 5 sets, rest 60 seconds.
B1. Cable Pull Thrus or Barbell RDL, 10 reps x 4 sets, rest 15 seconds.
B2. Ball Slams, 10 reps x 4 sets, rest 30 seconds.
B3. Single Leg Walking Lunges or Step-Ups Weighted, 8 reps/each leg x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following:
90 Second Cal Row
Rest 20 seconds
10 Wall Balls or Goblet Squats
10 Deadbug Pressing Against Wall/each way
Rest 20 seconds
10 DB Bench Press Heavy
30 Second FLR Hold or Shoulder Taps
Rest 20 seconds
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