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:
4 Sets of the following:
10 Monster Band Clam Shells/each way
10 Glute Bridges Banded
10 Samson Stretch(5/each leg)
10 Tall Kneeling Chops/each way
1 Barbell Bench Press(Last week we did 2 reps)
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B. Conditioning of the following:
5 Sets of the following:
5 Minutes on the Clock of the following:
6 DB Push Press
12 Cal Row(Run 200 Meters or 10 Cal Assault Bike)
20 Second Plank Hold on Elbows
12 Double Arm DB Row
30 Jump Rope Singles
*Rest 2 minutes between sets*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Trap Bar Deadlift, 1 rep(work to heavy single or do 5 reps @ moderate x 5 sets) x 5 sets, rest 15 seconds.
A2. Standing Banded Pallof Press, 8 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. KB Side Bends, 10 reps/each way x 3 sets, rest 30 seconds.
B3. Single Arm Cable or Banded Row, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following:
5 Minutes on the Clock of the following:
10 Cal Assault Bike(200 Meter Run)
8 Ball Slams or Russian KBS-Choice
50 Jump Ropes or Double Unders(25 Double Unders)
10 Cal Assault Bike(200 Meter Run)
8 Step-Ups/each leg unweighted low box or 5 Box Jumps Step-Down
20 Second Plank Hold
*Rest 2 minutes between sets*
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