“Thursday 7.14.2022”

Vagabond of the Month for June: Jill Martin

CLICK HERE FOR FULL BIO.

The best thing about Vagabound is that it’s truly is a family.  I have only been there for a little under two years and everybody has been some welcoming and so encouraging during the  workouts.   I also love all the trainers!!!  They are always positive and help guide you through the workouts. 

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
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, 2 reps x 4 sets, rest 15 seconds.

*Last week we did 3 reps*

A2. Single Leg Box Step-Ups, 6 reps/each leg knee over toe leave foot on box x 4 sets, rest 60 seconds.

B1. Strict Weighted Pull Ups Cluster, 1.1.1.1 or Banded Strict Pull Ups, 6-8 reps x 3 sets, rest 15 seconds.

B2. DB or KB Tall Kneeling Strict Press, 12-15 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

22 Minutes on the Clock of the following:

15/12 Calorie Assault Bike

12 Goblet Squats

9/6 Calorie Assault Bike

20 Meter Double Arm Front Rack Carry

100 Meter Run

12 DB Floor Press

20 Second FLR Hold

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B. Fitness Phase

Posterior Chain Run + Conditioning

A. Sumo Deadlift, 1 reps x 5 sets, rest 15 seconds.

A2. Single Arm Standing Cable Row, 10 reps/each arm x 5 sets, rest 60 seconds.

B1. Single Leg Walking Lunge, 8 reps/each leg moderate x 4 sets, rest 15 seconds.

B2. Barbell RDL, 10 reps x 4 sets, rest 30 seconds.

B3. Ball Presssing Core, 8 reps @ 2 second moderate brace pause x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

22 Minutes on the Clock of the following:

15/12 Cal Row

12 Wall Balls

200 Meter Run

20 Second KB Farmer’s Hold

10/8 Cal Row

12 DB Floor Press

20 Second FLR Hold

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