Vagabond of the Month for June: Jill Martin
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
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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, 1 reps x 5 sets, rest 15 seconds.
A2. Monster Band Walks, 10 reps/each way x 5 sets, rest 60 seconds.
B1. TRX Vertical Pull Up or Lat Pull Downs, 10-12 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press, 10-12 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
18 Minutes on the Clock of the following:
15/12 Cal Assault Bike
10 Russian KBS
20 Meter Sled Push @ unloaded(up and back in gym or outside push too grass straight on, start @ front of black mats)(Can choose to do 40 Meter KB Farmer’s Walk instead of sled push if want too)
10 Walking Lunges/each way
20 Second FLR Hold
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. High Bar Back Squat, 8 reps x 4 sets, rest 15 seconds.
A2. Box Depth Drops(Landing Position), 5 reps x 4 sets, rest 30 seconds.
A3. Standing Single Arm Cable Pull Down, 12 reps/each arm x 4 sets, rest 60 seconds.
B1. Single Leg Step-Ups, 8 reps/each leg moderate x 4 sets, rest 15 seconds.
B2. Seated Cable Leg Curls, 15 reps x 4 sets, rest 30 seconds.
B3. Standing Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
18 Minutes on the Clock of the following:
15 Cal Assault Bike
12 Wall Balls
9 Burpees
100 Meter Run
12 Russian KBS
6 Goblet Squats
100 Meter Run
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