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
+
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:
5 Sets of the following of the pump session
8 KB Row/each arm
8 DB Hammer Curls
8 DB Half Kneeling SA Alt Press/each arm
8 Deadbug Pressing AGST Wall/each
5 Inch Worm
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B. Conditioning of the following:
6 Sets of the following:
90 Second Row or Bike or Shuttle Run or C2bike or Skierg
Rest 20 Seconds
60 Seconds of: 5 TRX Row + 5 Step-Ups/each leg
Rest 20 Seconds
45 Seconds of: Jump Rope Singles
Rest 20 Seconds
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. High Bar Back Squat, 6 reps x 4 sets, rest 15 seconds.
*Last week we did 8 reps*
A2. Seated Single Arm Cable Pull Down, 10 reps/each arm x 4 sets, rest 60 seconds.
B1. Tall Kneeling DB Strict Press, 8 reps/each arm x 3 sets, rest 30 seconds.
B2. Single Arm DB Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B3. DB Hammer Curls, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
6 Sets of the following:
90 Second Row or Bike or Shuttle Run
Rest 20 Seconds
60 Seconds of: 10 Russian KBS + 30 Jump Ropes(20 Double Unders)
Rest 30 Seconds
45 Seconds of: DB Snatch ALT or Ball Slams or Burpees or Wall Balls
Rest 30 Seconds
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