“Thursday 7.7.2022”

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
+
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

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Upper Body Push/Upper Body Pull + Conditioning

A1. Close Grip Bench Press, 3 reps x 5 sets, rest 15 seconds.

*Last week we did 4 reps*

A2. Seated Cable Pull Down, 12 reps/each arm x 5 sets, rest 60 seconds.

B1. Lat Pull Down, 10-12 reps x 3 sets, rest 15 seconds.

B2. DB or KB Tall Kneeling Strict Press, 10-12 reps x 3 sets, rest 60 seconds.

C. Conditioning of the following:

Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 50 Second Cal Assault or C2Bike or Cal Row

Minute 2: 45 Seconds of 5 Step-Ups/each leg + 5 DB Curls

Minute 3: 35 Seconds of Jump Rope

Minute 4: 50 Second Assault or C2Bike or Cal Row

Minute 5: 15 DB Floor Press Challenge

B. Fitness Phase

Posterior Chain Run + Conditioning

A. Sumo Deadlift, 2 reps x 5 sets, rest 15 seconds.

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

B2. Seated Cable Leg Curls, 20 reps x 4 sets, rest 30 seconds.

B3. Standing Pallof Press, 10 reps/each way x 4 sets, rest 60 seconds.

C. Conditioning of the following:

Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 50 Second Cal Assault or C2Bike or Cal Row

Minute 2: 45 Seconds of 5 Russian Swings + 5 Burpees

Minute 3: 35 Seconds of Jump Rope

Minute 4: 50 Second Assault or C2Bike or Cal Row

Minute 5: 15 DB Bench Press Challenge

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