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:
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following of the pump session
6 KB Row/each arm
10 DB Hammer Curls
6 DB Half Kneeling SA Alt Press/each arm
10 Standing Pallof Press/each way
5 Step Down Box Jumps
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B. Conditioning of the following:
For Time of the following:
30 Cal Row
21 DB Thrusters
10 Burpees
25 Cal Row
15 DB Thrusters
10 Burpees
20 Cal Row
9 DB Thrusters
10 Burpees
*Compared to September 9th, 2021*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. High Bar Back Squat, 5 reps x 4 sets, rest 15 seconds.
*Last week we did 6 reps*
A2. Glute Bridge BC Block, 15 reps x 4 sets, rest 30 seconds.
A3. DB Row Moderate, 12 reps/each arm x 4 sets, rest 60 seconds.
B1. Single Leg Crossover Box Step-Ups Goblet Hold Position, 6 reps/each leg moderate x 3 sets, rest 15 seconds.
B2. Seated Cable Leg Curls, 15 reps x 3 sets, rest 30 seconds.
B3. Standing Pallof Press, 8 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
3 Sets of the following:
7 Minutes on the Clock of the following:
100 Meter Run
10 Russian KBS
10 Goblet Squats
100 Meter Run
5 Hang Power Snatch
5 Lateral Burpees
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