Vagabond of the Month for December: Allison Mac
Best thing about Vagabond:
The people. No doubt! The people at this gym create the whole atmosphere. They make me want to try my hardest, keep coming back and of course laugh along the way.
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 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 Monster Band Walks/each way
60 Second Plank Hold or Plank Walk-Outs
5 Bird Dogs/each way @ 2 second pause each rep
5 DB Push Press(Last week we did 6 reps)
20-30 Seconds Pull Up Hang + rest 10 seconds + 20-30 Seconds Shoulder Taps
12 Banded Row Staggered/each way
+
B. Conditioning of the following:
25 Minutes on the Clock @ Sustainable Effort of the following:
15 Cal Row or 20 Cal Concept 2 Bike
12 Step-Ups Weighted(6/each leg)
9 TRX Row
6 Shoulder Taps/each way or 20 Second FLR Hold
3 Ball Slams
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
12 Lat Pull Downs
45 Second Pull Up Hang
9 DB Bench Press(Last week we did 12 reps)
20 Meter KB Front Rack Walks @ weight of your choosing
+
B. Conditioning of the following:
25 Minutes on the Clock @ Sustainable Effort of the following:
15 Cal Assault Bike
12 Burpees
9 Russian KBS
6 Shoulder Taps/each way or 20 Second FLR Hold
3 Box Jumps
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