“Tuesday 1.18.2022”

Vagabond of the Month for December: Allison Mac

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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:

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 Monster Band Walks/each way

20 Second FLR Hold or Shoulder Taps/each way

30 Second KB Farmer’s Hold

8 DB Single Arm ALT Floor Press/each way

6 Bird Dogs/each way @ 2 second pause each rep

4 DB Push Press(Last week we did 5 reps)

+                                                                

B. Conditioning of the following:

10 Sets of the following:

8 Cal Row

8 Step-Ups/each leg 

6 TRX Row

4 Burpees

2 Ball Slams

*No Rest between sets, just keep moving.*

+

B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

12 Seated Rows

45 Second FLR Hold or Shoulder Taps

6 DB Bench Press(Last week we did 9 reps)

45 Second Plank Hold

20 Meter OH Single Arm Waiter Walks @ weight of your choosing

+                                                                

B. Conditioning of the following:

10 Sets of the following:

12 Cal Row

9 Russian Swings or 5 Hang Power Cleans @ 115/80, 95/65 lbs

6 Burpees

4 Goblet Squats 

2 Box Jumps

*No Rest between sets, just keep moving.*

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