Vagabond of the Month for October: Janine Canuto
What’s the best thing about Vagabond: Everyone is friendly and wants you to do well. I love having Jay as my coach, he is very patient with me. He is pleasant, and has a positive attitude. He is always willing to work with me to accommodate my busy schedule. Kevin is also great at checking in and making sure things are going well. Overall it’s been a great place and I love being part of the Vagabond Community!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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Complete Mobility of the following:
90 Degree Quad Stretch Against Wall x 1 minute/each side x 2 sets.
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2 Sets of the following:
60 Second Hard Pace on Row/Bike + 5 Push Ups + 10 Shoulder Taps/each way + 5 Goblet Squats + 10 Russian KBS
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 Banded Clam Shells/each way
30 Second Quad Hold
8 DB Standing Push Press(Last week we did 10 reps)
20-30 Second Pull Up Hang Decompression
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B. Conditioning of the following:
3 Sets of the following:
8 Minutes on the Clock of the following:
12/9 Cal Assault Bike(200 Meter Row)
8 Russian KBS
6 DB Row/each arm
20 Second KB Farmer’s Hold
4 Ball Slams
*Rest 2 Minutes between sets*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
4 Sets of the following:
15 Glute Bridges Banded
12 Banded Clam Shells/each way
10 DB Bench Press(Last week we did 12 reps)
25-35 Second Pull Up Hang or 10-15 Second Flexed Hang Chin Over Bar(More Advanced)
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B. Conditioning of the following:
3 Sets of the following:
8 Minutes on the Clock of the following:
20/15 Cal Row
6 Barbell Thrusters @ 75/45 lbs
12 Step-Ups(6/each leg)
6 Burpees
12 Russian KBS
*Rest 2 Minutes between sets*
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