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:
Banded Hamstring Stretch x 30 seconds/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 Monster Band Clam Shells/each way
30 Second KB Farmer’s Hold
10 DB Floor Press Single Arm/each way
5 Bird Dogs/each way @ 3 second pause each rep
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B. Conditioning of the following:
10 Sets of the following:
8 Cal Assault Bike
8 Shoulder Taps/each way
6 Slam Balls
6 Step-Ups/each leg
4 Burpees
*No Rest between sets, just keep moving.*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
4 Sets of the following:
10 Barbell RDL
8 Heavy DB Bench Press
20 Meter KB Farmer’s Walk Heavy @ weight of your choosing
8 Strict Pull Ups or Banded Strict Pull Ups
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B. Conditioning of the following:
10 Sets of the following:
12 Cal Row
8 Shoulder Taps/each way
6 Burpees
4 Hang Squat Cleans
2 Box Jumps
*No Rest between sets, just keep moving.*
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