Vagabond of the Month for November: Heather Jolly
I love Vagabond and the people who make up this community. Kevin has been supportive, and accommodating – always willing to help with modifications and suggestions. He checks in often and I truly feel like he cares about me as a person. I trust in and value his quality programming and the flexibility provided within each work out.
The coaches are the heart of Vagabond. They have such a kind, chill, and pleasant way about them. They are approachable and always happy to help in any capacity. I appreciate their time, hard work, and just being there for support and words of encouragement.
I’ve met so many good people during my time at Vagabond. Thank you to the members for helping to create a warm, welcoming, caring environment where all are committed to good health for themselves and each other.
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:
15 Banded Face Pulls
30 Second KB Farmer’s Hold
10 DB Half Kneeling Single Arm Press/each way
5 Bird Dogs/each way @ 3 second pause each rep
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B. Conditioning of the following:
22 Minutes on the Clock of the following:
20/15 Cal Assault Bike
30 Second FLR Hold
10 Russian KBS
30 Second Side Bridge/each way
10 DB Row(5/each arm)
30 Jump Rope Singles
10 DB Curls
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
8 DB VBWAY Man Maker(each way) No Push up just rows/each way keep spine neutral
6 Heavy DB Bench Press make hard reps at end(Last week we did floor press DB for 8 reps)
20 Meter KB SA Farmer’s Walk(slow, choppy steps)
8 Banded Pallof Press/each way
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B. Conditioning of the following:
22 Minutes on the Clock of the following:
20 Cal Row
10 Shoulder Taps/each way
20 Double Unders(40 Jump Rope Singles)
10 DB Curls Hammer
20 Second Plank Hold
10 TRX Row(5 Strict Pull Ups)
20 Second Side Bridge/each way
10 Push Ups( 5 Handstand Push Ups)
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