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:
ASLR x 10 reps/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 Pull Aparts
45 Second KB Farmer’s Hold
8 DB Half Kneeling Single Arm Press/each way(10 reps last week)
3 Bird Dogs/each way @ 6 second pause each rep
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B. Conditioning of the following:
5 Sets of the following:
21 Cal Row
15 DB Floor Press
12 Step-Ups(6/each leg)
50 Jump Rope Singles
*No rest between sets, just keep moving and grooving.*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
5 Barbell Row
10 FLR Shoulder Taps/each way
5 Heavy DB Bench Press(Last week we did 6 reps)
10 Meter KB Single Arm Waiter’s Walk @ weight of your choosing(One Hand Up in Air with KB in Position)
5 Standing Pallof Press/each way
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B. Conditioning of the following:
5 Sets of the following:
21/18 Cal Assault Bike o
15 Russian KBS
12 Goblet Squats
30 Double Unders(50 Jump Rope Singles)
*No rest between sets, just keep moving and grooving.*
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