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
+
Complete Mobility of the following:
ASLR x 10 reps/each side x 2 sets.
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
20 Banded Pull Aparts
20 Meter KB Single Arm Farmer’s Walk/each way
10 DB Floor Press Single Arm/each way
10 Tall Kneeling Cable Chops/each way
+
B. Conditioning of the following:
6 Sets of the following:
10 Med Ball Slams
12/10 Cal Assault Bike(18/15 Cal C2Bike)
30 Second KB Farmer’s Hold
10 DB Curls Slow and Controlled
12 DB Row/each way
*No rest just keep moving between sets*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
15 Banded Face Pulls
20 Meter KB Double Arm Front Rack Carry
10 DB Standing Single Arm Press/each way
5 Standing Pallof Press/each way
5 Med Ball Rotational Slams/each way
+
B. Conditioning of the following:
6 Sets of the following:
10 Russian KBS
15 Cal Row
10 Shoulder Taps/each way
15 DB Floor Press
30 Second KB Farmer’s Hold
*No rest just keep moving between sets*
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