Vagabond of the Month for November: Steph Sementelli
Best thing about Vagabond:
I got to know a lot of great ppl, very supportive community. The group environment is very motivating when working out. The coaches are amazing and a wealth of knowledge. They really take the time to give you pointers and work with you. They will always give you that little push you need when you feel like stopping mid workout.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:
10 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
12 Lat Pull Downs
45 Second KB Farmer’s Walk
8 DB Push Press(Last week we did 10 reps)
30 Seconds FLR Hold + rest 10 seconds + 30 Seconds Shoulder Taps
12 DB JM Press
+
B. Conditioning of the following:
10 Sets of the following:
2 Minutes on the Clock of the following:
9 Cal Row
6 Burpees
4 Step-Ups/each leg
2 DB or KB Strict Press ALT/each arm
*Rest 30-45 seconds between sets*
*Start where you left off.*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
12 Seated Row
45 Second FLR Hold or Shoulder Taps
15 DB Bench Press
30 Seconds KB Farmer’s Hold
15 Banded Pull Aparts
+
B. Conditioning of the following:
10 Sets of the following:
2 Minutes on the Clock of the following:
9 Cal Assault Bike
6 Russian KBS
3 Burpees
*Rest 30-45 seconds between sets*
*Start where you left off.*
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