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:
Banded Hamstring Stretch x 30 seconds/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:
10 Monster Band Walks/each way
35 Second KB Farmer’s Hold
10 Half Kneeling Landmine Press/each way
5 Bird Dogs/each way @ 4 second pause each rep
+
B. Conditioning of the following:
25 Minutes on the Clock of the following:
15/12 Cal Row
20 Second FLR Hold
12 Russian KBS
20 Second Side Bridge/each way
9 TRX Row
20 Second Hard Sprint on Row
6 DB Curls
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
8 Barbell Row
20 Second FLR Shoulder Taps/each way
8 Heavy DB Floor Press make hard reps at end(Last week we did bench press DB for 8 reps)
20 Meter KB Front Rack Walk @ weight of your choosing
8 Deadbug Variation/each way(Not on Wall)
+
B. Conditioning of the following:
25 Minutes on the Clock of the following:
12/9 Cal Assault Bike
20 Second KB Farmer’s Hold
12 Russian KBS
20 Second Side Bridge/each way
9 Goblet Squats
20 Second Hard Sprint on Bike
6 DB Hammer Curls
Post Comments to Group Page.