Vagabond of the Month for January: Ryan Mac
“I know it’s the answer everyone gives but it’s absolutely the people. From the incredible coaches to the other members everyone is so supportive of one another. Whether it’s encouraging someone through a workout or asking about life outside the gym, it’s easy to see how genuinely everyone cares for each other. Vagabond is a community I’m truly proud to be apart of. “
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:
Posterior/Core + Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
20 Banded Pull Aparts
30 Second KB Farmer’s Hold
10 DB Tall Kneeling Single Arm Press/each way
5 Bird Dogs/each way @ 3 second pause each rep
+
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.*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
12 Seated Rows
5 DB Floor Press Single Arm ALT/each way
10 KB Row/each arm
12 Cable Leg Curls
30 Second KB Farmer’s Hold
+
B. Conditioning of the following:
5 Sets of the following:
21 Cal Assault Bike or 25 Cal C2Bike
15 Russian KBS
12 Goblet Squats
50 Jump Rope Singles(30 Double Unders)
*No rest between sets, just keep moving and grooving.*
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