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
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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:
12 Monster Band Walks /each way
8 Barbell Hip Thrusts or 20 Glute Bridges Banded-Prefer Hip Thrusts for most
5 Barbell Strict Press(Last week we did 6 reps)
6 Pallof Press @ 2 second hold out each rep iso
30 Second Pull Up Hang
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B. Conditioning of the following:
20 Minutes of the following:
8 DB Strict Press
12 Cal Assault Bike
8 Walking Lunges/each leg
12 Cal Row
8 Burpees
12 Shoulder Taps/each way or 24 Second FLR Hold
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
12 Lat Pull Downs
6 DB Floor Press Single Arm ALT/each way
12 DB Hammer Curls
6 Single Leg KB RDL/each way
25 Second Side Bridge/each way
+
B. Conditioning of the following:
20 Minutes of the following:
8 DB Bench Press
12 Cal Row
8 Step-Ups/each leg
12 Cal Assault Bike or 16 Cal C2Bike
8 Burpees
12 KB Row/each arm
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