Vagabond of the Month for March: Katie P.

Best things about Vagabond: 

Everyone always says the community…. And that’s because it’s completely true- it’s the amazing moms who show up everyday to workout or to babysit all the kids that make going to the gym my favorite way to start the day. But it was the check ins and texts from Kevin in the beginning that really motivated me to go and kept me accountable.- it’s hard to make excuses for not going when you have someone consistently expecting you to be there and it absolutely helped me get in the routine where I just get up and go every day. Joining Vagabond is the best thing I’ve done for myself in years and I am so very glad that I did!

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:

Lower Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

2 Barbell Push Press(Last week we did 3 reps)

10 KB Row Rotational/each arm

15 Banded Face Pulls

10 Machine Curls @ 20×1

5 Spiderman Stretch/each way

+

B. Conditioning of the following:

2 Sets of the following:

10 Minutes on the Clock of the following:

10 Cal Assault Bike

10 Burpees or Ball Slams

10 Goblet Squats

10 DB Bench Press

100 Meter Run(125 Meter Row)

*Rest 2-3 minutes between sets by walking, riding bike, stretching, active easy recovery before staring next 10 minutes.*

+

B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

3 Sets of the following:

5 Barbell Close Grip Bench Press(Last week we did 6 reps)

10 Monster Band Clam Shells/each way

10 Standing Pallof Press/each way

10 Lat Pull Downs or 4 Strict Weighted Pull Ups(Last week we did 5 reps)

30 Second Plank Hold on Elbows

+

B. Conditioning of the following:

2 Sets of the following:

10 Minutes on the Clock of the following:

10 Cal Row

10 Russian KBS

10 Pull Ups or TRX Row

100 Meter Run(5 Cal Row)

10 DB Floor Press(Advanced can do 6 Handstand Push Ups)

*Rest 2-3 minutes between sets by walking, riding bike, stretching, active easy recovery before staring next 10 minutes.*

Post Comments to Group Page.