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
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Complete Mobility of the following:
ASLR x 10 reps/each side x 2 sets.
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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
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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:
1 Barbell Push Press(Last week we did 2 reps)
10 KB Row/each way
15 Banded Bicep Curls
10 Seated Cable Rows/each way
5 Samson Stretch/each way
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B. Conditioning of the following:
7 Sets of the following:
Run 100 Meters(Row 150 Meters)
8 DB Push Press
5 TRX Row
Run 100 Meters(Row 150 Meters)
8 Ball Slams
40 Jump Rope Singles
*No rest between sets, just keep moving and grooving.*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
4 Barbell Close Grip Bench Press(Last week we did 5 reps)
10 Monster Band Walks/each way
10 Ball Pressing Core @ 1 second moderate brace
10 Single Arm Seated Pull Downs/each way or 3 Strict Weighted Pull Ups
30 Second Shoulder Taps or FLR Hold
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B. Conditioning of the following:
7 Sets of the following:
Run 100 Meters(Row 150 Meters)
7 Hang Power Cleans @ 135/95, 115/80 lbs
7 Step Down Box Jumps
Run 100 Meters(Row 150 Meters)
7 Pull Ups or TRX Row
60 Jump Rope Singles(30 Double Unders)
*No rest between sets, just keep moving and grooving.*
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