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:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
30 Second Side Bridge/each side
10 KB Row Rotational/each way
30 Second Plank Hold or Plank Walk-Outs
10 Push Ups or Squat Rack Push Ups or 8 Bar Dips
30 Second Jump Rope Training
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B. Conditioning of the following:
5 Sets of the following:
Run 200 Meters(Row 250 Meters)
10 Ball Slams
10 Step-Ups/each leg
Run 200 Meters(Row 250 Meters)
10 TRX Row
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
3 Barbell Close Grip Bench Press(Last week we did 4 reps)
10 Monster Band Clam Shells/each way
10 Standing Pallof Press/each way
10 Single Arm Seated Pull Downs/each way
30 Second Shoulder Taps or FLR Holds or FLR Hold on Rings
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B. Conditioning of the following:
5 Sets of the following:
Run 200 Meters(10 Cal Assault Bike)
10 Barbell Thrusters @ 75/45 lbs
5 Step Down Box Jumps
Run 100 Meters(5 Cal Assault Bike)
10 Pull Ups or TRX Row
5 DB Snatch/each way
*No rest between sets, just keep moving and grooving.*
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