Vagabond of the Month for April: Katie Hall

Best things about Vagabond: 

I will rave about Vagabond to anyone who will listen! I love the sense of community, support and accountability within the gym. I love having a safe place to bring my daughter where she enjoys being. The coaches at Vagabond understand how important family involvement is but also how equally important it is to take care of yourself. We are all doing this together. This gym is a hidden gem for sure.

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

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 Seated Single Arm Cable Row/each way

10 Step-Ups/each leg

30 Second KB Farmers Holds

10 Seated Rows

10 DB Hammer or Bicep Board Curls

+

B. Conditioning of the following:

4 Sets of the following:

180 Second Cal Assault Bike or C2Bike

Rest 30 Seconds

90 Seconds of: 5 Russian KBS+ 5 Burpees

Rest 30 Seconds

30 Seconds of: Plank Holds or Shoulder Taps

Rest 30 Seconds

+

B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

5 Sets of the following:

2 Trap Bar Deadlifts

10 Pallof Press/each way

10 Lat Pull Downs

20 Meter Front Double Arm Farmer’s Walk Heavy

+

B. Conditioning of the following:

4 Sets of the following:

180 Second Cal Assault Bike or C2Bike

Rest 30 Seconds

90 Seconds of: 10 Russian KBS + 10 Goblet Squats

Rest 30 Seconds

30 Seconds of: Jump Rope

Rest 30 Seconds

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