Vagabond of the Month for May: Jessy Flynn
What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Squat + Single Leg/Core + Conditioning
A1. High Bar Back Squat(Heel Lift if Needed), 1 rep @ 90% 1rm or mod weight x 4 sets, rest 30 seconds.
*1RM DATA: 1/4/21 OR 1/3/22*
A2. Pallof Press Banded, 10 reps/each way x 4 sets, rest 60 seconds.
B1. Single Leg Split Stance, 6 reps/each leg x 4 sets, rest 15 seconds.
B2. Cable Pull Thrus, 15 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
12 Sets of the following:
60 Seconds @ Hard Effort of the following:
20 Second Jump Rope
Remaining time complete the following:
5 Burpees
5 Russian KBS
*Rest 30 seconds between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Mid Thigh Clean, build to challenging 2 rep, 15 minute time limit.
B1. Goblet Squat, 15 reps @ 0 second pause bottom x 4 sets, rest 60 seconds.
B2. Single Leg KB RDL, 6 reps/each leg x 4 sets, rest 15 seconds.
*Those who struggle with balance, you may hold onto object for balance support and progression.*
B3. Cable Pull Thrus, 15 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
12 Sets of the following:
60 Seconds @ Hard Effort of the following:
20 Second Jump Rope
Remaining time complete the following:
5 Burpees
5 Russian KBS
*Rest 30 seconds between sets*
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