Vagabond of the Month for June: Jill Martin
The best thing about Vagabound is that it’s truly is a family. I have only been there for a little under two years and everybody has been some welcoming and so encouraging during the workouts. I also love all the trainers!!! They are always positive and help guide you through the workouts.
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:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
20 Meter KB Single Arm Farmer’s Walk
10 Seated Rows
20 Second Side Bridge/each way
10 Deadbug Pressing Against Wall/each way
30 Second Plank Hold or Quad Hold
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B. Conditioning of the following:
8 Sets of the following:
Run 100 Meters(Row 150 Meters)
5 Burpees
5 Step-Ups/each leg
Run 100 Meters(Row 150 Meters)
5 DB Push Press Single Arm/each way Alternate
25 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:
3 Sets of the following:
6 Barbell Close Grip Bench Press
10 Monster Band Walks/each way
10 Deadbug Pressing Against Wall/each way
10 Lat Pull Downs or 5 Strict Weighted Pull Ups
30 Second Heavy KB Farmer’s Hold
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B. Conditioning of the following:
8 Sets of the following:
Run 100 Meters(10 Cal Row)
5 Hang Power Snatch @ 95/65, 75/45 lbs
5 Box Jumps Step Down
Run 100 Meters(10 Cal Row)
5 Pull Ups or TRX Row
40 Jump Rope Singles(25 Double Unders)
*No rest between sets, just keep moving and grooving.*
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