Vagabond of the Month for June: Kristen Donohue
Proudest VB Way Moment: That I’m still here! Before joining Vagabond, I tried numerous programs and always lost interest after a few months. The knowledge, support, and positive energy at Vagabond are the best and what keep me here. I’ve definitely had some setbacks in the past nine years but the personalized coaching from Kevin, Heather, Jay and Juliette have helped me adapt to my changing needs and continue to be strong and healthy.
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
3 Sets of the following for suggested warm up:
20 Meter High Knees
5 Push Ups
5 Burpees
20 Meter Butt Kicks
5 Goblet Squats
5 Pull Ups or TRX Row
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body/Data for Squats+ Single Leg/Core + Conditioning
A1. Front Squat Moderate, 6 reps x 3 sets, rest 60-90 seconds.
A2. Standing DB Strict Press, 10 reps x 3 sets, rest 30 seconds.
B1. KB Row, 10 reps /each way x 3 sets, rest 30 seconds.
B2. Single Leg Step-Ups foot stays on box, 8 reps/each leg x 3 sets, rest 30 seconds.
B3. DB Powell Raises, 10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
22 Minutes @ Moderate Pace Work of:
10/8 Cal Assault Bike
20 Second Plank Hold
8 Russian KBS
4 Pull Ups or TRX Row
10/8 Cal Assault Bike
20 Second Plank Hold
8 Step-Ups/each leg
4 DB Renegade Row/each way or 4 Ball Slams
OR
D. Assault Bike Sprints of the following:
5 sets of: 30 second hard hard bike sprint(5 second light pedal to start), rest 120 seconds or more between sets
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Barbell Strict Press, 5 reps x 4 sets, rest 60-90 seconds between sets.
*Coach Notes for Board: 1RM Data: 11/26/24*
B1. KB Row, 10 reps/each arm x 4 sets, rest 45 seconds
B2. DB Tate Press or Tricep Push Downs, 10 reps x 4 sets, rest 45 seconds.
B3. Pallof Press with Rotation, 6 reps/each way x 4 sets, rest 45 seconds.
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B. Conditioning of the following:
25 Minutes on the Clock of the following:
40 Jump Rope Singles(20 Double Unders)
20 Meter KB Farmers Walk
8/6 Cal Assault Bike
4 DB Snatch/each way
40 Jump Rope Singles(20 Double Unders)
20 Walking Lunges(10/each way)
10 Push Ups or 5 HSPU
5 DB Renegade Rows/each way
OR
D. Assault Bike Sprints of the following:
5 sets of: 30 second hard hard bike sprint(5 second light pedal to start), rest 120 seconds or more between sets
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