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:
30 Second KB Farmer’s Hold
10 Lat Pull Downs
30 Second Side Bridge/each way
10 Rope Tricep Push Downs
30 Second FLR Hold or Shoulder Taps or Plank Holds
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B. Conditioning of the following:
5 Sets of the following:
Run 200 Meters(Row 250 Meters)
8 TRX Row
8 DB Curls
Run 200 Meters(Row 250 Meters)
8 Russian KBS
30 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:
5 Barbell Close Grip Bench Press(Last week we did 6 reps)
10 Monster Band Clam Shells/each way
10 Half Kneeling Pallof Press/each way
10 Lat Pull Downs or 4 Strict Weighted Pull Ups(Last week we did 5 reps)
30 Second Shoulder Taps or FLR Hold
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B. Conditioning of the following:
5 Sets of the following:
Run 200 Meters(Row 250 Meters)
8 Hang Power Cleans @ 135/95, 115/80 lbs
8 Walking Lunges/each way or Step-Ups
Run 200 Meters(Row 250 Meters)
8 Pull Ups or TRX Row
50 Jump Rope Singles(30 Double Unders)
*No rest between sets, just keep moving and grooving.*
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