“Tuesday 7.5.2022”
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
Lower Body Squat + Single Leg/Core + Conditioning
A1. Trap Bar Deadlift, 4 reps x 5 sets, rest 15 seconds.
A2. Goblet Squat Heavy, 10 reps @ 2 second pause bottom x 5 sets, rest 60 seconds.
B1. Single Leg Step-Ups, 8 reps/each leg x 3 sets, rest 15 seconds.
B2. Cable Pull Thrus, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
30-25-20-15-10-5 of the following:
Cal Row
60-50-40-30-20 of the following:
Jump Rope Singles
15-12-9-6-3 of the following:
Burpees
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Mid Thigh Clean, build to challenging 1 rep, 15 minute time limit.
B1. DB Row, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. DB Bench Press Single Arm Alt, 15 reps/each arm moderate x 3 sets, rest 30 seconds.
B3. Machine Curls, 15 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
20-15-10-5 of the following:
Thrusters @ 95/65, 75/45 lbs
Burpees
Cal Assault Bike
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