“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
5 Minutes of the following:
Client Option Warm-Up
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


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.


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:



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.


C. Conditioning of the following:

20-15-10-5 of the following:

Thrusters @ 95/65, 75/45 lbs


Cal Assault Bike

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