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 Push/Upper Body Pull + Conditioning
A. Trap Bar Deadlift, 3 reps x 5 sets, rest 15 seconds.
*75-80% of best 1RM: Coach Notes Please Put on Board*
B1. DB Single Arm 1/2 Kneeling Press, 12 reps/each way x 4 sets, rest 30 seconds.
B2. Standing Cable Single Arm Row, 12 reps/each way x 4 sets, rest 30 seconds.
B3. Banded Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following:
15/12 Cal Row or 200 Meter Run
12 Goblet Squats or Wall Balls
8 DB Hang Power Cleans or Russian KBS
15/12 Cal Row or 200 Meter Run
12 DB Push Press Single Arm ALT(6/each way)
8 Burpees or Ball Slams
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. Barbell Hip Thrusts, 10 reps or Cable Pull Thrus, 15 reps x 4 sets, rest 45 seconds.
A2. DB Row, 12 reps/each arm x 4 sets, rest 45 seconds
A3. DB Tate Press or Rolling Tricep Extensions, 12 reps x 4 sets, rest 45 seconds.
A4. Med Ball Russian Twists or Deadbug Dumbbell Variation, 10 reps/each way x 4 sets, rest 45 seconds.
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B. Conditioning of the following:
5 Sets of the following:
12/10 Cal Assault Bike
10 Goblet Squats or Wall Balls
6 Bar Dips or Ring Push Ups or Push Ups
12/10 Cal Assault Bike
10 Toes to Bar or Hanging Knee Raises or Sit-Ups
6 DB Snatch/each way
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