Vagabond of the Month for December: Allison Mac
Best thing about Vagabond:
The people. No doubt! The people at this gym create the whole atmosphere. They make me want to try my hardest, keep coming back and of course laugh along the way.
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 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending/Upper Body Pull + Conditioning
A1. Trap Bar Deadlift, 3 reps @ 80-85% of 1RM x 4 sets, rest 45 seconds.
A2. Tricep Rope Push Downs, 10-12 reps x 4 sets, rest 30 seconds.
A3. DB Zotman Curls, 10 reps x 4 sets, rest 30 seconds.
A4. Banded Curls, 20 reps x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
2 Sets of the following:
10 Minutes @ Consistent Effort of:
12 Cal Assault Bike
8 DB Floor Press
16 Second KB Farmer’s Hold
12 No Push Up Burpees
8 DB Single Arm Row/each arm
*Rest 3 Minutes between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. 1 Barbell Push Press + 1 Barbell Push Jerk + 1 Barbell Push Press + 1 Barbell Push Jerk Complex x 4 sets, rest 15 seconds between sets.
A2. Hip Rocks, 15 reps x 4 sets, rest 60 seconds between sets.
B1. DB Single Arm Standing Press, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. Seated Rows, 15 reps x 3 sets, rest 30 seconds
B3. Deadbug Pressing AGST Wall, 8 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following:
10 Minutes @ Consistent Effort of:
15/12Cal Row
9 Barbell Strict Press
20 Second KB Farmer’s Hold
6 Goblet Squats
50 Jump Rope Singles(30 Double Unders)
3 DB Man Maker Row(Push Up to Row/each arm)/each side
*Rest 3 Minutes between sets*
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