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, 2 reps @ 85-90% of 1RM x 4 sets, rest 45 seconds.
A2. Banded Pull Aparts, 20 reps x 4 sets, rest 30 seconds.
A3. DB Hammer Curls, 10 reps x 4 sets, rest 30 seconds.
A4. Standing Pallof Press, 6 reps/each way @ 2 second hold/each rep x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
3 Sets of the following:
8 Minutes @ Consistent Effort of:
12 Cal Assault Bike(16 Cal C2BIKE)
8 DB Hang Power Cleans or Barbell Hang Power Cleans
20 Second KB Front Rack Hold or Plank Hold
8 No Push Up Burpees
8 KB Row/each arm
*Rest 2-3 Minutes between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. 2 Barbell Strict Press + 2 Barbell Push Press + 1 Barbell Strict Press + 1 Barbell Push Press x 4 sets, rest as needed.
B1. DB Single Arm Standing Press, 8 reps/each arm x 3 sets, rest 30 seconds.
*Last week we did 10 reps/each arm*
B2. Lat Pull Downs, 15 reps x 3 sets, rest 30 seconds
B3. Pallof Press, 8 reps/each way @ 2 second hold out x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following:
8 Minutes @ Consistent Effort of:
12 Cal Assault Bike or 15 Cal C2Bike
8 DB Push Press Single Arm ALT/each way
20 Second Quad Hold
8 Walking Lunges/each way
20 Meter KB Farmer’s Walk
*Rest 2 Minutes between sets*
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