“Wednesday 11.30.2022”

Vagabond of the Month for October: Janine Canuto

What’s the best thing about Vagabond: Everyone is friendly and wants you to do well. I love having Jay as my coach, he is very patient with me. He is pleasant, and has a positive attitude.  He is always willing to work with me to accommodate my busy schedule. Kevin is also great at checking in and making sure things are going well. Overall it’s been a great place and I love being part of the Vagabond Community!

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. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3 Minutes of the following:
Client Option Warm-Up
+
2 Sets of the following:

100 Meter Run + 10 Russian KBS + 10 Shoulder Taps/each way + 100 Meter Run + 10 Slam Balls + 10 Goblet Squats or OH Squats

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Posterior Bending/Upper Body Pull + Conditioning

A1. KB Deadlift, 10 reps x 4 sets, rest 15 seconds

AA2. 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.

+

B. Conditioning of the following:

3 Sets of the following:

8 Minutes @ Consistent Effort of:

12 Cal Row

8 DB Push Press

20 Second KB Front Rack Hold or FLR Hold

8 No Push Up Burpees

5 Barbell Row

*Rest 2 Minutes between sets*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A. 3 Barbell Strict Press + 2 Barbell Push Press + 3 Barbell Strict Press x 4 sets, rest 15 seconds between sets.

B1. Banded Pull Aparts, 20 reps x 4 sets, rest 30 seconds.

*Can make this more challenging by doing Single Leg Banded Pull Aparts, 10 reps/each way x 4 sets.*

B2. DB Hammer Curls, 10 reps x 4 sets, rest 30 seconds.

B3. Standing Pallof Press, 6 reps/each way @ 2 second hold/each rep x 4 sets, rest 30 seconds.

+

C. Conditioning of the following:

3 Sets of the following:

8 Minutes @ Consistent Effort of:

10 Cal Assault Bike

8 Barbell Strict Press or 4 Handstand Push Ups

20 Second Quad Hold

8 Russian KBS

20 Banded Second KB Front Rack Hold 

*Rest 2 Minutes between sets*

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