Vagabond of the Month for January: Sean Cullinane
The best thing about vagabond is without a doubt, no questions asked, is the people. I mean I look different, but inside I don’t feel so different. I’m guided by other gym members to make sure that I’m getting everything I should be out of the exercise that I’m doing . And the coaches, the amount of effort that you put into me, does not go unnoticed! You make accommodations for me to workout so I can do them when I’m not feeling my best, and you always push me to do my best! I’M TRULY GRATEFUL TO YOU ALL
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
150 Meter Row + 10 Russian KBS + 10 Shoulder Taps/each way + 150 Meter Row + 10 Slam Balls + 10 Goblet Squats or OH Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat + Single Leg/Core + Conditioning
A1. High Bar Back Squat(Heel Lift if Needed), 6 reps @ 65% 1rm or mod weight x 4 sets, rest 30 seconds.
*1RM DATA: 1/4/21 OR 1/3/22*
A2. TRX Vertical Pull Ups, 8 reps or Strict Pronated or Banded Pull Ups, 4-6 reps x 4 sets, rest 60 seconds.
B1. Single Leg Step-Ups Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. DB Standing Ext Rotations, 10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
3 Sets of the following:
8 Minutes @ Moderate Pace Work of:
50 Jump Rope Singles
20 Second Side Bridge/each way
15/12 Cal Row OR 12/10 Cal Assault Bike
10 Goblet Squats
5 Burpees
*Rest 2 Minutes between sets*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 DB Tate Presses
10 DB Row/each arm
10 Torch Press KB
10 Lat Pull Downs
10 Monster Band Clam Shells/each way
40 Meter KB Farmer’s Walk
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B. Conditioning of the following:
3 Sets of the following:
8 Minutes @ Moderate Pace Work of:
250/200 Meter Row
10 DB Strict Press
10 DB Front Squats
250/200 Meter Row
10 Slam Balls Small
50 Jump Rope Singles(30 Double Unders)
*Rest 2 minutes between sets*
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