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 /Power + Upper Body Pull/Upper Body Push + Conditioning
A1. High Bar Back Squat, 1 reps x 5 sets, rest 30 seconds.
*1RM Data: 1/4/21 or 1/3/22*
A2. Med Ball Rotational Slam, 6 reps/each way x 4 sets, rest 60 seconds.
B1. Single Leg Step-Ups, 8 reps/each leg x 4 sets, rest 30 seconds.
B2. Single Arm Seated Cable Pull Down, 12 reps/each arm x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
7 Minutes @ Moderate Pace Work of:
15/12 Cal Row
20 Second KB Farmer’s Hold
5 or 15 DB Floor Press(Lower rep option for strength + higher rep option for hypertrophy/endurance
20 Shoulder Taps(10/each way)
10 Russian KBS
5 No Push Up 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:
12 DB Tate Presses
5 Samson Stretch/each way
12 Banded Staggered Rows/each way
8 Monster Band Clam Shells/each way
12 Cable Pull Thrus
8 DB Curls Hammer Double Arm @ 30×1
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B. Conditioning of the following:
4 Sets of the following:
7 Minutes @ Moderate Pace Work of:
10/8 Cal Assault Bike
8 Goblet Squats/Wall Balls
6 Ball Slams
4 Pull Ups or TRX Row
2 Box Jumps Step-Down Tall
*Rest 2 minutes between sets*
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