Vagabond of the Month for March: Katie P.

Best things about Vagabond: 

Everyone always says the community…. And that’s because it’s completely true- it’s the amazing moms who show up everyday to workout or to babysit all the kids that make going to the gym my favorite way to start the day. But it was the check ins and texts from Kevin in the beginning that really motivated me to go and kept me accountable.- it’s hard to make excuses for not going when you have someone consistently expecting you to be there and it absolutely helped me get in the routine where I just get up and go every day. Joining Vagabond is the best thing I’ve done for myself in years and I am so very glad that I did!

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. Trap Bar Deadlift, 3 reps x 5 sets, rest 15 seconds.

A2. Ball Slams, 5 reps x 5 sets, rest 60 seconds.

B1. Single Leg Curtsy Lunge, 8 reps/each leg x 4 sets, rest 15 seconds.

B2. TRX Vertical Pull Ups or Assisted Graviton Pull Up Machine, 8-10 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

Run 200 Meters(Assault Bike x 15/12 Cals)

8 TRX Row

8 DB Curls

Run 200 Meters(Assault Bike x 15/12 Cals)

8 Russian KBS

30 Jump Rope Singles

*No rest between sets, just keep moving and grooving.*

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster::

A1. Barbell Push Press, 4 reps x 4 sets, rest 60 seconds.

A2. Single Leg Russian Step-Up, 8 reps/each leg moderate x 4 sets, rest 60 seconds.

B1. Standing Single Arm Cable Row, 12 reps/each arm x 4 sets, rest 60 seconds.

B2. Ball Pressing Core, 8 reps @ 3 second hold light brace x 4 sets, rest 60 seconds.

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C.  Conditioning of the following:

5 Sets of the following:

Run 200 Meters(Row 250 Meters)

8 Hang Power Cleans @ 135/95, 115/80 lbs

8 Walking Lunges/each way or Step-Ups

Run 200 Meters(Row 250 Meters)

8 Burpees or 8 Slam Balls

60 Jump Rope Singles(30 Double Unders)

*No rest between sets, just keep moving and grooving.*

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