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, 2 reps x 5 sets, rest 15 seconds.

A2. Standing Pallof Press, 5 reps/each way x 5 sets, rest 60 seconds.

B1. Strict Pull Ups Pronated, 6-8 reps or Cluster 1.1.1.1.1 x 3 sets or Assisted Graviton Pull Ups, 6-8 reps or TRX Vertical Pull-Ups, 8-10 reps x 3 sets, rest 60 seconds.

B2. DB Floor Press Single Arm ALT, 10-12 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

3 Sets of the following:

7 Minutes on the Clock of the following:

8/6 Cal Assault Bike

8 Russian KBS

8 Goblet Squats

8 Push Ups or Squat Rack Push Ups

100 Meter Run(125 Meter Row)

*Rest 2 minute between sets by walking, riding bike, stretching, active easy recovery.

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster::

A1. Barbell Push Press, 3 reps x 4 sets, rest 60 seconds.

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

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

B2. Deadbug Press, 8 reps/each way x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

3 Sets of the following:

7 Minutes on the Clock of the following:

100 Meter Run(8/6 Cal Assault Bike)

10 Russian KBS

10 Goblet Squats

100 Meter Run(8/6 Cal Assault Bike)

5 Hang Power Snatch

5 Lateral Burpees

*Rest 2 minute between sets by walking, riding bike, stretching, active easy recovery.

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