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:
Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 5 reps x 5 sets, rest 15 seconds.
B1. Strict Pull Ups Supinated, 6-8 reps or Cluster 1.1.1.1.1 x 3 sets or Banded Strict Pull Ups, 6-8 reps or Assisted Pull-Up Machine, 8-10 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 8-10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
4 Sets of the following:
5 Minutes on the Clock of the following:
8/6 Cal Assault Bike
10 Russian KBS
8 Goblet Squats
10 DB Push Press
200 Meter Run(225 Meter Row)
*Rest 1 minute between sets by walking, riding bike, stretching, active easy recovery before staring next 5 minutes.*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
3 Sets of the following:
5 Barbell Strict Press
10 reps/each way Monster Band Walks
12 reps Lat Pull Down
6 reps/each leg Single Leg Step-Up Weighted or Petersen Step-Up
20 Seated Banded Leg Curls
8 reps/each way Deadbug Pressing AGST Wall
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C. Conditioning of the following:
4 Sets of the following:
5 Minutes on the Clock of the following:
100 Meter Run
8 Ball Slams
100 Meter Run
6 Push Ups or Bar Dips or Ring Dips
100 Meter Run
4 Hang Power Snatch
4 Burpees
*Rest 1 minute between sets by walking, riding bike, stretching, active easy recovery before staring next 5 minutes.*
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