Vagabond of the Month for April: Mike Shea
What’s the best thing about Vagabond: Everything. The coaches are great and knowledgeable. And like everyone says its the People, and if you’ve been here longer than 2 weeks you see why. Everyone helps and pushes each other and are genuinely happy and excited for each other when you hit a milestone or PR.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Monster Band Clam Shells/each way
10 Glute Bridges Banded
10 Spiderman Stretch(5/each way)
10 Tall Kneeling Pallof Presses(5/each way)
4 Barbell Bench Press(5 Reps Last Week)
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B. Conditioning of the following:
25 Minutes on the Clock of the following:
10 DB Bench Press
12 Cal Assault Bike(Run 200 Meters)
20 Second FLR Hold
10 TRX Row
8 Cal Assault Bike(Run 100 Meters)
20 Second Plank Hold
10 DB Push Press
20 Second Quad Hold
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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 Wa;lk
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B. Conditioning of the following:
25 Minutes on the Clock of the following:
400 Meter Run(20 Cal Assault Bike or 25 Cal C2Bike)
15 Russian KBS or 10 Ball Slams
12 Goblet Squats
9 Shoulder Taps/each way(25 Second FLR Hold)
6 Ball Slams
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