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 Walks/each way
12 Glute Bridges Banded
5 Inch Worm
10 Deadbug Variation AGST Wall/each way
3 Barbell Bench Press(4 Reps Last Week)
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B. Conditioning of the following:
3 Sets of the following:
9 Minutes on the Clock of the following:
12 DB Push Press
12 Cal Row
25 Second FLR Hold
12 KB Row/each arm slow and controlled
12 Cal Assault Bike
25 Second Plank Hold
12 Step-Ups(6/each leg)
12 DB Hammer Curls slow and controlled
*Rest 3 minutes between sets*
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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:
10 DB Arnold Press
5 Inch Worms
10 Banded Staggered Rows/each way
10 Tall Kneeling Chops/each way
10 Monster Band Walks /each way
5 Broad Jumps
20-30 Second Pull Up Hang(Shoulder Health + Decompression Lumbar Spine)
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B. Conditioning of the following:
3 Sets of the following:
9 Minutes on the Clock of the following:
20 Cal Row(400 Meter Run)
10 Barbell Thrusters @ 75/45 lbs
40 Jump Ropes or Double Unders(30 Double Unders)
10 Cal Assault Bike(200 Meter Run)
10 DB Row/each arm mod weight
20 Second KB Farmer’s Hold
*Rest 4 minutes between sets*
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