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 leg)
10 Standing Pallof Press(5/each way)
2 Barbell Bench Press(3 Reps Last Week)
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B. Conditioning of the following:
4 Sets of the following:
7 Minutes on the Clock of the following:
8 DB Push Press
12 Cal Row
20 Second Plank Hold or FLR Hold
8 Push Ups or Squat Rack Push Ups or Knee Push Ups
12 Cal Row
30 Jump Rope Singles
*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 JM Press
5 Spiderman Stretch/each way
10 Banded Staggered Presses/each way
10 Tall Kneeling Chops/each way
10 Monster Band Walks /each way
5 Tall Box Jumps
25-35 Second Pull Up Hang(Shoulder Health + Decompression Lumbar Spine)
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B. Conditioning of the following:
3 Sets of the following:
8 Minutes on the Clock of the following:
15 Cal Row(200 Meter Run)
10 Walking Lunges or Step-Ups(5/each leg)
30 Jump Ropes or Double Unders(20 Double Unders)
15 Cal Row(200 Meter Run)
10 DB Snatch(5/each arm)
20 Second Side Bridge Point 1 thru Point 4-Client Choice Under Coach Guidance)
*Rest 3 minutes between sets*
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