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
10 Glute Bridges BC Block
10 Tall Kneeling Cable Chops/each way
10 Deadbug Press AGST Wall/each way
5 Barbell Bench Press
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B. Conditioning of the following:
12 Sets of the following:
90 Seconds on the Clock of the following:
5 DB Push Press
5 Ball Slams
5 Step-Ups/each leg or Goblet Squats
5 Cal Assault Bike or 100 Meter Run
25 Jump Rope Singles
*Rest 30 seconds between sets*
*Start where left off*
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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:
12 DB Tate Presses
5 Samson Stretch/each way
12 Banded Staggered Rows/each way
8 Monster Band Clam Shells/each way
12 Cable Pull Thrus
8 DB Curls Hammer Double Arm @ 30×1
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B. Conditioning of the following:
12 Sets of the following:
90 Seconds on the Clock of the following:
40 Jump Rope Singles(20 Double Unders)
12 Russian KBS
8 DB Push Press
4 Cal Assault Bike
*Rest 30-45 seconds between sets*
*Start where left off*
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