Vagabond of the Month for May: Jessy Flynn
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 Samson Stretch(5/each leg)
10 Tall Kneeling Pallof Press/each way
5 Barbell Push Press
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B. Conditioning of the following:
7 Sets of the following:
3 Minutes on the Clock of the following:
5 DB Strict Press
8 Cal Row(Cal Assault Bike x 6)
15 Second KB Farmer’s Hold
5 TRX Row
15 Second FLR Hold or Plank Hold
*Rest 60 seconds between sets*
*Start where you left off*
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B. Fitness Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
10 Monster Band Walks/each way
10 Glute Bridges Banded
5 Inch Worm
10 Banded Rows Staggered/each way
40 Meter KB Farmer’s Walk
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B. Conditioning of the following:
7 Sets of the following:
3 Minutes on the Clock of the following:
5 DB Push Press
100 Meter Run
20 Second FLR Hold
5 TRX Row
10 Ball Slams
*Rest 45 seconds between sets*
*Start where you left off*
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