“Wednesday 6.29.2022”
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:
5 Sets of the following:
10 Monster Band Clam Shells/each way
10 Glute Bridges Banded
10 Banded Face Pulls
10 Banded Presses Staggered/each way
4 Barbell Push Press(Last week we did 5 reps)
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B. Conditioning of the following:
10 Sets of the following:
90 Seconds on the Clock of the following:
5 TRX Row
5 Ball Slams
5 Goblet Squats
5 Cal Assault Bike or 5 Cal Row
*Rest 30 seconds between sets*
*Start where you 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:
8 DB Powell Raises/each arm
5 Spiderman Stretch/each way
10 Standing Pallof Press/each way
25-35 Second Pull Up Hang Decompression for Spine + Shoulder Health
5 Inch Worm
10 Monster Band Walks/each way
20 Meter KB Single Arm Farmer’s Walk/each arm
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B. Conditioning of the following:
10 Sets of the following:
90 Seconds on the Clock of the following:
100-200 Meter Run(5-9 Cal Assault Bike)
10 Russian KBS
5 Burpees
*Rest 30 seconds between sets*
*Start where you left off*
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