Vagabond of the Month for June: Jill Martin
The best thing about Vagabound is that it’s truly is a family. I have only been there for a little under two years and everybody has been some welcoming and so encouraging during the workouts. I also love all the trainers!!! They are always positive and help guide you through the workouts.
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 of the pump session
10 TRX Row
15 Banded Pull Aparts
10 Barbell Row @ mod weight
10 DB Hammer Curls @ 30×1
10 Banded Presses Staggered/each way
15 DB Arnold Seated Press
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B. Conditioning of the following:
8 Sets of the following:
75 Second Row or Bike or Shuttle Run
Rest 30 Seconds
60 Seconds of: 8 Goblet Squats/Wall Balls+ 8 DB Push Press
Rest 30 Seconds
45 Seconds of: 8 Ball Slams + 4 Burpees
Rest 30 Seconds
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
2 Barbell Push Press
10 Deadbug Pressing AGST Wall/each way
35-45 Second Pull Up Hang Decompression for Spine + Shoulder Health
5 Squat Jumps(People can scale up and do trap bar loaded jump squats)
10 Cable Pull Thrus
20 Meter KB Front Rack Carry
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B. Conditioning of the following:
8 Sets of the following:
75 Second Row or Bike or Shuttle Run
Rest 30 Seconds
60 Seconds of: 8 Hang Power Cleans @ 135/95, 115/80, 95/65 lbs + 4 Burpees
Rest 30 Seconds
45 Seconds of: Jump Rope Single Unders or Double Unders
Rest 30 Seconds
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