Vagabond of the Month for June: Kristen Donohue
Proudest VB Way Moment: That I’m still here! Before joining Vagabond, I tried numerous programs and always lost interest after a few months. The knowledge, support, and positive energy at Vagabond are the best and what keep me here. I’ve definitely had some setbacks in the past nine years but the personalized coaching from Kevin, Heather, Jay and Juliette have helped me adapt to my changing needs and continue to be strong and healthy.
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
2-3 Sets of the following for suggested warm up:
60 Second Cardio Option
5 Spiderman Stretch/each way
5 Ball Slams
10 Glute Bridges
10 Banded Clam Shells/each way
5 Samson Stretch/each way
5 Burpees
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body/Data for Squats+ Single Leg/Core + Conditioning
A1. Barbell Hip Thrusts or Cable Pull Thrus, 12 reps x 3 sets, rest 60-90 seconds.
A2. Split Stance Med Ball Slam, 4 reps/each way x 3 sets, rest 60 seconds.
A3. DB 1/2 Kneeling SA Press, 10 reps/each way x 3 sets, rest 60 seconds.
B1. DB External Rotations(Sitting), 10 reps/each way x 3 sets, rest 30 seconds.
B2. Single Arm Seated Cable Pull Downs, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
8 Sets of the following:
8/6 Cal Row or 100 Meter Run
6 Goblet Squats
6 Burpees
8/6 Cal Row or 100 Meter Run
6 Ball Slams
6 Shoulder Taps/each way
*No rest between sets, just keep moving.*
OR
C2. Assault Bike Sprints of the following:
6 sets of: 20 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Hang Power Clean, build to challenging 3 rep(no clusters + can move the barbell down to mid thigh and clean) x 5 sets, rest as needed between sets.
B1. Weighted Pronated Pull Up Cluster, 1.1.1 x 4 sets, rest 30 seconds.
*People can sub in Assisted Pull Up Machine, 4-6 reps make challenging but good reps or Banded Pull Ups, 6-8 reps*
B2. Viking Press, 10 reps x 4 sets, rest 30 seconds.
B3. DB Hammer Curls, 10 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
8 Sets of the following:
6 Cal Assault Bike
8 DB Floor Press
6 Lateral Burpees or Regular Burpees
6 Cal Assault Bike
8 Goblet Squats
6 Toes to Bar or Hanging Knee Raises or Sit-Ups(8 reps)
30 Second Plank Hold
OR
C2. Assault Bike Sprints of the following:
6 sets of: 20 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
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