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
+
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 KB Row/each arm
15 Banded Pull Aparts
10 DB Half Kneeling SA Alt Press/each arm
10 DB Zotman Curls @ 20×1
5- T Spine Quad Rotation/each way
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B. Conditioning of the following:
5 Sets of the following:
120 Second Row or Bike or Shuttle Run or C2bike or Skierg
Rest 30 Seconds
90 Seconds of: 5 DB Bench Press + 25 Second KB Farmer’s Hold
Rest 30 Seconds
60 Seconds of: 30 Jump Rope Singles + 5 Ball Slams
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:
1 Barbell Push Press
5 Samson Stretch/each way
20 Second FLR Hold on Rings or FLR Shoulder Taps
40 Meter Double Arm Farmer’s Walk
10 Hip Rocks
12 Cable Pull Thrus
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B. Conditioning of the following:
5 Sets of the following:
120 Second Row or Bike or Shuttle Run
Rest 30 Seconds
90 Seconds of: 5 Hang Squat Cleans @ 115/80, 95/65, 75/55 lbs + 5 Barbell Push Press
Rest 30 Seconds
45 Seconds of: Jump Rope Single Unders or Double Unders
Rest 30 Seconds
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