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:
Upper Body Push/Upper Body Pull + Conditioning
A. Close Grip Bench Press, 3 reps x 8 sets, rest 15 seconds.
*Use 50-60% of your best 1rm and or can use bands or chains for speed-ask coach to help*
B1. Strict Pull Ups Supinated, 6-8 reps or Cluster 1.1.1.1.1 x 3 sets or Banded Strict Pull Ups, 6-8 reps or TRX Vertical Pull-Ups, 8-10 reps x 3 sets, rest 60 seconds.
B2. DB Bench Press Single Arm ALT, 10-12 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
10 Minutes on the Clock of the following:
10 Cal Assault Bike
10 Burpees or Ball Slams
10 Goblet Squats
10 DB Strict Press
100 Meter Run(125 Meter Row)
*Rest 4 minutes between sets by walking, riding bike, stretching, active easy recovery before staring next 10 minutes.*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Single Leg Box Step-Up Foot on Box, 8reps/each leg x 4 sets, rest 30 seconds.
A2. Standing Single Arm Cable Row, 12 reps/each arm x 4 sets, rest 60 seconds.
B1. Single Leg Russian Step-Up, 8 reps/each leg moderate x 3 sets, rest 15 seconds.
B2. Barbell RDL, 8 reps x 3 sets, rest 30 seconds.
B3. Ball Pressing Core, 8 reps @ 3 second hold light brace x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
10 Minutes on the Clock of the following:
10 Cal Row
10 Goblet Squats
10 Burpees
100 Meter Run
10 DB Push Press
*Rest 4 minutes between sets*
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