“Wednesday 7.6.2022”
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
20 Meter KB Single Arm Farmer’s Walk/each arm
12 DB Row/each arm heavy and challenging
15 Tricep Rope Push Downs
16 Pallof Press(8/each way)
30 Second FLR Hold or Shoulder Taps
3 Barbell Push Press(Last week we did 4 reps)
+
B. Conditioning of the following:
4 Sets of the following:
Run 200 Meters(Row 250 Meters)
15 DB Push Press
10 Ball Slams
Run 200 Meters(Row 250 Meters)
15 Russian KBS
10 TRX Row
*No rest between sets, just keep moving and grooving.*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
3 Barbell Push Press
10 Monster Band Walks/each way
10 Deadbug Variation/each way
45 Second FLR Hold or Shoulder Taps/each way
45 Second KB Farmer’s Hold
+
B. Conditioning of the following:
4 Sets of the following:
Run 200 Meters(15/12 Cal Row)
10 Hang Power Cleans @ 115/80, 95/65 lbs
10 Pull Ups or TRX Row
Run 200 Meters(15/12 Cal Row)
10 Step Down Box Jumps or 10 OH Squats
10 Ball Slams
*No rest between sets, just keep moving and grooving.*
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