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 + Upper Body ASST/Upper Body Pull+ Conditioning
A. Barbell Push Press, 2 reps x 4 sets, rest 30 seconds.
*75-80% of 1RM or Moderate, Doable Weight.*
+
B. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
30 Second Single Arm KB Farmers Walk/each way
10-12 Seated Single Arm Cable Pull Downs/each way
10 SL RDL on Bench(New Variation)/each way
10-12 DB Traditional Curls
+
C. Conditioning of the following:
20 Minutes of Work @ Own Controlled Pace of:
5 Box Jumps or Ball Slams
5 Shoulder Taps/each way
6 Cal Assault Bike
5 TRX Row or Pull Ups
5 Push Ups
6 Cal Assault Bike
20 Second Plank Hold
OR
C2. Assault Bike Sprints of the following:
10 sets of: 12 second hard hard bike sprint(5 second light pedal to start), rest 60 seconds or more between sets
+
B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Below Knee Hang Power Clean, 3 reps x 4 sets, rest as needed between sets,
B1. Seated Rows, 15 reps x 4 sets, rest 30 seconds.
B2. DB Floor Press Knees Flexed, 12-15 reps x 4 sets, rest 30 seconds.
B3. Pallof Press Banded with Rotation, 6 reps/each way x 4 sets, rest 60 seconds.
+
C. Conditioning of the following:
20 Minutes of Controlled Work of:
250 Meter Row
8 Burpees
20 Second Plank Hold
250 Meter Row
8 Hang Power Cleans
20 Meter Single Arm KB Farmers Walk/each way
OR
C2. Assault Bike Sprints of the following:
10 sets of: 12 second hard hard bike sprint(5 second light pedal to start), rest 60 seconds or more between sets
Post Comments to Group Page.