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, 2 reps x 10 sets, rest 15 seconds.
*1RM Date: Last week we did 3 reps @ 55-65%*
B1. Strict Pull Ups Pronated, 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 Floor Press Single Arm ALT, 10-12 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
3 Sets of the following:
7 Minutes on the Clock of the following:
8 Cal Assault Bike
8 Russian KBS
8 Goblet Squats
8 TRX Row
100 Meter Run(125 Meter Row)
*Rest 2 minutes between sets by walking, riding bike, stretching, active easy recovery before staring next 10 minutes.*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
3 Sets of the following:
8 Barbell Strict Press
5 Samson Stretch/each way
20-30 Second Pull Up Hang
5 Single Leg Split Lunges/each way weighted @ 20×1
15 Lat Pull Downs
15 Machine Curls
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B. Conditioning of the following:
For Time of the following:
25 Cal Assault Bike(400 Meter Run)
20 Thrusters @ 75/45 lbs
10 Burpees
20 Cal Assault Bike(300 Meter Run)
15 Thrusters @ 95/65 lbs
10 Burpees
15 Cal Assault Bike(200 Meter Run)
10 Thrusters @ 115/80, 95/65 lbs
10 Burpees
10 Cal Assault Bike(100 Meter Run)
5 Thrusters @135/95, 105/75 lbs
10 Burpees
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